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From afar, it even seems easy to pull a harmless rubber band. But science guarantees: this type of exercise demands so much from your muscles as well as the technological machines at your gym. “You need strength to stretch the rubber and, when returning, you still have to ‘fight’ against the accessory’s resistance. That is, there is a very similar double work in the concentric and eccentric phases”, says personal trainer Edmilson Kanawaka, from the Competition academy, in São Paulo. And that goes for any area of the body, including the legs, as proved by a study published in the journal Journal of Sports Physical Therapy.
See too: Firm butt and thighs designed with elastic
The great advantage of rubber bands it protects the joints (no wonder the accessory became popular after sports rehabilitation sessions). “The chances of getting hurt are much lower because you hardly ever exceed the correct range of motion or exaggerate the load on the rubber, which, in this case, depends on a thinner or thicker caliber”, explains Edmilson. Many athletes also take advantage of the rubber band when warming up to prepare the joints and increase blood circulation in the muscles. To do this, just repeat the movements you would do with weights. And since they can be taken anywhere, take advantage of the workout below to define arms, legs It is color without relying on gym equipment.
• If you want to speed up your metabolism – and burn more calories –, do the sequence in a circuit (1 x each exercise and then repeat the whole cycle 2 more x). If you prefer to use the exercises as a warm-up, only do the ones that activate the muscles you’re going to train that day. 15 rep each exercise (both cases)
• 3 x per week (or up to 5 x. In this case, alternating between a day only in the yellow group and another day in the orange group).
1/11 The basis for all movements is: knees semi-flexed and shoulder-width apart A. Pass one flap inside the other and hold one of them with your outside hand, resting your elbow on the rib B. Pull the elastic at a distance of a palm . (Lu Christovam)
2/11 A. Hold the elastic at chest height with your inside hand. Keep the elbow semi-flexed and away from the torso B. Pull, moving the entire arm to the navel line. ()
3/11 A. Facing the elastic, secure it at head height and hold its flaps with your palms down and arms semi-flexed at shoulder height B. Pull, bringing your hands towards your thighs. ()
4/11 A. With the mini band around your ankles, move your right leg as far as you can laterally. Approach the left, without loosening the elastic. After all the reps, come back doing the same B. Do the reps by stepping forward and then stepping back with both legs. ()
5/11 A. Secure the elastic band at head height and grasp the tabs with palms facing up, elbows flexed and resting against the rib B. Pull, extending the elbows and bringing the hands towards the thighs. Don’t let the wrist bend. ()
6/11 With the elastic at your side, hold the flaps with both hands at chest height. Elbows are semi-flexed. Make a short clockwise rotation movement, without going beyond the limits of the trunk. Turn to the other side and repeat counterclockwise. ()
7/11 A. Step on top of the superband and hold the other end with palms facing forward and elbows bent and slightly open B. Squat to 90˚C. Return to the starting position and raise your arms. ()
8/11 A. Facing the elastic, grasp the two tabs with the same hand. The arm is fully extended, without leaving the elastic loose B. Flex the elbow, bringing the hand towards the pectoral. ()
9/11 A. Attach the band as low as you can and hold the tabs with your palms facing the ceiling. Elbows are semi-flexed and resting against rib B. Bend your arms, bringing your hands in front of your chest. Don’t let the wrist bend. ()
10/11 With the elastic attached close to the ground, place your right foot inside its flap. Bend your left leg a little. Raise your right leg to a 45˚ angle. Be careful not to lean your torso. (Lu Christovam)
11/11 Sideways to the elastic, attach it to the inside foot, which is slightly raised. Pull the elastic until it lines up with the outside leg. Be careful not to bend your foot. ()
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