7 reasons to buy a sports elastic band. How to choose the best

Today, living in time trouble is becoming the norm. In such conditions, it becomes more difficult to find time to visit the gym. Versatile home fitness equipment comes to the rescue. One of the leading positions in the list of simulators is a sports elastic band. Made from dense, stretchy material, this tape transforms simple exercises into strength exercises. When stretched, resistance arises, creating the necessary load. Exerciser exercises are suitable for beginners and professionals.

Types of sports rubber bands

Fitness rubber bands are becoming more and more popular. Everyone can choose the ideal option for themselves. Models differ in raw materials:

1. Latex is the most common type of product. The average price is from 200 to 1500 rubles per piece. The main disadvantage is the likelihood of developing an allergic reaction.
2. Polyurethane - more expensive models made of hypoallergenic material. They have high wear resistance. The cost varies from 1,500 to 3,000 rubles.
3. Made of flexible, multi-layer rubber. In stores from 650 rubles. Compared to polyurethane, they lose their rigidity faster.

Due to the availability of models that differ in the degree of rigidity and the created resistance, it is possible to select the optimal load level. Color and digital markings are used:

1. From 2 to 5 kg - yellow, green, orange marked with "s". Suitable for those new to strength training.
2. From 5 to 8 kg - red color, marking "m". Provides an optimal level of exercise to warm up the muscles. It can be used by both beginners and more experienced athletes.
3. From 8 to 12 kg - blue, green, yellow, marking "l". Medium level, good for pumping legs and buttocks.
4. From 12 to 18 kg - red or blue, “xl” marking. Used for advanced training.
5. From 19 to 30 kg - black, "xxl". Exclusively for professionals.

Please note - the color coding differs depending on the manufacturer, so be sure to check the degree of rigidity with the seller. For greater training efficiency, it is better to immediately purchase a set of several resistance bands with different levels of resistance. This will help develop each muscle group in proportion to the given load and at the same time perform complex exercises for the arms and legs.

Internal division of rubber bands

Sports elastic bands have an internal subdivision depending on the form of release. Different models are designed for specific exercises and targeting a specific muscle group.

Also universal options have been developed, the use of which is limited only by application experience.

Allocate:

1. Ribbons.According to forecasts of fitness equipment sellers, by 2020 this type of elastic will take the first positions in popularity. Flat elastic tape about 5-6 cm wide and 120-250 cm long. A universal version, can be used when performing the largest set of exercises for all muscle groups. Exercises with a tape allow you to increase energy consumption during training by 200-300 kcal - a significant plus when losing weight.
2. Hinges. Divided into two subcategories:

• Mini-loop is a closed elastic strip from 45 to 60 cm, 5-10 cm wide. It is recommended to purchase in a set of 3-5 pieces, differing in the level of rigidity. It is very convenient for use at home, safe for health - there is no need to wind and hold the accessory, does not pinch the veins, does not injure the hands.
• Long loop - from 2 to 10 cm wide, with a circumference of 150 to 200 cm. Can be purchased individually or in a set of 2-7 pieces. With such an expander, it is better for beginners to work under the supervision of a trainer.

3. Eights. This version of the simulator is designed to strengthen the muscles of the forearms, thighs, buttocks. A tourniquet connected in a ring, with a bridge in the middle, is conveniently fixed on the feet or hands.
4. Exertube. Tubular rubber band. Suitable for a wide variety of arm and back exercises. The handles of the simulator allow you to securely fix the Exertube in the desired position.
5. Ring. A tight expander, not large, not designed for wide amplitudes. Designed for pumping biceps and triceps.

Thanks to the variety of models presented, an experienced athlete can easily select the right simulator for himself. For beginners, it is better to stop at a universal option, for example, choose a ribbon or loop.

7 + 3: the advantages and disadvantages of sports bands

Those who use sports bands for training can easily list these seven advantages of the simulator:

1. Lightness and compactness. The longest tape can be rolled into a tight roll that does not take up much space and can even be stored in a classic handbag. This property allows you to continue training in any conditions: on a business trip, traveling, in the country, even during your lunch break at the office.
2. Availability. A significant plus is very affordable prices. In most online stores for 600 - 800 rubles, you can order a set of 4 - 5 pieces.
3. Allows you to work out all muscle groups. A well-chosen set of exercises will help to pump not only the main muscles of the body and limbs, but also auxiliary ones, which rarely work during normal training.
4. Safety. Sports elastic bands create a dynamic and static load at the same time, which can be adjusted by changing the range of motion. Due to this, there is practically no negative effect on the ligaments and joints. The risk of injury is minimal.
5. Ease of operation, the ability to select the desired load. Several levels of resistance, depending on the rigidity of the projectile, allow you to increase or decrease the load during training.
6. Can be used for stretching and pilates. The simulator includes additional muscles in the work, while due to the complete elimination of inertia it helps to gradually increase the range of motion.
7. Correct load distribution. The functional feature of this type of sports equipment is the equal distribution of the load along the entire tension line, which ensures the work of all muscle fibers, the "sleeping" zones completely disappear. Stable tension prevents the muscles from cascading relaxation, which increases the effectiveness of the workout.

To create a complete picture of sports elastic bands, it is necessary to mention the disadvantages of this projectile:

1. They provoke allergic reactions. This disadvantage mainly applies to latex products. On areas of the skin in contact with the tape, redness, swelling, irritation occurs. Itching and painful sensations may appear. The problem is easily solved by replacing the elastic with a polyurethane one or by choosing a closed suit for training.
2. Rapid wear. Compared to other types of exercise equipment, tapes are short-lived. During training, they stretch and lose their original rigidity.
3. Problems with quantifying results. For amateurs doing at home, this drawback is not obvious, since they are not faced with the task of accurately monitoring the load. This is a headache for professional athletes.

Which firm is the best? Top 5 manufacturers

Today, the market presents the products of many companies that produce sports gum. Of all countries, China is in the lead. We present the rating of famous manufacturers:

5th place fitness elastic bands Esonstyle

Advantages:

Disadvantages:

4th place simulators from Demix

Advantages:

Disadvantages:

on the 3rd place are goods from the Chinese manufacturer Champs

Advantages:

disadvantages:

2nd place U-POWEX

Advantages:

Disadvantages:

# 1 fitness - Malaysian latex rubber bands from Shandong

Advantages:

• are distinguished by high wear resistance;
• the type of latex used is less likely to cause allergies than other types;
• cost - 680 rubles for a set of 5 elastic bands.

Disadvantages:

• rarely in stock, delivery from 2 weeks.

Each company has a wide range of models, high-quality materials, decent durability of products. Most produce themed lines of additional accessories, such as pouches for storing ribbons and loops.

Criterias of choice. What you should pay attention to?

Before you buy an elastic band for fitness, you need to determine the parameters that the ideal equipment should correspond to. For this:

1. Define the goal you want to achieve. The type of simulator depends on this. If you need to work out the hips and buttocks, an eight will do, the muscles of the back are an extiber, and the arms are a ring. A universal option is a loop or tape for the entire muscle complex.
2. Assess the level of fitness, this will help you choose the right rigidity. If this is your first time purchasing this inventory, it is best not to buy a kit, but rather choose a pair of rubber bands with the same load.
3. Study the product labeling carefully. Some manufacturers do not adhere to color hardness values, releasing pink, blue, white models. In this case, the load level must be indicated on the equipment (or package).
4. If possible, take a test drive: stretch a small fragment of the projectile, if it was possible very easily, almost without resistance, you need to choose a different degree of rigidity. When stretched, the elastic should not twist or slip.
5. Rub the gum with your finger or a damp cloth, a quality product does not leave marks on the skin.

Where is the best place to buy?

You can buy fitness rubber bands both in specialized stores, for example Sportmaster, and via the Internet. Let's consider the pros and cons of each option.

A big plus of purchasing a simulator in a store is the opportunity to “touch” the goods before buying, conduct a test drive and decide on the right model on the spot. If you are a beginner, you can use the services of a sales assistant who will clearly demonstrate the capabilities of a fitness elastic band and help determine the desired level of rigidity. In addition, sports stores provide a guarantee, and you can be sure that the elastic will not stretch or tear after a couple of workouts. The main disadvantage is clearly overpriced.

There are a huge number of offers on the Internet for the sale of sports rubber bands. Prices range from 100 to 3500 rubles apiece. The cheapest options are traditionally on AliExpress, while it is very easy to get low quality goods. It is better to choose specialized online stores with a good reputation. Read customer reviews, order a manager's call, discuss all the details. Then you will not be disappointed in your purchase.

7 exercises with a fitness elastic band for beginners

To achieve a result, classes should be held regularly. The recommended frequency for beginners is three times a week, every other day of rest. You shouldn't load yourself with daily workouts right away. Tired muscles clogged with lactic acid will slowly progress, and pain will not allow you to enjoy the process. It is better to start with elastic bands of minimal rigidity. This approach will make it possible to prepare the body for more serious stress, avoid injuries and not turn off the chosen path due to severe muscle pain.

Be sure to do a short warm-up before exercising with the machine. For the first two to three months, it is recommended to carry out circular training for all muscle groups in three sets. Each exercise should be performed at the same pace, without rushing.

Period	Number of circles	An exercise	Multiplicity	What muscles work
1 - 2 weeks	3	Mahi	20	gluteal and abductor thigh muscles
		Thrust	12 -15	back muscles
		Twisting	15	press
		Roof	20	shoulder girdle
		Stretching	15	chest muscles
		Extension	15	triceps
		Flexion	15	biceps
3-4 week	3	Mahi	30	gluteal and abductor thigh muscles
		Thrust	12-15	back muscles
		Twisting	20	press
		Roof	20	shoulder girdle
		Stretching	20	chest muscles
		Extension	20	triceps
		Flexion	20	biceps
5-6 weeks	3	Mahi	40	gluteal and abductor thigh muscles
		Thrust	15-20	back muscles
		Twisting	20	press
		Roof	25	shoulder girdle
		Stretching	20	chest muscles
		Extension	25	triceps
		Flexion	25	biceps

Swing legs with a load

The first exercise works out the gluteal and abductor muscles of the thigh, corrects the "breeches" zone. For work, you will need a gymnastic rug, loop or ribbon tied into a ring and folded in half. Tie the shins in the middle third with an elastic band so that the tension is felt when lifting the leg. Procedure:

1. Lie on your right side, the lower arm is bent at the elbow under the head, the second in front of you on the floor with an emphasis on the wrist.
2. The muscles of the abs and buttocks are tense to maintain balance, the body is stretched in one straight line, the legs are straight.
3. As you exhale, raise your leg until you feel persistent tension. Do not try to take the maximum height, watch the tension of the tape.
4. Inhale slowly - lower your leg.

Start with 20 swings of each leg, gradually increasing the load up to 50 times.

Rows to strengthen back muscles

This exercise helps to strengthen the muscle frame around the spine and create a beautiful posture. Try to keep your back straight without rounding. Tape or long loop required:

1. Place your feet shoulder-width apart, stepping in the middle of the elastic. Grasp the taut edges of the tape so that there is maximum tension when pulling to the belt.
2. Bend your knees and push your pelvis back, tilting your body forward. In this case, the chin should be raised, the back should be straight.
3. As you exhale, perform a pull to the lower back, bringing the shoulder blades to each other. The elbows are pointing up. The muscles of the back should be strained.
4. Inhale slowly - lower your arms.

Men do 12 reps with the tightest band, while women do 15 reps with a medium band.

Exercise for the press. Twisting

For this exercise, attach the shell to the leg of a table or sofa. Check the fastening is secure Methodology:

1. Sit on the floor so that when lifting the body, holding on to the edges of the belt, you can feel the strong tension and force performed by the press.
2. Get into a supine position. Legs are straight. As you exhale, we twist the muscles of the press, you need to touch your chest with your knees. First one way, then the other way
3. Inhale - we slowly lower ourselves to the floor.

Start at 15 times, gradually working up to 30.

Exercise "Roof"

This exercise works the muscular complex of the shoulder girdle.Take a mini loop or tie a ribbon into a ring and fold in half.

1. Stand straight with feet shoulder-width apart.
2. Put the loop on your wrists, raise your arms above your head.
3. As you exhale, stretch the elastic by bending your elbows. This brings the shoulder blades together. At the point of maximum tension, the shoulders and elbows should be parallel to the floor.
4. Inhale slowly - straighten your arms.

Do it 20 times.

Horizontal stretch

Ideal for working with chest muscles. Equipment: short loop. Stand straight with feet shoulder-width apart.

1. Place the elastic around your wrists.
2. Stretch your arms forward, palms down.
3. As you exhale, spread your arms to the sides, stretching the expander.
4. Return to starting position.

When performing this task, it is important not to abruptly dump the load after reaching the maximum stress point. This will lead to a decrease in efficiency and micro-fracture of muscle fibers. Repeat 15-20 times.

Triceps Extension

A universal exercise for pumping triceps is to extend the arms from the chest with a load. A mini-band is required. Better control of execution with a mirror.

1. Stand half-turn to the mirror.
2. Fix the upper edge of the elastic with your right hand, just below the left shoulder.
3. Grasp the bottom edge of the elastic with your palm.
4. As you exhale, unbend your arm as much as possible at the elbow joint, stretching the loop.
5. As you inhale, return to the starting position.

We repeat the exercise 15-20 times, after which it is necessary to change the working hand.

Working with biceps

A simple exercise for working your biceps. You will need a mini loop and a small stand.

1. Stand up straight, put the loop on your right leg and place it on the stand. The knee is bent at a 90 degree angle.
2. Adjust the elastic to fit just above the knee on the thigh.
3. Take the free edge of the buttonhole with your right palm.
4. As you exhale, bend your arm as much as possible at the elbow.
5. Extend slowly as you inhale.

The number of repetitions is 15-20. Then change your hand.

Now you can safely go to the store for a sports elastic band or order it online. For beginners, it is better to purchase a pair of resistance bands of small rigidity, and strictly adhere to the exercise regimen. Enjoyable and effective workouts!