What are the comprehensive strength training methods using elastic bands?

Resistance bands are now all the rage in the fitness world. They are made of natural latex and can effectively improve muscle strength, physical mobility and flexibility. It can also help treat a variety of chronic diseases. There are many benefits of elastic bands. When it is stretched, the resistance starts from zero. The longer it is stretched, the greater the resistance. The resistance of dumbbells is fixed, and the proportion of the elastic band being stretched is proportional to the elongation of the muscle, which can make muscle strength training more efficient. So, what are the comprehensive strength training methods using elastic bands?

The direction of the elastic band's resistance will not be affected by gravity and is completely determined by the direction of the elastic band's pulling force. These two characteristics minimize the pressure on joints during training, effectively avoiding injuries to other parts of the body during training.

Elastic band neck exercise method

1. Static elastic band cervical spine extension muscles

Straighten your back, tighten your abdomen, bend your legs and lay flat, hold the elastic band with both hands and fix it behind your head, retract your chin slightly, keep your upper arms parallel to the ground, bend your elbows 90 degrees, exhale and stretch your arms forward, inhale to recover, 10-15 times as a set, repeat 2-3 sets.

2. Backward lunge to stretch the cervical spine

Stand upright, back straight, abdomen tightened, fix the elastic band in front of the body and around the back of the head, exhale, lunge backward, neck and back straight, inhale to recover, 10-15 times as a set, repeat 2-3 sets

3. Forward lunge cervical flexor muscles

Fix the elastic band behind the body, wrap it in front of the forehead, stand upright, straighten the back, tighten the abdomen; exhale, lunge forward, inhale to recover; 10-15 times as a set, repeat 2-3 times

4. Static cervical stabilizing muscles

Keep your back straight, tighten your abdomen, lay your legs flat, cross the elastic band over your forehead, keep your upper arms parallel to the ground, and bend your elbows 90 degrees; exhale, straighten your left arm, keep your neck stable, and inhale to recover; 10-15 times as a set, repeat 2-3 sets

Elastic band upper back exercises

1. Stand with your feet shoulder-width apart, toes slightly outward, knees slightly bent, palms facing up, hold the elastic band tightly, elbows bent 90 degrees close to the body, upper body upright, shoulders down and back; exhale, externally rotate shoulders to open forearms, then open upper arms, inhale to recover; 10-15 times as a set, repeat 2-3 sets

2. Seated rowing with elastic band

Keep your back straight, tighten your abdomen, bend your legs, fix the elastic band at the same height as your shoulders and hold your palms together; exhale, pull your hands back to both sides of your body, and inhale to recover; 10-15 times as a set, repeat 2-3 sets.

It should be noted that when doing the above movements, you should keep your chest up and abdomen in, and do not hold your breath. You should control the force when pulling up and replaying your muscles, and the movements should be slow when replaying. After you become proficient in the practice, you can increase the difficulty and practice on one leg, alternating between the left and right legs. This will strengthen your core strength and balance while doing strength training.