VIDEO EXERCISES: STRAP TRAINING

(10)

The STRAP TRAINING enables you to work at your own weight, intensifying your body building exercises and making them more effective. Domyos offers you video exercises produced and commentated in partnership with Domyos Club sports coaches. Work-out your triceps, pectorals and shoulders, while toning your abs/core continuously. Discover the Domyos video exercises for a good work-out with your Strap Training.

 

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.

Check that the Strap Training is attached correctly so that it can bear the weight of your body.

 

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.

The more your balance is precarious, the more effort will be required. It is up to you to put yourself at the right distance, according to your level. The straps should always be taut during the exercises.

 

Exercise video nbr1: squat

 

  • Difficulty: level 1

 

  • Muscles worked: thighs, glutes, quadriceps

 

  • Performing the exercise: The Strap Training is adjusted to the long position. Starting position standing, with your feet shoulder-width apart. Grip the two Strap Training handles firmly. Keeping your torso straight, bend your legs and pull back your pelvis. Then come back to your original position.

 

  • Breathing: breathe in when you bend your legs, and breathe out when you 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 nbr2: strengthen your pectorals and biceps

 

  • Difficulty: levels 1-2

 

  • Muscles worked: pectorals, biceps, abdominals

 

  • Performing the exercise: The Strap Training is adjusted to mid-length. With your back to the tool, grip the two handles firmly. Your arms are outstretched and the straps are brushing against your ears. Move your torso forwards while bending and turning your arms outwards. Then come back to your starting position.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you 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 nbr3: strengthen your back

 

  • Difficulty: level 2

 

  • Muscles worked: back, abdominals

 

  • Performing the exercise: The Strap Training is adjusted to mid-length. Starting position standing, with your feet very slightly apart and pointing outwards. Grip the two Strap Training handles firmly and lean back until your arms are completely outstretched. Pull back your elbows while pulling up your pectorals until they are level with your hands. Slowly come back to your original position.

 

  • Breathing: breathe out when you bend your arms and pull up your torso, 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 nbr4: strengthen your biceps

 

  • Difficulty: level 2

 

  • Muscles worked: biceps, abdominals

 

  • Performing the exercise: The Strap Training is adjusted to the short position. Starting position standing, with your feet very slightly apart and pointing outwards. Grip the two Strap Training handles firmly, with your elbows pointing towards the floor. Lean back until your arms are completely outstretched. Bend your forearms onto your biceps, while pulling up your torso. Slowly come back to your original position.

 

  • Breathing: breathe out when you pull up your torso, 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 nbr5: strengthen your triceps

 

  • Difficulty: level 2

 

  • Muscles worked: biceps, abdominals

 

  • Performing the exercise: The Strap Training is adjusted to mid-length. With your back to the tool, grip the two handles firmly. Your arms are stretched out in front of you and your hands at head level. While bending your arms, move your torso forwards until your head is under your hands. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe when you come back to the 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 nbr6: core training

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals

 

  • Performing the exercise: The Strap Training is adjusted to the long position (it should come down to your mid-calf). Put your feet in the two handles and turn over. Your torso is pointing towards the floor and your feet are in suspension. Put your forearms on the floor. Once your position is stable, lift your head and look straight ahead of you. Hold your position.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds, moving as little as possible, with a 30-second recovery period between each series.

 

Exercise video nbr7: oblique core training

 

  • Difficulty: level 2

 

  • Muscles worked: abs/core, obliques

 

  • Performing the exercise: The Strap Training is adjusted to the long position (it should come down to your mid-calf). Put your feet in the two handles and turn over. Lean on your left forearm, with your body perpendicular to the floor. Stretch out your right arm above your head to improve your balance. Hold your position once it is stable.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds per side, moving as little as possible, with a 30-second recovery period between each series.

 

Exercise video nbr8: floor press-ups

 

  • Difficulty: levels 2-3

 

  • Muscles worked: triceps, shoulders, abdominals

 

  • Performing the exercise: The Strap Training is adjusted to the long position (it should come down to your mid-calf). Put your feet in the two handles and turn over. Your torso is pointing towards the floor and your feet are in suspension. Your arms are outstretched. Look ahead of you into the distance. Once your position is stable, bend your arms until your pectorals brush against the floor. You should feel your shoulder blades coming together. Then come back to your original position.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you stretch them out.

 

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

 

Exercise video nbr9: drawing up your knees

 

  • Difficulty: levels 2-3

 

  • Muscles worked: abdominals

 

  • Performing the exercise: The Strap Training is adjusted to the long position (it should come down to your mid-calf). Put your feet in the two handles and turn over. Your torso is pointing towards the floor and your feet are in suspension. Look ahead of you into the distance. Your arms are outstretched. Once your position is stable, bend your legs while drawing your knees towards your pectorals. Then come back to your original position.

 

  • Breathing: breathe out when you draw your knees towards your pectorals, 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 nbr10: Y-shoulder raise

 

  • Difficulty: level 3

 

  • Muscles worked: shoulders, pectorals, abdominals

 

  • Performing the exercise: The Strap Training is adjusted to mid-length. Starting position standing, with your feet very slightly apart and pointing outwards. Grip the two Strap Training handles firmly and lean back until your arms are completely outstretched. Your hands are close to one another. Then open out your still outstretched arms. Your hands should be at head level. Your body forms a Y-shape. Slowly come back to your original position.

 

  • Breathing: breathe out when you raise your torso, 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.

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