How to train with rubber bands?

Elastic bands or Resistance Bands for bodybuilding, essential?

The use of elastic bands for bodybuilding is becoming more and more widespread. For the toning of our body and our physical preparation, and even in cross training, the use of elastic bands offers several advantages. Namely the alleviation of articular constraints. Increasingly variable resistance. Optimization of the training...

Whether it is integrated into a training program or in a simple workout, the elastics or tubes bring a real benefit for the whole body. From the triceps to the legs, through the back, the buttocks, all muscles pass through it.

What benefits are we talking about? How to make the most of the benefits offered by this fitness accessory? Let's take a look at this sports equipment.

The origin of elastic bands - How did elastic bands come into being?

Used mainly by Eugene Sandow in the 1900s, elastic work gradually fell into disuse. Why did this happen? With the massive arrival of several salesmen of apparatuses and accessories of musculation. At the beginning, these bands are used by the physio in rehabilitation of the sportsmen. At present, they come in several forms and are mainly used by body-builders and athletes. They wish to train with them to improve their strength, their performance, the quality and speed of their movements...

Why use elastics in weight training?

Combined or not with classic bodybuilding equipment, easy to carry elastic bands offer the advantage of boosting the performance of athletes on many axes. Power, muscular strength, speed... They offer a good progressive resistance. Indeed, when we practice exercises with loads such as a body weight exercise, a weight machine, bars or others, the resistance remains constant. This is true from the beginning to the end of the movement. In contrast, weight training exercises with elastic bands offer variable resistance. Obviously, the more you stretch the band, the more tension builds up. Yes, this progressive resistance allows you to limit the tension once the work angles are no longer favorable. Apart from that, the exercise also helps limit the risk of injuries during training. The truth is, with this type of work, it is possible to easily fluidize muscle tension during fitness and weight training sessions. In addition, it also features everything you need to improve work performance, while exercising various movements during a strength training program with elastics. Whether you train at home, outdoors or even on vacation, this weight training accessory will find its use.

How to use elastics in weight training?

For each muscle or muscle group, the bands can be used in 3 different movements. At a rate of 2 to 4 sets per session. To work the upper body, the ideal is to divide the movements into 3 groups, namely the back, the pectoral muscles and the biceps. The session lasts 40 to 60 minutes and can be done twice a week. For the back, we can use elastic bands on two anchor points to have more intense sessions. The back movements can then be linked together with a maximum rest time of 15 seconds. It is also necessary to find the necessary time to change the bands. Apart from that, for toning purposes, in order to develop the large back muscles, it is possible to use the elastic bands with a pull-up bar. Finally, it can also be used to optimize the movements of the lower body and shoulders. Everything is possible and all muscles such as the glutes, trapezius, adductors can be used.

Which bodybuilding elastic to choose?

In weight training, you have the choice of using either a resistance band or a tube with cuffs. On the one hand, it is more or less thick depending on the desired resistance. Thus, the ideal is to have many bands of color in the perspective to perform all types of bodybuilding movements. On the other hand, the tube is interesting since it is usually equipped with carabiners, as well as different fastening systems. In any case, to improve and perfect the movements, it is essential to choose a set of elastics with non-slip comfort. A natural and durable latex material, and especially a model or series of bands suitable for multiple movements. For your information, latex bands are a little thinner than those dedicated to weight training with tubes and especially for other varieties of movements. There are also fabric elastics which are more durable (see photo). On that note, in order to benefit from exclusively personalized advice on the use of a resistance band, the best solution is to call upon the services of a professional coach or personal trainer. Depending on the color of the elastic bands, they are not as hard and are more or less stretchy. There are several brands of elastics like the Elastiband from Domyos at Decathlon or TOMHOO that I also use.

Elastic bands, an indispensable tool when travelling

The elastics or resistance bands can be a fun way to build muscle and are great for staying in shape, especially on vacation, incorporate them into your home gym program is a plus during your sports training.

In fact, most bodybuilding enthusiasts use bodybuilding accessories such as free weights, bars, dumbbells and benches as the best tools for building muscle mass during bodybuilding exercises.

Although free weights, bars, or bodybuilding accessories are indeed very effective as sports equipment, elastics or resistance bands can also have their place in your fitness training program, you can do stretching exercises, sheathing, and other exercises. TRX (straps) thus strengthening your wrists and muscles without forgetting to intersperse them with rest periods.

They can also be used to maintain your physical condition thanks to all the exercises that you can do with them during your warm-ups, thus developing your muscle fibres. You will gain a great resistance as well as a consequent flexibility.

Its usefulness today targets a wide audience...

For a long time, elastics have often been wrongly considered as being only for the elderly or beginners in bodybuilding. However, it is a very effective sport practice for stretching exercises and even for warming up. Indeed, it can be used before a session of shoulders for example in order to warm up the muscles. And even athletes do it.

It's an alternative to weight training for many different reasons but it's also inexpensive and can even replace weights, dumbbells and some weight training equipment. Another thing, it can be used in complement of an exercise to add or remove difficulty. (for example the tractions without desk)

Transportable and light, you can put them in your sports bag without worrying about their weight.

With elastics you can tone up completely by following the program with elastics of my Youtube video entitled: Complete program with exercises.

 Building muscle at home, building muscle at home, or even building muscle on vacation is becoming possible.

If you would like more information about these elastics:

I invite you to click here

Indeed, your muscles adapt quite quickly to the exercises you usually do, which is why variety is crucial. Thus, changing your workout from time to time can be more interesting to progress. Fitness elastics can be used in different ways and with different levels of tension. Bodyweight or combined with free weights or weight machines, the possibilities for muscle strengthening are endless but also for stretching.

Disadvantages of elastics or bands

• A period of adaptation will be necessary when you use the elastics but some kits are also sold with some advice and user manual.
• Like all bodybuilding equipment, elastic bands wear out over time, so you should check that there are no micro cracks on your fitness equipment. In addition, when you buy these stretchers, you must be sure of the quality of the carabiners or fasteners which must be of good quality.
• Last point, you will not be able to increase the loads like with the weights. Indeed, when you progress, you gain in strength and you take heavier loads progressively. To remedy this, the only solution is to buy several elastics of different hardnesses and to change them but that will not quantify the load. You won't know exactly how much weight you are using.

COMPLETE PROGRAM IN PICTURES

Example of a pulling exercise for the back

The muscles will be exercised in continuous tension while creating a permanent resistance that increases with the stretching of the elastic. It is essential to control the movement. Both in the concentric phase than in the eccentric phase, so the tension increases at the same time as the muscular contraction, which makes it possible to maximize the effort. You can also work on power and explosiveness by varying the speed of execution of the exercises. To increase the difficulty, it is possible to change the elastic bands by choosing one with a greater resistance.

Example of a lateral raise exercise for the shoulders

Thanks to the fitness elastics, we will be able to carry out muscle strengthening exercises for the whole body and work the muscles in a more or less intense way depending on whether we use elastics with low or high resistance. Working the muscles in all directions and varying the angles of work, which also requires balance and coordination.

All muscle groups can be solicited: Biceps, triceps, pectorals, shoulders, thighs...

They can be used in your own garden or at home and go everywhere with you. This is a great advantage. Especially for people who don't like to go to the gym or don't have time to go to the gym. The elastics allow you to achieve a quality workout. Whether on holiday, travelling or when the gym is closed. They are sold with a carrying bag for ease of use.

Resistance or elastic bands are suitable for both beginners and advanced exercisers. They are easy to use and offer an unlimited variety of training possibilities to develop all the muscles of the body and make it possible to do sports both indoors and outdoors.

Example of a squat exercise with elastics for the thighs

Example of an exercise for the biceps

How to choose the resistance of the elastics

There are several types of elastic bands with different levels of resistance and strength. You can then find the right resistance for your level and give your workouts the intensity you want.

You can still work all muscles and muscle groups you want: triceps, pectorals, quadriceps or others.

As we have just seen, elastic bands have a lot of advantages as long as you use them correctly. They can be the best ally during the holidays. During a sporting resumption after a more or less long time of stop of sport...

A precious help...

In addition to being a good way to tone up and maintain your muscles, the elastic band can be very useful for people who can't do pull-ups. These bands can be used as stakes on their machines. Simply attach one end of the elastic band to the pull-up handles and the other to the knees. This is what takes the weight off your body so you can perform them properly. Another tip that everyone knows is to warm up before the session with the rubber band tubes. Finally, on the other hand, they can add difficulty to an exercise.

In addition to elastics, there are other weight training accessories such as jump rope, gym ball, rowing machine, TRX, elliptical or a weight bench with which many exercises are possible. Moreover, they will be the subject of other articles soon.

Whether you are a man or a woman, don't hesitate to use them.

Would you like to try out an elastics program (TRX bonus)?

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