How to train the upper limbs with rubber bands

April 24, 2017

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Elastics have the enormous advantage to train stakeholders not overload the joints. Unlike normal weights the elastic bands exert a gradual and non-constant resistance.

In addition, according to the socket, it is possible to establish the intensity of an exercise without necessarily having to buy other products.

Rubber bands are easily found in any sporting goods store, and they are an essential tool to effectively train the upper limbs (and beyond) in the comfort of your home. Before you begin, it is recommended to make a quick heating with controlled and slow movements.

We suggest the circles with the shoulders, clockwise and counterclockwise, and the lifting of the same, in order to become aware of the segment to train and perform work with greater accuracy.

Requirement : Elastic band.

For upper limbs means the shoulders, triceps and biceps. We begin to coach them. From the upright position, legs slightly apart, stops one end of the elastic under the right foot. Grasp the other with the respective hand, wrapping the elastic band as many times as is the resistance that you want to give the exercise.
Arms along the sides. Flex the elbow upwards only moving the forearm. And return. Perform the movements slowly so you can control them. Initially, do 3 sets of 8-10 repetitions for each arm.
Now let’s see how to train your triceps. From the position of the legs slightly apart, bend your arm back in order to have the elbow height of the front and back of the hand facing the back. Grab the rubber band from one end and slide.
With his left hand grip the opposite flap. Again, you decide how much tension to exercise. Slowly Roll the upper arm, trying to stay straight for a few seconds. And return. Perform 3 sets of 10 repetitions for each limb.
Finally, to train the shoulders, from the starting position of legs apart, stops one end of the elastic under the right foot. Grasp the other with the respective hand. Starting from the arms along the sides, laterally raised the right limb bringing it parallel to the ground.
The movements should be slow and controlled. Take a lot of attention to avoid bending the elbow. Perform 3 sets of 10 repetitions on each side. In time, you will increase the intensity and stations.

Note : You start with a low resistance, especially if you are not particularly fit, always run small and simple warm-up exercises before beginning.