Purpose of an elastic band for pull-ups on a horizontal bar, rules of use

Rubber bandage

+ Possibility to purchase at any pharmacy and specialty store, low price.

– There is no change in load by selecting a stronger resistance; you will have to “play” with the length and layers.

The load when working with harnesses is increasing, which is practically unattainable when working with iron. This is the main advantage after accessibility.

Precautionary measures

This projectile has one functional feature - there is always a possibility of breakage, so it is worth monitoring the condition by inspecting your hinges for wear.

If any defects appear, you should immediately replace the rubber training bands with new ones. Also during exercise, exercises with traction on the head are dangerous.

Added steps

This is a rather complex, but very effective exercise aimed at working the muscles of the legs and buttocks.

• Tie a resistance band around your legs, just above your ankles. Place your feet shoulder-width apart to create tension.
• From a half-squat position, shift your weight to your left side by stepping sideways with your right foot. Keep the resistance band taut at all times.
• Take 8 to 10 steps before turning back.

Full body exercises with bands

In the vast majority of cases, training bands are held in place by one or both legs.

Shoulders

• Military press with tourniquets : the tourniquet is held by the feet, the arms are straightened upward, as in the military press with a barbell.
• Abduction of straight arms forward and to the sides - isolating exercises for the front and middle bundles.
• Pull to the chin - partially relieves tension from the neck muscles.
• Pulling your arms back : to do this, take a position with your supporting leg in front and a tourniquet under it, your body tilted forward (supporting foot and shoulders on the same vertical). We pull back with our hands, concentrating on the tension in the rear deltoids.

Hands

• Biceps:
  standing arm curl;
• bending arms while standing one at a time (hammer);
• concentric bending of the arms one at a time - performed while sitting, when performed on the left arm, the tourniquet is held by the left leg and vice versa.

Complete your home biceps routine with resistance band exercises.

• Triceps:
  standing extension - arms move from a right angle to a position straight up;
• extension of the arms downwards - the tourniquet is attached to the horizontal bar;
• Forearm training can also be supplemented with harnesses.

Pectoral muscles

• Additional load during push-ups : the tourniquet is passed over the shoulder blades and held with your hands. You can do push-ups with both wide and narrow arms.
• Wiring : it is necessary to secure the loops on the horizontal bar behind your back. Keep your elbow joints still to avoid injury.

Back

• Deadlift : Requires a heavy load to be effective - layer the bands.
• Belt row : similar to the bent over dumbbell row - it develops the width of the back well.

More exercises for back training here.

Press

• Loaded crunches : attach the tourniquet behind your head, for example to the leg of a chair, and do crunches while holding the loop with your hands.

Read our article on how to achieve sculpted abs.

Legs

• Squats : the middle of the tourniquet is placed on the neck, the ends are pressed with the feet, after which squats are performed. The length of the rubber should not be too long.
• Roman deadlift : The starting position is similar to the deadlift, however, during the execution, the legs are not bent and the tension is concentrated on the back of the thigh.
• Lower leg : the location is similar to squats, you can perform it with either two or one leg.

As you have already noticed, using harnesses you can perform any exercise and pump up your entire body.

Gluteal bridge

This is a very popular exercise for working the gluteal muscles today.

• Loop a resistance band around both legs, just above your knees. Then lie on your back, place your feet on the floor, and bend your knees at an angle of 90 degrees.
• Begin to slowly lift your hips off the floor until your shoulders, hips, and knees are in a line. Pause at the peak point for a couple of seconds while maintaining the contraction.
• Then slowly return to the starting position without relaxing your gluteal muscles.

When to expect an effect

Elastic bands for pull-ups on the horizontal bar are not able to significantly reduce the time it takes to achieve visible results from training. However, thanks to their use, even beginner athletes can achieve significant results after just 2-3 months of regular training.

Ring bands are essential sports equipment for those who are focused on getting results from their workouts. It does not matter the level of physical fitness or body condition. Elastic bands for pull-ups on the horizontal bar can significantly diversify the training process for both beginners and professionals.

Article design: Vladimir the Great

Push ups

This variation of the classic exercise will allow you to reach a new level in your training. The elastic band will add additional resistance to the muscles of the chest and arms.

• Get into a plank position. Wrap the resistance band across your upper back, thread the ends of the band through your thumbs, and place your hands on the floor in the starting position.
• Controlling your glutes and abs, begin to push your body upward until your arms are fully extended.
• Then slowly lower yourself down.

Is a rubber expander a useful thing or just another pacifier?

Remember, back in Soviet times, to restore seriously ill patients, doctors prescribed physical education classes using a special elastic expander? It was he who became the prototype for the development of a modern rubber loop for training. Today this simulator is designed to perform three main functions:

• pump up muscles;
• return the body to shape;
• restore body tone.

If you think that exercising with a tourniquet is just another pampering activity, we hasten to dissuade you. These days, many professional athletes use an elastic band, and any fitness trainer will tell you that this thing is extremely useful during training.

The main advantages of a rubber simulator are as follows:

• Such exercises help pump up hard-to-reach muscle groups that cannot be developed using conventional exercise equipment.
• The tourniquet creates resistance for the arms and legs and helps tone the muscles of the thighs and buttocks.
• Unlike exercises with lifting a barbell or dumbbell, rubber devices provide a gradual load on all muscle groups.
• Despite its flimsy appearance, the rubber loop does not tear and is considered absolutely safe for humans. Its stretching is smooth, and this allows the trainer to regulate the degree of load, thereby protecting joints and ligaments from overload.
• The rubber loop helps ease the load for beginners. With its help, it is much easier to master the correct technique of push-ups or pull-ups on the uneven bars.
• Strength athletes use this device to make barbell lifts heavier without the risk of tearing their back muscles.

But the main thing is that with all the benefits of a rubber band as a sports equipment for training, the possibility of using it for medical purposes is not excluded. Under close supervision, many specialists help patients recover from severe injuries and strokes.

Advantages of the simulator

Any modern elastic band for pulling up is made from 100% latex, which allows the product to maintain a stable level of resistance even with regular heavy loads. For this reason, elastic bands have a virtually unlimited service life.

The ends of the elastic bands, made in the form of a closed loop, facilitate quick and reliable fastening of the device to any horizontal or vertical crossbar.

Elastic bands for pulling up and doing fitness are indispensable for people who have to spend a lot of time traveling and on business trips. The ability to use such a product at home becomes indispensable for users who do not want to exercise in the gym or on an open sports field.

In general, the elastic band for pulling up has the following advantages:

• Highest resistance to mechanical loads, increased tensile strength.
• The ability for an athlete to change the biomechanics of habitual movements, lightening or increasing the load, using a tape with a targeted focus on training specific muscle groups.
• Affordable price for the bulk of interested consumers.
• A wide variety of models of different lengths, resistance and appearance.

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How to choose

Each elastic band for the horizontal bar has certain characteristics that should be taken into account when choosing. Accordingly, the question arises of how to choose an elastic simulator for pull-ups, taking into account physical parameters and training goals. The modern sports equipment market offers a wide range of rubber loops, which vary in quality, thickness, width, and color. A high-quality pull-up expander has a multi-layer structure that provides uniform resistance at any point on the band. The color of the projectile indicates the individual ability of the elastic band to compensate for the weight of the load, depending on the body weight and physical strength of the student.

The standard color range is presented as follows:

• orange - from 2 to 15 kg;
• red - from 5 to 22 kg;
• purple - from 12 to 36 kg;
• green - from 17 to 54 kg;
• blue - from 23 to 68 kg;
• black - from 32 to 77 kg.

The selected elastic band for pulling up must be at least 4.5 mm thick. The service life of the product and its tensile strength will depend on this. Since the width of the loop affects the resistance, models with parameters 13, 19, 22, 29, 32, 45, 64 mm are suitable for a horizontal bar for an athlete weighing up to 100 kg. Of course, one of the determining factors on which the correct choice of a fitness band for pull-ups depends is the athlete’s level of training and his weight.

Load table depending on product width

Recommendations for using stretch tape

With the help of elastic bands and elastic bands, you can work out all muscle groups very well. The trainer recommends exercises with the tape to develop posture and develop back flexibility. The effectiveness of the exercise can be increased if you fold the tape into pieces, thus doubling the load level. Band exercises are ideal for stretching into splits. Swings on each leg with a different trajectory, as well as side leg raises not only strengthen the muscles, but also stretch the ligaments, thereby increasing the angle of the split.

For more successful results and to minimize the likelihood of injury when practicing with a tape, you should follow these recommendations:

• Be sure to warm up your muscles before training.
• Do not perform statistical exercises for more than 1 minute
• Breathe at a normal pace, exercise in a well-ventilated area
• Alternate exercises with an elastic band with regular exercises (puckers, lunges, etc.)

The first workouts with an elastic band should be carried out under the supervision of a trainer. After practicing the element with the apparatus, you can conduct classes at home. When doing stretching exercises with a rubber band, the trainer should help slightly. Basically, the athlete should focus on his sensations, feel the tension in the muscles, but not allow discomfort.

Elastic band for pulling up: how to choose?

Elastic bands are selected according to the color that matches the resistance level of the device. For example, the least rigid orange bands have a resistance of up to 10 kg. This option is suitable for athletes whose weight is no more than 75 kg. Blue and green elastic bands are intended for athletes weighing 90-95 kg. The toughest black bands have a resistance of about 70 kg and are recommended for athletes weighing over 110 kg.

People who are able to do no more than 3 pull-ups during a set and want to master a technical element should use several elastic bands of different levels. In this case, a device with increased rigidity will allow you to work in warm-up mode, performing from 10 to 20 lighter repetitions. A more elastic product will open up the opportunity for strength training, which will have a positive effect on strengthening muscles.

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