VIDEO EXERCISES: ELASTIBAND

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 An effective work-out session should last a total of between 30 and 45 minutes, depending on your level. The main aim of these exercises is to increase your muscular endurance. Work on them in blocks, enabling you to alternate the muscles used.

 

General comment: You can make this exercises more difficult by gripping a handle closer to you. The higher the number, the more effort is required.

 

Safety tips:

Keep your back straight during all the exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. In addition, slow down your return movements to avoid treating your joints roughly, and keep your abs/core toned continuously.

 

Exercise video nbr1: strengthen your upper body

  • Difficulty: level 1

 

  • Muscles worked: pectorals, shoulders

 

  • Performing the exercise: starting position standing, with your legs slightly apart. Put the Elastiband behind you, level with your dorsals. Put your thumbs in the handles and bring your hands close to your upper chest. Looking straight ahead of you, stretch out your arms in front of you. Then come back to your starting position.

  • Breathing: breathe out when you stretch out your arms, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr2: biceps work-out

  • Difficulty: level 1

 

  • Muscles worked: biceps

 

  • Performing the exercise: put your feet one behind the other, about one metre apart and pointing in the same direction. Your left leg in front is bent slightly whereas your right leg is pulled back. The tool is blocked under your left foot. Grip the handle firmly with your left hand and put your right hand on your hip to help your balance. Pull up the Elastiband by bending your forearm, and then slowly come back to your original position.

 

  • Breathing: breathe out when you bend your forearm, and breathe in on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series, changing the arm moved for each series.

 

Exercise video nbr3: squat

  • Difficulty: level 1

 

  • Muscles worked: thighs, glutes, quadriceps

 

  • Performing the exercise: starting position standing, with your legs slightly apart and the Elastiband under both feet. Your arms are hanging by your sides and your hands are firmly gripping the tool's handles. You should feel resistance and be drawn towards the floor. Bend your legs in the middle, without changing the angle of your arms, while also pushing back your pelvis. Then come back to your original position. The exertion occurs at this point.

 

  • Breathing: breathe in when you bend your legs, and breathe out on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr4: strengthen your abdominals

  • Difficulty: level 1

 

  • Muscles worked: abs/core

 

  • Performing the exercise: Grip the Elastiband handles firmly, standing and with your feet pointing in the same direction, one slightly in front of the other. Stretch out your arms above your head. Slowly lower them again behind your shoulders, keeping your hands as far apart as possible. Then come back to your original position.

 

  • Breathing: breathe out when you bend and stretch out your arms, and breathe in when you return to your starting position.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr5: Obliques work-out

  • Difficulty: level 1

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position standing, with your legs slightly apart. Put your left foot in the Elastiband strap and your right foot on the middle of your tool. Grip the other handle with your right hand and stretch out your arm towards the floor. Put your left hand on your hip and gently tilt your pelvis to the left. Keep your back straight during this exercise.

 

  • Breathing: breathe out when you tilt your torso, and breathe in during the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which side tilts for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr6: strengthening your trapezius

  • Difficulty: levels 1-2

 

  • Muscles worked: trapezius, biceps

 

  • Performing the exercise: starting position standing, with your legs slightly apart and bent. Grip one Elastiband handle with your left hand and put it behind your buttocks. Grip the other handle with your right hand and put it behind your head. Your right arm forms a 90° angle. Stretch it up as much as possible and then come back to your starting position. Your left arm should not move.

 

  • Breathing: breathe out when you stretch out your arm, and breathe out when you come back to the starting position.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series, changing which arm moves for each series.

 

Exercise video nbr7: leg pull

  • Difficulty: levels 1-2

 

  • Muscles worked: glutes, quadriceps

 

  • Performing the exercise: bend over towards the floor, with your arms stretched and your left knee touching the floor. Grip the Elastiband with your left hand and put the other handle around your right foot. Hold your position and stretch out your right leg behind you as much as possible, and then bend it forwards until it brushes against the floor.

 

  • Breathing: breathe out when you stretch out your leg, and breathe in on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr8: toning up your glutes

  • Difficulty: levels 1-2

 

  • Muscles worked: glutes, quadriceps

 

  • Performing the exercise: sit on the floor, with your torso raised and straight. Your forearms are stretched out on the floor to improve your stability. Hook the Elastiband handles to both feet and stretch out your legs in front of you. Move them apart, keeping them outstretched, and then slowly come back to your original position.

 

  • Breathing: breathe out when you move your legs apart, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr9: toning up your lower body.

  • Difficulty: level 2

 

  • Muscles worked: thighs, glutes, quadriceps

 

  • Performing the exercise: starting position with your feet one behind the other, about a metre apart and pointing in the same direction. Put the Elastiband under your supporting foot and grip both handles firmly. While keeping your torso straight and looking ahead of you, bend back your leg until it brushes against the floor. Then slowly come back to your starting position.

 

  • Breathing: breathe in when you bend your legs, and breathe out on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr10: side steps

  • Difficulty: level 2

 

  • Muscles worked: glutes, quadriceps

 

  • Performing the exercise: starting position standing, with your feet in the Elastiband handles. Your should feel a slight pressure. Keeping both legs outstretched, move your right leg to the right and then your left leg to the left. Then retrace the same steps to come back to your original position.

 

  • Breathing: breathe out when you move both feet apart, and breathe in on the two return movements to come back to your original position.

 

  • Repetitions: ☺3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr11: side pull

  • Difficulty: level 2

 

  • Muscles worked: adductors, abdominals

 

  • Performing the exercise: lie on your side on the floor. Your arm touching the floor is outstretched, with your head resting on it. Put both feet in the Elastiband handles, one on top of the other. Your leg touching the floor does not move. Raise your other leg as much as possible and then release the pressure, although never relax the muscles being worked.

 

  • Breathing: breathe out when you raise your leg, and breathe in on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each series. Allow a 30-second recovery period between each series.

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