How to use the tension belt?

Everyone knows the resistance band, which can be used to fix the limbs for exercise, and can also be used to fix the ground or other objects for exercise. The use of this resistance band can exercise your whole body and make the muscles of the whole body develop in a coordinated manner. Here you need to master the correct use and exercise methods, so that it can be effective. Here is an introduction to you: How to use the tension band?

You need to exert force when pulling up the resistance band, then slowly put it down to recover. The muscles need to be controlled with force throughout the whole process of pulling up and recovering to achieve the fitness effect of "double stimulation in one exercise" for the muscles; pull up and recover according to this rhythm "pull up for 1 second - put back for 2 seconds", that is, the time to put down and recover should be slow, twice as long as the pulling up action. Generally speaking, the order of body exercise is to exercise large muscles first and then small muscles. Large muscles generally refer to the chest, back, buttocks and thighs. We can focus on training the upper limbs today and the lower limbs tomorrow. The same part should be trained every other day to allow the muscles time to recover. The intensity is appropriate when each part of the body is exercised until the muscles feel slightly tired and sore. Remember to keep your chest up and abdomen in during exercise, do not hold your breath, and control your body posture. Before each exercise, it is best to stretch for 5-10 minutes to warm up the muscles and prevent injuries.

Since different groups of people have different exercise goals and methods, the following is a general training plan for elastic bands, divided into two categories: young men, the elderly, and women.

Exercise Program for Young Men

Purpose: Increase muscle mass and shape the body;

Strength: You can choose a more difficult elastic band;

Number of sets: Start with 2-3 sets for each part, and gradually increase to 4-5 sets;

Interval: 1-2 minutes between each set;

Frequency: 6-8 times per set, 3-4 times per week (train the same part at least 1 day apart, and then practice again after full recovery)

Sequence: Choose 2-3 parts every day, first train the large muscle groups and then the small muscle groups; practice alternately, such as focusing on the upper limbs this time, and practicing the waist, abdomen or lower limbs next time;

Suitability: The muscles should feel sore and swollen. If there is any pain, reduce the amount or stop.

Exercise program for the elderly and women

Purpose: To improve muscle strength, enhance cardiopulmonary function and reduce fat and shape the body;

Intensity: Choose a less difficult elastic band;

Number of groups: Start with 2-3 groups for each part, and gradually increase to 5-6 groups;

Interval: 1-2 minutes between each set;

Frequency: 15-30 times per set, 4-5 times per week;

Sequence: Choose 3-4 parts every day, train large muscle groups first and then small muscle groups, and try to train the whole body;

Suitability: If you feel slight muscle fatigue or severe soreness, reduce the dosage; if you feel any pain, stop.

The above content introduces how to use the resistance band, so that everyone knows how to use the resistance band for exercise. You can exercise according to the above methods. It should be noted that everyone should be careful when exercising and not strain their muscles. In addition, you must maintain a certain amount of exercise, not too much, otherwise it will easily put a lot of pressure on the body and easily cause adverse effects.