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2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-07-28 10:38
You will load the muscles in such a way that they have to grow.
Why This Workout Is Good For Men
Honestly, it is suitable for people of any gender. However, many women are reluctant to perform heavy exercises on the chest, arms and shoulders, fearing the formation of a noticeable relief. Men, on the other hand, are happy to swing their upper bodies and are not afraid to add more resistance.
Our workout includes heavy exercises for all muscle groups, and its main goal is to bring the muscles to near failure in order to provide them with enough stimulus to grow.
If you are a beginner, training will help increase strength and provide an increase in muscle mass. A meta-analysis of eight scientific studies has shown that, in the short term, elastic resistance exercises are as good for building strength as iron training.
Resistance bands will not replace the classic strength training for experienced lifters and bodybuilders, but they can be useful for "finishing" the muscles at the end of the workout, as well as for home support exercises during periods when it is not possible to go to the gym.
What you need for training
To load large muscle groups of the legs and back well, you need thick and tight resistance bands. At the same time, thinner elastic bands are suitable for exercises for the biceps, triceps and shoulders.
Therefore, it is best to buy a set of 3-5 tapes with different resistances. This will allow you to easily load any muscle group and change the rubber bands as you progress.
The main thing is to buy long, ring-shaped ribbons. You can do a lot more exercises with them than with short fitness bands and resistance bands with handles.
How to do a workout
First, do a warm-up - especially if you exercise in the morning, on cold muscles. Then do core exercises:
- twisting on the press - 3 sets of 20 times.
- lifting arms and legs, lying on your stomach (superman) - 3 sets of 20 times.
After that, you can start training. Do the following exercises for the specified number of times:
- Elastic band push-ups - 3 sets as many times as you can.
- Bringing the arm with an elastic band - 2 sets of 6-8 times.
- Row to the chest in an incline - 4 sets of 12-15 times.
- Lunges or squats on one leg - 3 sets of 20 reps.
- Row on straight legs - 4 sets of 20 reps.
- Biceps curl - 3 sets of 20 reps.
- Triceps Extension - 3 sets of 20 reps.
- Arms spread - 3 sets of 20 times.
By and large, the number of times depends on the resistance of your expander. That is, if you do the above number of times in the approach, and the muscles are not tired at all, increase the number of repetitions.
How to do exercises
1. Push-ups with an elastic band
An effective exercise for the development of the pectoral muscles and triceps.
Place the expander behind your back and press the loops with your hands. Stand upright while stretching the elastic. Perform regular push-ups against the resistance of the expander. Descend smoothly and slowly, and rise sharply.
Make sure that your elbows are pointing back and not spread out to the sides. Tighten your abs and glutes to protect your lower back from excessive bending.
2. Bringing the hand with an elastic band
This movement will hit the chest muscles and also load the shoulders.
Hook the expander into a stable support at chest level. Grasp the loop with your right hand, step back a little if you need to stretch the elastic more, and turn your right side.
Bend your arm at the elbow and take your shoulder to the side - this is the starting position. Overcoming the resistance of the elastic band, straighten your arm until it is fully extended, return it back and repeat.
It is important that you do not point it forward, but move your forearm crosswise in front of your chest.
3. Row to the chest in an incline
Exercise pumps the muscles of the back: the lats, the middle and lower part of the trapezius. You can alternate it with pull-ups.
Step on the expander and place your feet twice as wide as your shoulders to stretch it and thus increase the load. Grasp the center of the elastic, tilt your torso with your back straight, and pull the expander toward your upper abdomen.
4. Deadlift on straight legs
This movement pumps the extensor muscles of the back, glutes and hamstrings.
Step on the elastic and place your feet hip-width apart. Lean forward and grab the expander about 20 cm from the feet. Wrap it around your hands. It is good if you perform the movement with gloves: this will not cut your hands.
Straighten your back and straighten at the hip joints, overcoming the resistance of the elastic band. Maintain a rigid body and a neutral lumbar position. Additionally, squeeze the buttocks at the extreme point of the exercise.
5. Lunges with an expander
This movement will pump your hips and buttocks well.
Step with one foot in the middle of a thick expander, put the loops over your arms and bend them at the elbows. Straighten your body. Take a step back and lower into a lunge until your knee touches the floor or so. Then transfer your body weight to the leg in front and, contracting the muscles of the thigh, return to the starting position standing.
If this movement works well for you and you do not lose your balance, try a more difficult option - split squats on one leg.
Stand with your back to a bench or chair, place one foot in the middle of a thick expander, and the other on a dais. Roll the elastic loops and bend your elbows to secure the expander.
Squat down to parallel with the floor in front of your hip and return to the starting position. Keep the body upright, try to perform the movement only at the expense of the working leg and not push the one that remains on the bench.
Make sure that the knee of the supporting leg does not turn inward, and the heel does not come off the floor.
6. Curl biceps
Step on the elastic and grasp the buttonhole with one hand. Perform regular biceps curls as if you were working with dumbbells. To better load the muscles, do not fully extend the arm - bring it to the point where the resistance of the elastic is still felt, and start a new repetition.
7. Triceps Extension
Hook the elastic band higher, for example, on a horizontal bar, grab the other end, move away from the support and turn your back to it. Place one leg forward and bend it at the knee to provide stability. Lean your body forward with your back straight. Bend and unbend your elbows, trying to keep your shoulders still.
8. Wiring to the rear deltas
This movement will work well on the back bundles of the deltoid muscles, which are rarely involved in other exercises.
Take the expander by the ends and wrap it around the brushes to make it shorter. Raise your hands in front of you, spread them to the sides, stretching the elastic, and return them back.
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