Pumping: excellent strength training for the whole body with a fitness band
Miscellaneous / / November 21, 2023
An interesting option for home practice.
One elastic expander is enough to pump up the muscles of the back and chest, shoulders and hips.
How to do the workout
First, do a little warm-up: twirl your arms and legs at the joints, bend and twist your body.
Then do the following exercises:
- Single knee rows - 3 sets of 10 reps on each arm.
- Pulldowns with wide legs - 3 sets of 15 reps.
- Translation of hands from behind the head - 3 sets of 10 times.
- Raising arms - 3 sets of 8 times.
- Deadlift on straight legs - 3 sets of 15 reps.
- Leg extension lying on your back - 3 sets of 20 times.
- Bulgarian split squats with elastic band - 3 sets of 10 times on each leg.
Rest 60–120 seconds between sets.
How to do the exercises
1. One Knee Row
Hook expander for a stable support that is above your head. Grasp the loop with your right hand and lower yourself onto your right knee.
Overcoming the resistance of the expander, bend your arm, pulling your elbow towards your body, and return it back. Make sure that the working shoulder does not rise.
2. Pull-down with wide legs
Step on the resistance band and place your feet wider. Grab the loops and clasp your hands. Bend your body forward with a straight back, pull your arms towards stomach and return it back.
3. Transferring hands from behind the head
Lie on your back and secure the band to a support behind your head. Take the expander in your hands and straighten them above your body, turning their backs towards each other. Bend your knees and place your feet on the floor.
Overcoming the resistance of the elastic band, move your straight arms from behind your head forward, somewhere to the center of the sternum or slightly below, and return it back. Don't fidget on the floor, strain press.
4. Raise of hands
Step on the resistance band with your feet and grab the other end with both hands. Tighten your abs to keep your core rigid and stable. Raise your arms straight in front of you to shoulder level, slightly spreading them to the sides, and return them back.
5. Deadlift on straight legs
Fold the resistance band in half and step on it. Grab two loops with your hands. Straighten your legs, but don't lock them at the knees. Keeping a straight back, straighten at the hip joints until fully straightened. Not slouch and don't raise your shoulders.
6. Leg extension lying on your back
Lie on your back, bend your knees and hook the elastic band behind your feet, and hold the ends in your bent arms next to your body. Overcoming the resistance of the expander, straighten your legs up and return them back.
7. Bulgarian split squats with elastic band
Stand with your back to a low support. Step on the center of the resistance band and grab the two loops with your hands. Place the toe of one foot on the support and squat on the other. Make sure that the knee of your working leg does not curl inward and do not slouch.
Write in the comments how you like the workout.
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