Nowadays we can often see that some exercisers are waving a colorful belt in the gymnasium to do various exercises. This kind of belt is called elastic belt. It is made of rubber material, commonly known as “ rubber band †. It has stretchability and elasticity. The elastic belt is beautiful, colorful and easy to carry. So, can an elastic band that looks extremely simple really work out? What are the differences and characteristics of elastic bands compared to our well-known fitness equipment such as dumbbells and barbells? How should the elastic band be practiced correctly? In this issue, we recommend this safe and stylish home exercise method – elastic belt exercise. In the next issue we will detail the main practice methods of the elastic band.
The origin of the elastic band
In Europe and the United States, elastic band exercises have become a well-known exercise method. More than 80% of fitness families in the United States use elastic bands to practice. This is a very popular fitness exercise, but it is not very common in China. application.
The elastic band originated in the 1960s and 1970s . At that time, the rehabilitation therapists found that many patients with chronic diseases had low muscle strength, and traditional strength training was not suitable for patients. Some " rubber bands " are elastic, can control the load very well, and are simple, safe and effective, so the elastic band is initially applied in rehabilitation training. Since then, various practice methods of the elastic band have gradually developed. In the last decade or so, the elastic band practice has been widely used in the fields of chronic disease rehabilitation, athlete training and general mass fitness.
Advantages of elastic band training
What are the advantages of elastic bands compared to well-known instruments such as barbells and dumbbells?
Lightweight and convenient
The elastic belt is easy to carry, and you can exercise at home or on the go. Especially when the smog is not suitable for outdoor exercise, the elastic belt is a good helper for indoor fitness exercise. It is a gym exercise that you can carry with you.
Flexible way
The elastic band provides the bodybuilder with resistance in any direction throughout the exercise. As long as one end of the elastic band is fixed, the resistance can come from all directions of front, back, left and right, horizontal, which is impossible to achieve by exercise or barbell and dumbbell exercise.
Good security
The elastic belt load control is free. The longer the resistance is, the larger the resistance is. It is not easy to cause safety problems due to excessive load. The elastic band can control the muscle movement freely by changing the length of the belt or increasing the thickness. The exercise can be stopped at any time without any damage to the body and avoid injuries such as strains and sprains.
a lot of benefits
Choosing a heavy load can effectively improve your strength. Selecting a small load and a high number of exercises can improve your strength and endurance. It also has a good effect on improving heart and lung function and losing weight.
The resistance of the elastic band has no inertia, and the proportion of elongation is coordinated with the elongation of the muscle, which makes the muscle training more efficient. Moreover, the elastic band can be practiced in multiple angles and multiple planes, which can imitate daily movements, more in line with actual life needs, and improve practicality. These functions, common equipment training such as dumbbells and barbells, are difficult to achieve.
Applicable to the crowd
Elastic band exercises can exercise large muscle groups in the chest, back, buttocks and thighs, as well as deep muscle groups that are difficult to train with ordinary strength devices. These deep muscle groups maintain stability of the spine and joints. Other functions play an important role.
The application of elastic band exercises is very wide. Athletes' special training, patient rehabilitation training, and mass fitness are all suitable for practice.
How to choose elastic band?
Elastic bands are divided into long, short, thick and thin. Some manufacturers will make different colors according to the thickness and thickness of the elastic band, such as yellow, red, green, blue, black, silver and gold. Increment; even accurately formulate the resistance reference table, how long the elastic band is pulled, and how big the resistance is, you can refer to the table, which can easily achieve the difficulty of increasing. Generally, the thicker the elastic band, the greater the resistance. Before choosing the elastic band, you must pull it and choose it according to your own strength. In general, a training belt with a length of 2 meters is enough to complete the normal exercises of the upper and lower limbs. If you want to fix it in other positions outside the body, you can choose a longer training belt. It is recommended that at the beginning, choose a small resistance, and then slowly increase, for example, when you want to do shoulder exercise, you can choose a thin elastic band. When practicing the leg, you can use a thicker stretch to increase the resistance.
Who is suitable for elastic band exercises?
Elastic band exercises are suitable for almost all people who need to exercise. Even professional athletes who are high-spirited often use elastic band training to improve speed and strength. We can see Federer using the elastic band for special strength training on the tennis court. You can also see young men using elastic bands to strengthen their strength in the gym. Young white-collar ladies can practice slimming body exercises in the office, and the elderly can also stay at home. Practice to prevent osteoporosis and other degenerative diseases.
Business people: Business people who often travel around the world lack a relatively complete time to exercise in the gym, bring a stretch band, and use the elastic band to carry out strength training of various parts whenever you are free. The elastic band can indeed be called the " gym in the pocket " .
Sports enthusiasts: Specialized training, with the aim of improving specialized skills. For amateur " sportsman " , while practicing large muscles, the elastic band can train small muscles that are difficult to be trained by some instruments, improve the coordination of strength, and prevent injuries.
Otaku family: strong strength training, the purpose is to improve muscle strength and muscle growth. Even in the office or bedroom, the otaku can choose a high-strength, high-strength elastic band to practice, increase muscles, and shape the muscles and body.
Housewives and housewives: strength endurance training, the purpose is to lose weight and body sculpting. Women's demand for muscle and strength may not be as good as that of men, and they are afraid to practice strong; because women lack male hormones that make muscles strong, reasonable strength exercises will not only lead to " five big three thick " , but instead reduce fat and make body lines more beautiful. Housewives and housewives are suitable for practicing elastic belt exercises with low load, large number of groups and times, and long maintenance time.
Older people: strength endurance training, the purpose is to lose weight and fight degenerative diseases. Muscle atrophy, bone mineral reduction and other issues are unique degenerative changes in the elderly. As the saying goes, "the old man is old and old " is also the reason; therefore, the elderly need strength training to maintain health and improve the quality of life. Elastic band exercises are simple and safe, and are very suitable for the elderly. They can choose exercises with lower load, more groups and times, and longer maintenance time.
Joint injury patients: specialized rehabilitation training, the purpose is to restore bone and joint function. Insufficient muscle strength in patients with osteoarthritis and muscles, the elastic band is safe, and should be practiced by a professional.
Elastic band practice notes
Elastic band exercises are a form of resistance training, so pay attention to the general precautions for strength training.
Stretching exercise before exercise is good for preventing muscle strain; stretching after exercise is beneficial to muscle recovery.
If the exercise process stops, if it is painful, or if the strength is reduced until it is painless; if there is pain in the muscles and joints during any strength training, it indicates that there is potential damage, and a certain muscle soreness after training is a normal reaction.
During exercise, the abdominal muscles should be tightened. Except for explosive training, all movement speeds should be slowly controlled.
Do not suffocate during strength exercises, especially for the elderly, and do not hold your breath.
Before use, inspect the elastic band for gaps, cracks and small holes to prevent breakage during practice.
Avoid contact between the elastic band and sharp objects or rough surfaces. If damage is found, avoid using it. If the elasticity is lowered, it needs to be replaced.
If you are allergic to rubber, use a rubber-free elastic band;
Do not stretch the elastic band excessively. Generally, the stretching should not exceed 3 times the original length;
Both ends of the elastic band should be fixed to avoid damage to the user due to looseness and detachment. Hold the hand at least one turn to ensure the grip fastness.
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