The so-called training at home here actually refers to the training without fixed training equipment, and most of them are training at home with their hands. If you usually want to go out for travel, you can also bring a few elastic belts, at this time, the function of the elastic belt will be fully excavated, just like a barbell, can be used for squat, hard pull, bench press, reverse rowing… An infinite number of possibilities.

Even if there are thousands of uses and how, the essence of elastic rope in training ideas, here, Bailing will not be able to do elastic rope training one by one, but will be based on everyone’s general training plan, give a thinking mode, teach people to fish is better than teach people to fish.

For home use, elastic ropes with handles are recommended, but they also need to be selected according to the action. If you feel that the weight of one is not enough, buy a few more, you can adjust the weight like a dumbbell barbell.

Below we share a set of elastic band training movements, each movement 8-12 times, 3-5 sets each time, for people with shape needs, use a small resistance elastic band, 12-20 times per movement, 3-5 sets each time, of course, remember to stretch the target muscle after the training to help them recover.

Action one: Standing position with straight arm pull down the elastic band Fix the elastic band at a high position, stand in front of the elastic band, adjust the body distance, straighten your back, tighten your core, extend your arms upwards, bend your elbows slightly, and hold both ends of the elastic band slightly wider than your shoulders to keep your body stable, keep your back straight, keep your arms straight, use your back to push your arms towards your legs and pull the vertex slightly to stop and contract your back muscles. Then slowly reverse the direction, so that the back muscles are fully extended

Action 2: Standing position elastic band push chest Stand with legs slightly apart, waist straight, core tightened, stretch the elastic band around the back, hold both ends of the elastic band with your hands, bend your arms at both sides of your body to keep your body stable, keep your back straight, push your arms towards your chest with the force of your chest to the top of the action, stop slightly, contract your chest muscles, and then control the speed to slowly reverse the direction

Action Three: Squatting with elastic belt fixed at the low position, adjust body position, legs slightly apart, waist and back straight, core tightening, hands hold both ends of the elastic belt to keep the back straight, hips back to squat down to the apex of the movement, arms straight forward, elbow slightly bent to maintain body stability, the back force to drive the arms to bend the elbow to pull the vertex in the direction of the abdomen, stop slightly, contract the back muscles, Then slowly reverse the direction, so that the back muscles are fully extended

Action four: Pushups lean over, arms are straight under the body to support the body, elbows slightly bent, back straight, legs together and straight to keep the back straight, the body in a straight line, slowly bend the elbow to make the big arm and torso at a 45 degree Angle to the chest almost contact the ground after the arm straightened up to restore attention to the entire movement to keep the back straight. Be careful not to extend your arms completely when you get up

Action Five: Standing with legs slightly apart, feet slightly bent, feet standing on the middle position of the elastic belt, hands holding both ends of the elastic belt to keep the back straight, bend the hips forward, arms straight down to maintain body stability, the back force to drive the arms to bend the elbow, so that the arms close to the body to pull back the apex of the action slightly stop, contract the back muscles, and then actively control the speed slowly restore. Give your back muscles a full stretch

Action six: Standing posture with one-arm elastic band clamping the chest Fix the elastic band on the side of the body, stand against the elastic band on the side, adjust the body position, hold one end of the elastic band in the inner hand and extend it to the side, bend the elbow slightly to keep the body stable, keep the arm straight, and push the chest inward and forward to pull the apex of the action, stop slightly, contract the chest muscles, and then control the speed to slowly recover, so that the chest muscles are fully extended

Warm up to activate the target muscle group before the start of training, ensure the quality of the movement during the movement, and feel the contraction and extension of the target muscle during each movement. For those who have the need to build muscle, use the resistance elastic band.