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Elastic bands are one of the effective support tools for those who want to have a perfect body shape with perfect muscles. Let's learn the exercises with elastic bands that are simple but effective quickly!

Surely anyone who has ever exercised knows that our bodies need exercises of different difficulty depending on the level. Following the fat burning process will be the muscle development phase, which requires a higher challenge during exercise. The moment you are ready for "building muscle", using more elastic bands during exercise will be a wise decision.

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What is an elastic band?

Elastic band, also known as exercise elastic band or miniband, is a very good exercise support tool for muscles, suitable for those who do not like to practice with weights for fear of muscle "crazy" or do not have conditions to go to the gym to practice with full machines.

Elastic bands have many different levels of elasticity, suitable for each person's training purposes, and the less elastic the rope, the higher the effect. However, for those who are just starting out, it is advisable to choose a stretchy type to get used to first.

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Advantages of elastic rope

• Suitable for many types of exercises such as cardio, HIIT, etc.
• Strong impact on the muscles, from the biceps, calves to the thighs, ...
• Increase muscle flexibility if exercise regularly.
• Increase the weight of the exercise at a moderate level for a short time.
• Helps you own a slim, toned body but without huge muscle development.
• Compact and easy to find and buy in many places.

Points to note when exercising with elastic bands

• Choose the right type of rope for the situation of the practitioner and should try from the most basic exercises.
• Warm up the muscles thoroughly before exercising to avoid injury.
• Check the rope ends so that there is no danger to the practitioner.
• Do not use the elastic band on cement surfaces or near sharp objects, this will cause the rope to be worn or broken, injuring the body.

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10 exercises with elastic bands

Upper body workout

1. Scapular Flyes – Shoulder exercise

• Step 1: Raise your forearms parallel, forward and use the forearm to hold the elastic band.
• Step 2: Slowly extend your arms to the sides, as far as possible.
• Step 3: Return your hand to the original position and repeat step 2.

2. Pulldown – Exercise arm muscles

• Step 1: Use your forearm to hold the elastic band.
• Step 2: Open your arms at shoulder width, raise your forearms parallel in front of you and perpendicular to the ceiling.
• Step 3: Raise your arms straight up to the sky, keeping the distance between your hands.
• Step 4: Lower your arms and repeat step 3.

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3. Tricep overhead extension – Exercise for the back arms and shoulder blades

• Step 1: The left hand goes around the back from the bottom up to grab one end of the rope, the right hand goes around the back from the top down and grabs the other end.
• Step 2: Keeping the left hand fixed, the right hand pulls the rope upward and straightens the hand to the ceiling, then hold for a second.
• Step 3: Lower your right hand and continue to repeat step 2.
• Step 4: Switch sides.

4. Single arm row – Exercise back muscles

• Step 1: Start in a kneeling position with one right foot on the ground, left foot forward so that the thigh is parallel to the floor.
• Step 2: Use your left foot to kick one end of the rope, your right hand to hold the other end.
• Step 3: Tighten your back muscles and use your right hand to pull the rope towards the back.
• Step 4: Stretch your arms back to the original position and repeat step 3.
• Step 5: Switch sides.

5. Planks with Taps – Exercise your arms, shoulder blades and abs

• Step 1: Get into a high plank position with your arms straight and perpendicular to the floor.
• Step 2: Insert the elastic band between the wrists.
• Step 3: Keeping your legs in place, squeeze your abs and reach your right hand forward.
• Step 4: Return to the position with both hands on the floor.
• Step 5: Repeat step 3 for the left hand and continue to do it for both hands in turn.

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Lower body workout

1. Clams – Exercise the muscles of the thighs

• Step 1: Lie on your left side, resting your left hand under your head.
• Step 2: Bend your legs to form a 90-degree angle, loop the rope to your knees.
• Step 3: Slowly extend the right knee upwards, the larger the opening angle the better.
• Step 4: Lower the knee to the original position and repeat step 3.
• Step 5: Switch sides.

2. Lying external rotation – Work out your thighs and calves

• Step 1: Get into the same preparation position as in Clams.
• Step 2: Straighten your legs, loop the elastic band on both ankles.
• Step 3: Raise the right leg high, the distance as far from the left foot as possible.
• Step 4: Lower your legs to the starting position and repeat step 3.
• Step 5: Switch sides.

3. Standing abduction

• Step 1: Stand straight with your hands against the wall.
• Step 2: Use both ankles to hold the elastic band.
• Step 3: Slowly bring your right foot to the side, as far as you can.
• Step 4: Bring the right foot back to the original position and repeat step 3.
• Step 5: Switch sides.

4. Standing kickback – Exercise the hamstrings

• Step 1: Get into the same preparation position as Standing abduction.
• Step 2: Use both ankles to hold the elastic band.
• Step 3: Kick your left foot back, as far as you can.
• Step 4: Lower your legs to the starting position and repeat step 3.
• Step 5: Switch sides.

5. Bicycle – Exercise legs and abs

• Step 1: Lie on your back on the floor, place the elastic band in the middle of the soles of your feet.
• Step 2: Pull the right knee towards the chest, and at the same time straighten the left leg in the opposite direction (similar to the bicycle position) and switch legs.
• Step 3: Repeat and repeat until you reach the desired number of repetitions.

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I have just proposed to you 10 exercises that are both easy to do but very effective with elastic bands. These exercises are all simple movements, so they are very suitable for those who want to practice at home.

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Hopefully, the above article has brought useful suggestions about a type of effective training aid for everyone.

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