We swing the press with fitness rubber bands. 5 effective home exercises

How to pump up the press with fitness rubber bands?

The entire complex will take 10 minutes to complete.

Many people want a beautiful and embossed press for themselves, devote a lot of time to pumping it, but not everyone knows how to work on it correctly. Today we will tell you how to download the press with fitness rubber bands.

<a href="https://www.championat.com/authors/4137/1.html">Ekaterina Kononova</a>” title=”<a href="https://www.championat.com/authors/4137/1.html">Ekaterina Kononova</a>“/></p></div><p>fitness trainer, master of sports in fitness and bodybuilding</p><p class=Today we will work on the abdominal muscles with the help of fitness rubber bands. Rubber bands are a functional simulator with which you can pump any muscle in our body.

A bike

Execution technique

  • Lie on your back, bend your legs at the knees. We put the rubber band on the feet.
  • First, we pull the left knee to the chest and touch it with the elbow of the right hand. The elastic at this moment is in tension between the feet.
  • We breathe evenly, we perform the exercise slowly, straining the abdominal muscles.

We do two sets of 45 seconds. Rest between sets – 15 seconds.

Photo: www.istockphoto.com

Side leg extension + crunch

Execution technique

  • We put on an elastic band just above the knees. Lie on your back, raise your straight legs up. We straighten our arms in front of us and collect them together.
  • We spread our legs to the sides and, raising our shoulders and shoulder blades, as we exhale, stretch our hands forward between the legs.
  • Lying on your back, we come to the starting position and bring our legs together.

We do two sets of 45 seconds. Rest between sets – 15 seconds.

Photo: www.istockphoto.com

Leg straightening

Execution technique

  • Lie on your back, lean back on your elbows.
  • We put the rubber band on the feet. We hold the legs bent at the knees, pull the socks towards us.
  • Straighten one leg, return to the starting position. Then we do the same with the other leg.
  • Alternately straighten the legs, making sure that the breath does not go astray.

We do two sets of 45 seconds. Rest between sets – 15 seconds.

Photo: www.istockphoto.com

Scissors

Execution technique

  • We put on an elastic band at the ankles. We lie down, put our hands under the buttocks with palms on the floor.
  • We begin to perform alternating movements with straight legs up and down.
  • We breathe evenly, do not lower our legs to the floor.

We do two sets of 45 seconds. Rest between sets – 15 seconds.

Photo: www.istockphoto.com

rock climber

Execution technique

  • We put on an elastic band on the feet, we stand at point-blank range.
  • With an explosive movement diagonally, we pull the knee to the chest.
  • Alternating legs, we pull our knees to the chest due to the muscles of the press, we keep our breathing even.

We do two sets of 45 seconds. Rest between sets – 15 seconds.

The workout is over. For detailed exercises, see the video on the “Championship”.

After a workout, you can do a light recovery stretch.

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