The elastic band is an exercise tool that is easier to obtain in life, which is simple, convenient, safe and easy to carry. It is more and more popular among fitness enthusiasts, and it is suitable for all ages. The action design is simple and convenient, and the intensity is easy to adjust. It is suitable for exercise at home.
First, the upper limb muscle strength elastic band exercise method:
1. Elastic Band Standing Arm Curl
Purpose of training: Improve the strength of the elbow flexors
Body Position: Choose the right elastic band. Grasp the elastic band with both hands and step on the elastic band under your feet. The feet are naturally separated slightly wider than the shoulders, and the toes are on the ground. The toes are slightly outward, the knee joints are aligned with the toes, and the knee joints are naturally straight. Tip: In the starting position, keep the elastic band with a certain tension, and do not let loose and weak to affect the exercise effect.
Range of motion: apply force upwards to tighten the muscles; restore downwards and return to the initial position.
Safety tips: The elbow joint cannot be fully straightened to avoid discomfort caused by excessive pressure on the elbow joint; do not shrug your shoulders, so as not to affect the exercise effect; do not shake your body greatly to avoid affecting the exercise effect.
Exercise breathing: Exhale with force, inhale with force;
Exercise rhythm: 2-3 seconds faster to exert force, 2-4 seconds slower to restore.
Exercise volume: 3-5 groups of this action, 8-12 times per group.
2. Elastic band seated flexion and extension
Training purpose: to improve the strength of the elbow extensor group
Body Position: Choose the right elastic band. Grasp the band with both hands and place the band behind you. Sit on the bench with your buttocks full, feet firmly on the ground, toes slightly outwards, knees aligned with the toes; chest and abdomen, chin slightly tucked; starting position, elbows flexed at 90 degrees. Tip: In the starting position, keep the elastic band with a certain tension, and do not let loose and weak to affect the exercise effect.
Range of motion: exert force upward, the elbow joint is not straightened but not extended (that is, cannot be completely straightened); restore downwards and return to the initial position.
Safety tips: The elbow joint cannot be fully straightened to avoid discomfort caused by excessive pressure on the elbow joint; do not shrug your shoulders, so as not to affect the exercise effect; do not shake your body greatly to avoid affecting the exercise effect.
Exercise breathing: Exhale with force, inhale with force;
Exercise rhythm: 2-3 seconds faster to exert force, 2-4 seconds slower to restore.
Exercise volume: 3-5 groups of this action, 8-12 times per group.