How to fully use elastic bands for dormitory fitness?

Elasticity has the following advantages: you can choose various angles of resistance, unlike dumbbells, barbells can only be vertical downward gravity; the isolated stimulation effect on muscles is stronger than dumbbells; with instability, it can train to the waist and abdomen core Muscle groups; can be used to reduce the difficulty of freehand exercises; its elasticity is of great help to the peak muscle contraction; it is cheap and easy to carry. In short, all kinds of good, elastic band training is also designed according to its advantages.

1. Back training:

One-arm rowing
Prone down
Narrow grip rowing
Bend down

2. Chest training Reverse grip and push the chest

Reverse grip and clamp the chest

Turn around and punch (single arm clamp the chest)

Push-ups with elastic band

3. Shoulder training

Lifting,

opening and closing,

flat lift,

face pull (face pull)

4, buttocks and legs
Various back kicks
Various hip bridges
Various squats

5, abdominal muscles
Crunches
Lie on your back and raise your legs alternately
From both ends
Bird dog

The elastic band is not a perfect thing. Its elastic characteristics are completely different from the forms of resistance encountered in our lives and sports. If you only practice elastic bands, your absolute strength and explosive power will be limited, and bottlenecks will soon appear. Therefore, elastic bands are best used with traditional strength training and self-weight training to complement the advantages of the two.

Melors Team