Pumping: workout with a fitness band to work out each muscle

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

With a mini-expander, you can swing not only the ass (although it too).

In our workout, there are exercises to train the muscles of both the upper and lower body. It is designed so that you have time to rest and be able to reach the end without unplanned stops.

At the same time, a fixed rest time will prevent your heart rate from dropping too much, so that all 15-25 minutes of training you will burn more calories.

How to do a workout

Set a timer for 30 seconds and do the first exercise during that time. Then rest for the rest of the minute and move on to the next movement. Perform all five exercises in this way, then rest for the prescribed 30 seconds and start over.

You have to make the following movements:

1. Squat with a change in the setting of the legs in a jump.
2. Push-ups and exit to the side plank with an expander pull to the shoulder.
3. Side Lunge and Bent Over Deadlift.
4. Glute bridge with hip extension at the highest point.
5. "Bike".

Side lunges with an expander pull are performed for 30 seconds in each direction without rest, after which you take a breath for 30 seconds and move on to the next movement.

Play the video and repeat after me, or memorize how to do the movements and work at your own pace.

Perform 3-5 laps, focusing on your health and fitness level.

How to do exercise

Jump Squat

Put the elastic on your hips above the knees, place your feet slightly narrower than your shoulders. Perform a squat, and at the exit from it with a jump, put your legs one and a half times wider than your shoulders.

Turn the toes to the sides and do the same: squat and change the position of the legs with a jump. Continue in the same spirit. Make sure that your back remains straight, you can fold your arms in front of your chest or keep them on your belt.

Push-ups and exit to the side plank with an expander pull to the shoulder

Hook the elastic with your thumbs and stand in the support position, stretching it. Perform a push-up, turn into a side plank on your right arm, and place your right foot in front of your left.

Holding the edge of the expander in your left hand, pull it to the middle of your chest, return to the support position and repeat the exercise on the other side.

While pulling, keep both shoulders in the same plane and make sure that the hips do not drop down. If you don't know how to do push-ups, just make turns into the bar through the lying position.

Side Lunge and Bent Over Deadlift

Hook the elastic over your right leg and take the other end of it in your left hand. Lunge to the right until the thigh is parallel to the floor. Tilt the body with a straight back and pull the hand with the expander to the belt. Return to starting position and repeat.

Work 30 seconds on your right foot, then swing the elastic over your left foot and work the next 30 seconds on the other side. To compensate for the time to change the elastic, start the exercise with different legs for each circle.

Glute bridge with hip extension at the highest point

Put the elastic on your hips, lie on your back, bend your knees and place your feet on the floor. Squeeze your buttocks and lift your butt off the floor until it is fully extended at the hip joint. At the top point, spread the hips, overcoming the resistance of the elastic band, bring the pelvis to the floor and lower it.

Bike

Put the elastic on your feet in the area of the instep of your feet and lie on your back. Raise your legs slightly off the floor and place your hands behind your head. At the same time, twist the body to the right and bend your right leg, trying to reach the knee with your elbow. Repeat the same on the other side. Do not rest your feet on the floor until the end of the set.