Author：DEEPDate：2021-3-26
Can't go to the gym, at home can also muscle training, in addition to the already introduced the fitness and dumbbell training with his hands, and you can also use elastic band (resistance), even if never leave home in the home can be a variety of muscle training, whether pectorals, triceps, back down to the core muscles, the same can be a good exercise.
The resistance bands and the dumb fishing complement each other insufficient
And in the whole action, due to the different resistance, after the peak contraction, the centrifugal contraction process will feel weaker and weaker, even if the "spirit" has been collected, but can "struggle" distance is shortened.This is where dumbbells might work better.So in a nutshell, it really depends on the training effect and then decide which tool to use.The two tools cannot replace each other, only complement each other.
In fact, a resistance bands, can exercise the whole body muscles, the following is to share a few actions, I hope to help you.
Sitting row - back training
Rowing from a sitting position is basically done just by sitting on the ground. This is a great way to work this important set of back muscles!
Sit on the floor, attach the strap to the soles of your feet, bend your knees slightly, straighten your back, relax your shoulders and sink to keep your body stable.
Holding both sides of the elastic band with your hands, using your back muscles, pull your elbows and shoulders back, pushing your elbows as far as you can over your back. Hold for a second or two at the peak contraction and then slowly return to your original position.
Standing row - back training
Even if your home environment is extremely curmudgeonly, or it is not convenient to sit on the ground, you can change the movement, become a standing position rowing, can also train the back!
Lean forward, making sure your chest and lower back are straight and your hips are pushed back.Adjust the elastic belt to the appropriate length and step on both feet. Hold both ends of the elastic belt with both hands. Pay attention to the length of both sides to avoid different resistance.
Hold both sides of the elastic band with your hands and use your back muscles to pull your elbows and shoulders back. Try to stretch your elbows over your back and tighten your abdomen. Don't hunch and shrug your shoulders to avoid injury.Hold the peak contraction for a second or two and feel the trapezius and latissimus dorsi tighten, then slowly return to your original position
Front neck pulldown - back muscle training
The back muscle is a lot of people will ignore the muscle, but the elastic band is a very simple and easy to use tool, use a variety of ways to train the different muscle groups of the back!
Hold the strap high, palms facing forward, about shoulder-width apart.Keep your back straight and your stomach tight.Stand apart from the shoulders and feet.
Pull your hands out a little above your shoulders.Feel the latissimus dorsi, rhomboid and trapezius muscles tighten.Hold for one to two seconds and slowly return to the starting position
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