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believe: the suspension tape training it can be a great ally for those who still don’t feel safe going to the gym. He is able to transform the exercise program, in addition to being very practical. The accessory—an inexpensive, lightweight nylon strap with handles (buy here) — has a simple mechanism: just attach it to a fixed point, at a height of 2 meters, and that’s it: your session at home is ready! “Can you make a functional training complete”, says Allan Menache (@allandmenache), coach at the Functional Training Center at AV Smart Trainingin Sao Paulo.
You schedule the sets according to your goals. If the idea is to gain resistance, Allan recommends simple movements with a higher number of repetitions. To work on strength, exercises must be more complex with fewer repetitions. Using your own body weight (in just 30 minutes), the muscle work it’s intense!
O suspension tape training still expands its functional capacity. “You improve posture, develop corporal conscience and gains strength, agility and balance. This way, he is better prepared to run, play volleyball, climb mountains, in short, practice other activities”, guarantees Menache. Great value for money, isn’t it?
To look good on tape
The workout that Allan Menache suggests takes 30 minutes and can be done three times a week. Pay attention to the recommendations before starting:
Place the belt in a place with no furniture or objects nearby; If you attach the tape to the door, lock it to prevent someone from opening it when you are exercising; Inhale and exhale with each movement, keeping the abdomen always contracted; pay attention to posture; Start with easy exercises and gradually progress to more challenging movements.
Where to buy
The options are countless! See some:
Buy it here: Muvin, Suspension Tape Fts-300, R$119.85.
Buy it here: Acte, Suspension Tape By Cau Saad, R$279.90.
Buy it here: Acte, T84 Suspension Tape, R$165.90.
Buy it here: Be Stronger, Suspension Training Tape, R$129.90.
Training with suspension tape
1. Side pass
Standing, legs together, arms flexed, hands holding the handles close to the shoulder, keep the tape taut. Step to the side, bending the knee of the leg that moved. During the movement, thrust your hips back and down. Go back and repeat on the other side. Do 2-4 sets of 20 reps (alternating legs).
What works: coordination strength of the lower limbs.
2. Single leg squat
Standing, one of the legs slightly extended in front with the foot off the ground, arms flexed at a 90° angle, hands holding the gauntlets. Crouch, as if you were going to sit on a stool behind you, raising the foot that was already off the ground. Do 2 to 4 sets of 10 reps with each leg.
What works: legs, buttocks and dynamic balance.
3. Knee flexion with hip lift
The. Lying down, legs extended, heels tucked into the tape.
B. Bend your knees, lifting your hips and bringing your heels toward your glutes. Keep your arms and head on the floor at all times.
Do 2 to 4 sets of 15 reps.
What works: strength of legs, glutes and core muscles.
4. Pulldown with trunk rotation
Standing, one hand holding a gauntlet (join the two loops of the tape), elbow flexed at 90°. Extend the elbow, leaning the body back and squatting, making the torso rotation movement. Extend the other arm as if to touch the floor. Do 2 to 4 sets of 10 reps on each side.
What works: develops arm and core strength.
5. Integrated Squat with Pull
The. Standing, feet parallel, arms bent, hands holding the handles, body slightly leaning back.
B. Squat down, as if you were going to sit on a bench behind you, while extending your elbows and bringing your hands up.
Do 2 to 4 sets of 15 to 20 repetitions.
What works: functional strength of the arms, back and legs.
6. Sit-ups with hip flexion
The. In a plank position, legs extended and feet hooked into the strap loop.
B. Bend your hips, bringing your buttocks toward the ceiling until you form a 90-degree angle between your legs and torso. If you can, fit your head between your arms.
Do 2 to 4 sets of 15 reps.
What works: core and abdominal strength.