At Vitónica we have talked many times about how training at home with intensity is possible, and we have done it with and without equipment. We have talked about exercises with body weight, with dumbbells, with kettlebells and even disciplines such as CrossFit or calisthenics.
In this article, instead, We are going to talk about exercises with elastic or resistance bands with which you can work your whole body from home.
Push-ups with rubber
We are going to see exercises that would allow us to create a full body routine without forgetting practically any main muscle.
We start with a horizontal push like the push-ups with a band. The mechanics are the same as in traditional push-ups but with the exception that by including rubber in the equation, We will feel that the most difficult part of the movement is not only at the beginning but also at the end of the movement.
This is a great stimulus for our pectorals but also for our triceps and anterior delts.
Pectoral adduction with rubber band
The rubber pectoral adductions would be the equivalent of the pulley crossovers commonly seen in the gym.
Simply place a rubber or elastic band behind you at a medium height and execute the movement as you can see in the video.
Rubber paddle
The rubber row would be one of our exercises for the lats. We can place the rubber on our feet or even in the same place where we place the rubber to make the previous adductions.
Try to keep your torso upright and perform the concentric phase with the highest intentional speed possible and the eccentric with control. The rubber band in this exercise makes it easier for us to feel the maximum tension at the end of the movement, that is, when the back is fully contracted.
Rubber pulls
As the second exercise of the dorsal we have the pulls. This exercise differs from rowing in the way our lats act in the movement. Here we start from an almost complete shoulder flexion and then extend it during the movement, that is, as we pull on the rubber our dorsal should facilitate that shoulder extension that we discussed.
It is important not to overstretch your arms at the beginning of the movement or between repetitions as in this way, the first degrees of movement will be carried out by the posterior deltoid and not so much by the dorsal.
Romanian deadlift with rubber
If we go to the lower body exercises we have the Romanian deadlift with rubber, basic for our hamstrings.
It is one of the most comfortable rubber variants since we simply have to step on these and grab the ends with our hands.
Remember that this exercise is good emphasizing the eccentric phase on our hamstrings so try to go down slowly without the elasticity of the rubber doing the work for you.
Rubber Assisted Sissy Squat
This is an exercise for our quadriceps, the Sissy squat. If we execute it without assistance, it is a complex and technically advanced exercise, so we include the rubber as an assistance element that allows us to execute series with the repetitions that we want.
It is important to lower slowly and accommodate our body to each phase of the movement. At first it is counterintuitive, but you quickly get the hang of it.
Band side walk
Finally we have an exercise for our gluteus medius, the band side walk. Notice how in the video the rubber is placed on the tip of the feet, that is, on the metatarsals. This is not by chance and it is considered a common mistake to place the rubber band on the knees or ankles Since in this way the gluteus medius loses prominence and it is the tensor of the fascia lata that does all the work.
If we place the rubber on the tip of the feet, we achieve an internal hip rotation effect, so our job is to counteract it. It is precisely the middle gut that is responsible for abducting and externally rotating the hip, precisely what we do in this exercise.
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Videos | Rogue Fitness, FlexWell, Ninolift, TRX Traveler, Yash K Fitness, Vince McConnell, GPS Human Performance