Performing exercises with a back expander is an effective way to strengthen and train your back muscles, and also helps maintain a healthy spine. In the modern world, many people face back problems, and exercises with a rubber expander help them avoid such problems.
The spine plays a key role in the health of the entire body, so regular training to develop the back muscles is a necessity. Exercises with an expander are suitable for anyone who wants to lose excess weight, overcome osteochondrosis, or simply maintain good physical shape.
Description of the rubber expander for the back
A rubber expander is a convenient and compact sports equipment that can be used both in the gym and at home. With it, you can perform a variety of exercises aimed at squeezing and stretching various muscle groups.
Benefits of using elastic bands for training
- You can practice at home, since the expander does not require much space and is a compact piece of equipment.
- Allows you to intensively load various muscle groups.
- Increases the effectiveness of habitual exercises and allows you to increase the load.
- Suitable for activities by people of any age and gender.
- Helps maintain health, lose weight and create a toned figure.
Benefits for the back and spine
Working out with a back band is safe and brings many benefits
- Strengthen ligaments and improve joint mobility.
- Normalize blood pressure.
- Prevent the development of joint pathologies, especially in older people.
- Helps to form correct posture.
- Helps restore muscle activity after injury.
- Helps reduce weight and give the body elasticity and strength, which increases self-confidence.
For whom are exercises with an elastic band suitable?
Exercises with a rubber expander are recommended for the following categories of people
- School-age children, to help them form correct posture and develop the musculoskeletal system.
- Beginners and experienced athletes who want to improve their physical fitness.
- People with poor health, especially those who have back problems.
- Those who have recently suffered musculoskeletal injuries.
It is important to select the load in accordance with your own capabilities and preferences, avoiding overtraining. The purpose of performing exercises with a rubber expander for the back is not to cause harm, but to improve health.
How to choose an elastic band for classes
When choosing a rubber expander, pay attention to its type and level of rigidity, as well as your training goals. Different models of expanders are designed to work with different muscle groups.
It is recommended to choose an elastic band that best suits your needs. Before purchasing, it is recommended to test it by holding the expander in your hands and performing several movements to evaluate its behavior.
When choosing
- Determine the stiffness of the resistance band according to your level of training and training goals. Elastic bands for professional athletes have a resistance of 50 to 100 kg, while amateur models can have a stiffness of 2.5 to 25 kg, depending on the color.
- Please inspect the product carefully before purchasing to ensure there are no defects or damage that could adversely affect your training or cause injury.
Recommendations for using the mini-trainer
When using a mini-trainer, it is important to remember the following:
- Strength training with an elastic band is aimed at developing and strengthening muscles, so you should not perform a large number of repetitions. The recommended number of repetitions per approach is no more than 12-15. If the exercises start to feel too easy, you can use a machine with more rigidity.
- Before strength training, it is important to warm up to prepare the muscles and prevent possible injuries. It is necessary to end the workout with stretching to avoid stagnation of lactic acid in the muscles.
- Perform the exercises smoothly and control your body. If you feel pain during exercise, this may be a sign of improper exercise or indicate some kind of medical condition. If pain occurs, you should stop exercising.
- When performing movements, fix your body at the top point of the load for a few seconds before returning to the starting position.
- Check the reliability of the fastenings and the absence of damage if you are using an elastic band attached to a horizontal bar or wall. Even a small crack can cause a rupture, which can cause injury.
- Be sure to put on athletic shoes before starting your workout to prevent foot injuries from high-rigidity equipment.
A set of exercises with an elastic band for the back
To prevent injury during training, it is recommended to start with a warm-up. Before the main exercises, you need to warm up your muscles and do a little cardio training.
Raising arms using an elastic band in a standing position
This exercise is designed to improve captures the back muscles and can be performed using a fitness band or spring expander.
Raising arms
- Stand straight with your feet shoulder-width apart.
- Holding the mini-trainer at chest level, spread your arms wide to the sides.
- Stretch the band as far as possible by spreading your arms and squeezing your shoulder blades together.
- Hold this position for a few seconds.
- Slowly return to the starting position.
- Perform 3-4 sets of 10-12 reps.
Raise the arms with a downward shift
- Grasp the edges of the rubber band with your palms and raise your arms above your head.
- With one of your hands, place the band behind your back, trying to lower it as low as possible.
- Return to the starting position and perform the exercise with the other hand.
- Repeat the movements 10-12 times in 3-4 approaches.
Deadlift
- Stand on the band, holding it with both hands.
- Lean forward, keeping your back straight.
- As you inhale, slowly rise to a vertical position.
- Repeat the inclines 8-12 times for 3-4 sets.
Squats with an expander band
- Stand on the elastic band, holding its edges in your hands.
- Squat down slowly as you inhale and return to the starting position as you exhale.
- Repeat 10-12 times for 3 sets.
Seated body bends
- Assume a sitting position while holding the band.
- Bend back while holding the elastic band taut.
- Return to an upright position.
- Repeat 6-8 times for 2-3 sets.
Lying Row
- Start by mounting the machine on the wall.
- Lie on the floor with your head facing the anchorage point.
- Make sure you can feel the tension in the band when you extend your arms.
- Bend your knees and spread them slightly to the sides.
- Pull the band firmly up and forward until your arms are vertical.
- Do not bend your elbows or lift your lower back off the floor.
- Hold this pose for a few seconds, then return to the starting position.
- Repeat the exercise 10-12 times in 3-4 sets.
Standing Row
- Securely fasten the central part of the elastic to the wall close to the floor.
- Holding the ends of the band with your hands, bend your knees slightly and lean forward.
- Bend your elbows at an angle of 90 degrees, your torso should be at an angle of 60 degrees relative to the floor.
- Take a few steps away from the anchor point to feel a strong pull.
- As you inhale, slowly move your body back using your back muscles.
- Maintain balance using your feet.
- Hold this position for a few seconds, then return to the starting position.
- Repeat the exercise 8-10 times in 3 sets.
Training with an elastic band for the back is an excellent solution for beginner athletes and those who have problems with the spine. However, before starting exercise, it is recommended to consult a doctor, especially if you periodically experience back pain. Exercises with elastic bands help strengthen your back muscles and promote overall health. You can train with this equipment comfortably even at home.