Movements and steps of sports resistance bands

Sports resistance bands are sports training tools that are used as an auxiliary during the exercise process. Correct use of sports resistance bands can make our exercise effect more effective and naturally achieve our ideal exercise goals. However, the use of sports resistance bands requires steps, because when using sports resistance bands, only when the action steps are in place can the best effect be achieved.

1. Releve (stand on half toe). Purpose: To increase ankle strength and endurance and improve the top of the foot.

1. Start: Holding onto a barre or chair, stand in fourth position (one foot in front) with feet parallel and hip-width apart. Keep your spine straight, shoulders dropped, and stomach in.

2. Resistance band: put it around your ankle.

3. Action: Press the right foot forward, bend the right knee, and point the toes halfway. Then return to the starting position and repeat ten times. Move your left foot forward and repeat.

4. Upgraded action: First do the release, press the back heel, press the front foot forward and bend the knee at the same time. Return to releve while keeping your knees straight. Switch feet and repeat. Each movement takes about 4 seconds.

2. PASSE Purpose: Strengthen the buttocks and leg muscles. Increases passe strength and coordination.

1. Starting position: Stand with your feet in one position.

2. Rubber band: Wrap it around your thigh above your knee and hold it with your hands. Tighten the band (with your arms stretched out to your sides).

3. Lift your legs to do a passe, then lower your legs back to the starting position with resistance. Each movement lasts about 5 seconds.

3. Port de bra (arm posture) Purpose: Strengthen the shoulder and back muscles.

1. Starting position: small straddle seat as shown. Keep your spine vertical and your shoulder blades down and level. Don't let the ribs protrude.

2. Resistance band position: Hold one end of the resistance band in each hand (you can wrap the band around your palm as shown in the picture). The wrists can be separated.

3. Action A: Start with your hands in the first position, arms slightly bent and raised in front of your chest, arms slightly open about 6-8 inches. Back to the hand one. Action B: Raise your arms above your head and slightly forward so that you can see your fingertips. Pull your arms out to the sides, hold for about 6 seconds, and return to the original position.

I don’t know if you have ever come into contact with sports resistance bands in your life. If so, you need to pay attention to these steps and movements, rather than using them blindly. Because if the steps and movements are not correct, sometimes you will not achieve the desired effect, and may even cause injury to your body. Such exercise is definitely not worth the cost.