¿Un versatile material and good for training do you want to hang out? The elastic bands. With these pods we perform the routine to estimate the muscles of the whole body that we propose in this article. Prepare the towel, line the water bottle and strain the gum because there are no excuses for not training.
If you do not have an elastic band, you will want to increase your team, in an anterior entry we will specify the types of bands that exist and will choose. Although we can train with an elastic band, it is preferred to have rubber bands of varying intensities and various types to increase or decrease the tension following the necessities of ownership.
How to do the routine?
Let’s work on it complete body with three groups of owners. Each group has four owners to work with each team. From this form we can have an inheritance after another in the form of a circle, without a descent, and while we have a descent the muscle that we will ascend, we will ascend, and then the ascension is short and intense.
We have each circuit three times, in the form that each muscle is estimated at less than three times of direct form. Once the first group of owners is completed, we take the necessary time to prepare the next ownership group. And we will repeat the process until you complete the training.
Intent to realize one 15 repetitions in each series (between 12 and 16 repetitions). Si het 15 repetisone, pero podrías hacer muchas mas, tensa un poco más la banda. If, on the other hand, you wear it a lot longer than 15 or so shoes are debatable, stretching the elastic band.
To suggest the gum our pods valer with our pies in some distinctive, pisándola. But in other words we need a strong force that does not move when the tire tire is supported. In the gymnasium we have legs and many supports of all the altars, but they are at home or in the park, look for an indication that will allow you to place the elastic band in different positions.
Braces, hamstrings, cuadriceps and abdomen with elastic bands
The first circuit is a group of quarters owned by those who estimate the part of the braces, buttocks, cuádriceps and abdominal muscles. Follow the instructions given earlier and have an ownership to another, without going into them until you have completed the complete circuit (the four ownership) three times.
Jalón al pecho ensydige con elastic band
The first exercise is a vertical tyron which is estimated to be part of the musculature of the pelvis. In the video you can see how it is made in one man, tirando de la goma hacia abajo a la vez que pegamos un codazo hacia algo que tenemos detrás de nosotros a la altura del costado. Perform with one man these 15 repetitions that we look for in each exercise and do not execute the act followed by the other man.
Druk die hombro con banda elastica
If there is a gap between the previous ownership and this, we are in the position to explain the video and make a vertical plot now. In this case, we work mainly with men. We need to be careful of do not double the brace when subimos los brazos, it is a very habitual movement that we use to compensate. For this, the body is completely straight and eroded during all the ownership.
Sentadilla with elastic band
To be a principal, and depending on your corporate weight, the sentinels in their own right can be a good estimate. Pero if you need to add a little more intensity situa la banda como describes the video. Although the rubber is thicker, there are more extensions than our knuckles, more tension will hold the rubber, and more work will cost us the ownership.
Anti-extension in stocking with elastic band
You can see if you have this owner, but make sure you have the front panel. It is estimated that the ladies in the abdomen are the same. Buscamos mantener nuestro tronco recto mientras la elastic band nos tira hacia atrás. The movement of braces is slow and low and must be slow and one of the braces will be placed on top of the head with a second pair of braces.
Splint, pectoral, abdomen and ischiotibial with elastic band
Once we have completed the three turns on the previous circuit, we will prepare for the other four features that we will perform in the same mode. If you have one or more descents, you have completed three fields following the comments made at the beginning of the article. In this case we will attack again part of the musculature of the calf, the pectoral, the abdominal face and the part of the trachea.
Face pull with elastic band
In the first ownership of this second circuit we will have to work the cleft, but in this case of importance to other muscles. If a car is repaired, Important for a correct posture and for the health of our men. It is important to realize the movement as dictated by the video and that it is complex and can be executed erroneously.
Press the pecho with elastic band
We focus now on the pectoral. His work principal is the horizontal empire, it decir, get some (the gums in this case) hacia delante. This owner simulates the flexions of brazos. Necesitamos anclar las gomas a un lugar seguro a la altura de nuestro pecho. The job is to put the rubber bands in front of them as long as we pull them back.
Dead weight with elastic band
The dead person is a very complex owner, but it is extremely useful, as well as to increase our strength as to learn a safe engine pattern. This patron is correct and is necessary for agacharnos to cover objects of the solid shape, without appearing lesions and cleft palate.
Observe the ejaculation in the video, and the interior as flexing the rods means that the glute is backwards. Imagine being able to get away with it and having sex with gluten. Notarial algae tension in the lower zone of the cleft, but the objective is felt as working the posterior part of the pierna.
Anti-flexible lateral with elastic band
The quarter and last ownership of this group is very similar to what we made in the last place in the previous circuit. The difference is that there is an elastic band in place to pull our backs, our intentions to make haci a lado, because we are more involved in the lateral work of the abdomen.
The movement of the brazies must be suave hacia arriba y hacia abajo, y una vez arriba aguanta un par de segundos la positionin sin moverte. Here it is mainly notary that the musculature is working to prevent your jaw from flexing a ladle.
Biceps, triceps, gluteus and abdomen with elastic band
Llega the ultimate group of owners. Following the dynamic movement that we take during all the training, we are now there circuit estimating the braces (biceps and triceps) and the core (gluteo and abdominal sphincter).
Biceps curl with elastic band
In this first exercise we train the delicate part of the braces, the biceps. It’s a very sensitive one in which we call the elastic rubber and only do we implement a code flexion. It is important that the body has a straight and static body for the centers only in dicho movement.
Triceps extension with elastic band
This is the opposite of what we did for the biceps. In this case, in order to flex the high-speed codes from the high-tech, we extend the high-key high-tech codes. The gum tends to have less tension due to the altitude and the more or less aggravated situations in the field, as well as playing with it to increase training intensity.
Monster walk with elastic band
To focus on the lateral part of the glute, we take this ownership. Consist in give lateral steps how to show the video hacia a lado and another. If your space is limited you will only have one step in the right direction and the right one and you will be able to move from one to another. If you have more space, you can make one of the first five steps in a drawer and another five steps will make the opposite side.
Anti-rotation with elastic band
Be careful that we dedicate ourselves to abdominal pain. He joined the elastic band in two positions and now we are in the position to show the video. The gum will erect tension against us intending to rotate our jaw. Our debuts avoid that which is ok, permanently static.
An adequate duration is 15 seconds to perform rehearsals and there is no movement. None too olvides the breathe while you execute it tends to increase respiration and can lead to mareos. When the 15 seconds of a drawer end, it is equal to the other drawer.
Extras: gemelos en casa
There is one part that has not been estimated by any of the previous owners: the gemelos. Geen vrou necesarias las gomas ya que lo realizaremos con nuestro propio peso. In the video we can see three variants, from easy and most difficult: from the sole, from a ladder to the pierns, from a ladder to a pier.
Si eres principiante hacer the variant with two holes from the sole can be sufficient. If you need a little more of an estimate, look for an escalator and support the middle of the pie in it, giving the other middle to the air. And there are points between 15 and 20 repetitions to estimate the gemelos. We repeat 3 times as all the anteriors.
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