How to do strength training with elastic bands?

Elastic ropes have a good weight loss effect. They are very convenient to carry and have no strict requirements on the venue. You can practice in a small space. You can choose to exercise at home or outdoors in fresh air. After training, just wrap it up and put it in your bag. It just meets the needs of people with tight pace of daily life and lack of time for exercise, and it can also help lose weight and shape the body. So, how do you do strength training with elastic bands?

1. Standing forward push

Target muscles: Pectoralis major

Action essentials: Fix the elastic band at the same height as your shoulders, stand with your feet parallel and your stance as wide as your hips, tighten your waist and abdomen, lean your upper body slightly forward, straighten your chest, contract your shoulder blades, hold the rope with both hands, palms down, elbows at the same height as or slightly lower than your shoulders, push your arms forward while inhaling and exhaling, stop when they are about to straighten, do not lock your elbows, inhale and return to the initial position, and focus on the contraction of your chest muscles during the whole process. If you use too much elastic force and cannot keep your body stable, you can adopt a lunge posture. If you want to target the upper part of your pecs, you can secure the band in a lower position so that you're pushing diagonally upward, like this. If you want to target the lower part of your pectoral muscles, you can position the band higher up.

2. Elastic rope crossover exercise

Target muscles: Pectoralis major

Action essentials: Fix the elastic rope at the same height as your shoulders, stand with your feet parallel and your stance as wide as your hip joints, tighten your waist and abdomen, lean your upper body slightly forward, straighten your chest, contract your shoulder blades, hold the rope on both sides of your body with your arms slightly bent and your palms facing each other, inhale, and while exhaling, draw an arc with your hands towards your chest, like hugging a tree, until your hands touch. You can also adjust the position of the band to target the upper and lower pectorals. If the resistance used is large, you can change to a lunge stance, which will make your stance more stable.

3. Weighted push-ups

Target muscles: pectoralis major, triceps

Key points of the action: Push-ups are a good way to exercise your chest muscles. If you are an expert, you can add some difficulty to the push-ups. We use an 8-shaped elastic rope to increase the difficulty. First, carry the 8-shaped rope on your body like this, fix the sponge handles in your palms with both hands, and then do push-ups.

4. Assisted push-ups

Target muscles: pectoralis major, triceps

Action essentials: If you can't complete a few standard push-ups, you can use a resistance band to help. Fix the resistance band to your belt, fix one end in a higher position, and then do push-ups.

5. One-arm push-ups

Target muscles: pectoralis major, triceps

Action essentials: One-handed push-ups are very difficult, but they can be completed relatively easily with the help of elastic bands.

6. Supine Figure 8 Rope Press

Target muscles: pectoralis major, triceps

Action essentials: Put the rope on your back, lie on your back on the ground, and hold the sponge handles in your palms with both hands. Inhale, and as you exhale, push up until your arms are straight, keeping your elbows slightly bent. Inhale to restore.

Many people think that they can lose weight by exercising more. Although elastic cords can easily reduce heat. However, if there is a lack of control over diet after training, the effect of weight loss will be minimal. Although exercise can consume calories in the human body, it still depends on the reasonable regulation of daily diet to achieve it.