Stretch Bands

7 ways to train with stretch bands

1. Lateral raise stretching action

In the first step, we first choose a longer stretch bands, then stand on the ground with our legs together, step on the stretch bands under our feet, and hold both ends of the stretch bands tightly with both hands. Straighten your chest, straighten your back, and keep your legs straight;

In the second step, hold the stretch bands with both hands and pull the two ends to the sides of the body until the two arms and the shoulders are on the same plane, and then slowly lower it, remembering that when the arms are lowered Don't be bounced back by the stretch band, otherwise it is easy to be strained;

What needs to be noted is that we need to step on the stretch bands well and maintain a uniform breathing rhythm.

2. Front raise and stretch

The first step is the same as the lateral raise. Stand straight on the ground with your legs together and step on the stretch bands under your feet. Hold both ends of the stretch bands tightly with both hands to keep your back and chest straight;

The second step is to grasp the two ends of the stretch band with both hands, and then pull it up to the front of the body until the arms and shoulders are on the same horizontal plane, then slowly lower the arms, and repeat the above actions. Maintain an even breathing rhythm.

3. Rowing action

In the first step, we need to tie the stretch bands to a post, and then stand at a distance from the post, with two legs straight and apart, standing shoulder-width apart, toes facing forward, straightened Chest, back straight, face forward;

The second step is to tightly hold the two ends of the stretch bands with both hands, and then draw the hands back, pull the stretch band to the position on both sides of the waist, then let go and return to the starting position, and train back and forth;

Among them, it should be noted that the binding position of the stretch band is probably at the position of your own waist, not too high or too low.

4. Back extension

The first step is the same as the rowing action, standing at a distance from the column, with two legs straight and separated to stand shoulder-width apart, chest and back straight;

In the second step, hold the two ends of the stretch bands tightly with both hands, then draw the hands back, pull the stretch bands to the position behind the waist, then let go and return to the starting position, and train back and forth;

What needs to be paid attention to is that the body should not shake too much during the training process and keep the body straight.

5. Arm flexion and extension

In the first step, we need to exercise in a kneeling position, kneeling on one knee and pressing the stretch band under the knee, the other leg is at a 90-degree angle to the ground, keeping the upper body upright, chest up, and face facing forward;

The second step is to bend the elbows, hold the two ends of the stretch band with both hands and pull it up from the back of the body to the position above the head, and pull the stretch band upward as much as possible;

The thing to pay attention to is not to let go of the stretch band during the training, otherwise the stretch band will easily bounce to our head, causing head injury.

6. Squat press action

In the first step, we need to stand with our feet shoulder-width apart, while stepping on the stretch bands under our feet, with our toes facing forward. Bend the elbows, tightly hold the two ends of the stretch band with both hands and lift it to the sides of the head, keep the body straight and face forward;

The second step is to perform a squat after the action is ready, squat down until the thighs are parallel to the ground, and at the same time keep the stretch band on both sides of our head, then slowly get up, and the arms should also hold the stretch band Lift your head and repeat the above action;

Remember that the stretch band is mainly placed on the back of the body, lift the stretch band from the rear of the body, and maintain a uniform breathing rhythm, exhale when squatting, and inhale when getting up.

7. Chest expansion

In the first step, we need to stand with our feet straight and shoulder-width apart, face forward, chest and back straight;

In the second step, tightly grasp the two ends of the stretch band with both hands and place the stretch band horizontally in front of the chest, straighten the arms and lift them up, and then pull the stretch band to the sides of the body until the two arms Present a straight line, then slowly draw inward, and repeat the above actions;

One thing to remember is to try not to let the elasticity of the stretch band back to the arm. If it is not well controlled, it is easy to cause muscle strain.