Elastic band training guide

Author：DEEPDate：2020-7-29

Elastic band training is a variable resistance training, which is different from barbell. Elastic belts of various pounds are not fixed within a certain range of strength.

Main training action:

1 Elastic band squat (two orange wide elastic bands). Action points: The points of exerting force are roughly the same as the usual heavy barbell squats. First hang the elastic band on the shoulders below the back of the neck, squat down and step on it with your feet, with the elastic band in the middle of your feet. Tighten the core waist and abdomen, breathe in Valsalva, raise your head, straighten your chest, tighten your back, stand at a narrow distance when weighing a lot of pounds, grab the elastic band with both hands and pull against your sides. Use weightlifting and squat, straight up and down, so that it will not cause shearing force to the neck and cause possible damage to the neck.

2 Elastic belt push-ups (body weight plus elastic belt resistance is greater than elastic belt bench press, as an alternative exercise for home training bench press. Elastic belt bench press is used as an auxiliary exercise). Action points: It’s not easy to use a very large elastic band. My bench press limit is about 150 kg, and I do a push-up with a weight of 90 kg (weight 81 kg). A thin red elastic band is basically enough, wide orange-yellow The elastic band cannot be activated. Tighten the core.

3 Deadlift with elastic band. Action points: Basically do traditional deadlifts with a tight core. Can stand wider.

Comprehensive action

Front squat with elastic band plus stand press. Action points: tighten the core. The elastic band puts more pressure on the wrist, so wear a wrist guard.