eBook: Resistance rubber band training for women

eBook: Training with resistance bands for women.

A set of resistance rubber bands with different levels of resistance for all-around strength training, flexibility improvement and body shaping. Ideal for people of all levels - from beginners to advanced athletes. The rubbers are lightweight, durable and comfortable to use, so you can exercise anywhere - at home, in the gym or outdoors.

General description - Exercise frequency and progression

• Exercise frequency

To maximize the potential of training with resistance bands, we recommend performing workouts 3-4 times a week. This approach allows you to effectively build strength and improve flexibility, while giving your muscles enough time to recover. Rest is crucial to avoid overtraining and injury, and to allow muscles to rebuild and grow.

• Training progression

1) Initial level (1-2 weeks):

• Start with light resistance rubber bands: Begin your workout with a low resistance rubber band. Perform exercises at a moderate pace, focusing on correct technique. At first, it may be sufficient to perform 2-3 series of 10-12 repetitions for each exercise.

2) Gradually increase the intensity (3-4 weeks):

• Move to medium resistance rubbers: After 2-3 weeks, when you feel that the current level of resistance has become too easy, start using medium resistance rubbers. You can increase the number of series to 3-4 and repetitions to 12-15 in each exercise.

3) Advanced level (5-6 weeks and beyond):

• Use high resistance rubber: When training with medium rubber becomes comfortable for you, you can move to rubber with higher resistance. Adjust the number of series to 4-5 and perform 15-20 repetitions in each exercise. Regularly increase the intensity by adding additional series or repetitions.

Adjustment and modification:

1. Exercise variety: To keep your muscles motivated and stimulated, regularly introduce new exercises or change their order. You can also experiment with different rubber band arrangements to increase the training challenge.
2. Variability of resistance: Use rubber bands with different levels of resistance depending on the exercise you are performing or your training day. This helps optimize the development of different muscle groups and prevents monotony in training.

Exercises with resistance bands

Below you will find a set of exercises for different muscle parts that you can perform with our set of EVI SPORT resistance bands.

Each exercise is accompanied by instructions on how to perform it correctly.

Remember to warm up your muscles before each workout:

eBook - Warm-up before training

We recommend choosing up to three exercises for each body part during one training session.

* The set includes five different exercises for each muscle group to ensure comprehensive involvement and optimal development of all its areas. Each exercise affects the muscles slightly differently, allowing them to be more fully engaged and worked more effectively. Such variety promotes even development, increases strength and mobility, and prevents overload and injury.

Quadriceps of the thigh

• Rubber band squats

Series: 3 series of 12 repetitions

How to perform: Put a rubber band over your knees, with your feet hip-width apart. Perform a squat, keeping tension on the rubber band and making sure your knees don't go down to the center. Stop at the bottom, then return to the starting position.

• Squat with a squat

Series: 3 series of 10 repetitions for each leg

How to perform: Put on a rubber band at thigh height. Perform a forward step out with one leg, going low into a squat. Then return to the starting position and change legs.

• Hip raises

Series: 4 series of 15 repetitions

How to perform: Lying on your back, put a rubber band over your knees, legs bent, feet hip-width apart. Lift your hips upward, tightly tensing your glutes, pause at the top for 2 seconds, then return to the starting position.

• Sumo squats with rubber band

Series: 3 series of 12 repetitions

How to perform: Put on a rubber band at thigh height, feet set wide, toes pointing outward. Perform a deep squat, keeping your back straight. Remember to keep your knees from going inward.

Biceps/thighs

• Bending the knee in the supine position

Series: 3 series of 12 repetitions

How to perform: Put a rubber band at ankle height, lie on your stomach. Alternately bend one leg at the knee drawing it towards the buttock, hold it in tension for 2s.

• Duck walk

Series: 3 series of 12 repetitions

How to perform: Put on a rubber band at calf height. Take a step to the side with one leg, keep your knees bent. Take 6 steps to the right, 6 steps to the left.

• Step-up with rubber

Series: 3 series of 10 repetitions for each leg

How to perform: Stand in front of an elevation (such as a bench) with a rubber band over your knees. Step up to the elevation with one leg, tensing your glutes, then return to the starting position. Change leg.

Back

• Pulling the elastic to the chest

Series: 3 series of 12 repetitions

How to perform: Standing straight, grab a rubber band with both hands at chest level. Stretch the rubber band by pulling your shoulder blades together and trying to spread your arms to the sides as much as possible. Slowly return to the starting position.

• Superman with rubber

Series: 3 series of 15 repetitions

How to perform: Lie on your stomach, holding a rubber band taut in your hands above your head. Raise your arms, chest and legs at the same time, tightening your lower back. Hold the position for 1-2 seconds, then slowly lower your body to the mat.

• Single-handed rowing in the torso drop

Series: 3 series of 12 repetitions on each side

How to perform: Stand with one leg on the rubber band, extend the other leg backward. Lean your torso forward, keeping your back straight. Grab the rubber band with one hand and pull it toward your hip, tightly tensing your back muscles. Return to the starting position and change sides.

• Pulling a rubber band in a sit-up

Series: 3 series of 15 repetitions

How to perform: Sit on the floor with your legs straight in front of you. Put the rubber band around your feet and grasp its ends with both hands. Pull the rubber band to your torso, tensing your back muscles, then slowly return to the starting position.

Chest

• Rubber forward squeeze

Series: 4 series of 12 repetitions / hand

How to perform: Stand straight, holding one end of the rubber band behind your back, grab the other end in your hand for the forward squeeze. Perform push-ups at 12 repetitions per hand times 4 series.

• Push-up with a rubber band on the knees - whether on the knees I don't know

Series: 3 series of 15 repetitions

How to perform: Lay down to perform a push-up, put the rubber band over your hands. Perform 15 push-ups times 3 series.

Shoulders

• Raise arms with rubber band forward

Series: 3 series of 12 repetitions

How to perform: Stand straight, feet hip-width apart, holding the rubber band in your hands at hip height. Raise your arms forward to shoulder height, tensing your arm and shoulder muscles. Slowly return to the starting position.

• Raise arms with rubber band to the sides

Series: 3 series of 12 repetitions

How to perform: Put the rubber band on one leg above the knee, catch it on the same side with your hand (or rest it on your arm) and push it out to the side.

• Inverted stretches with rubber band

Series: 3 series of 12 repetitions

How to perform: Standing straight, grasp the rubber band with both hands in front of you at chest level, keeping a gentle tension in the rubber band. Stretch it from side to side, pulling your shoulder blades together and tightening your shoulder and back muscles. Slowly return to the starting position.

Belly

• Plank with rubber

Series: 3 series of 30 seconds each

How to perform: Place a rubber band around your wrists, another around your legs (above your knees) and get into a plank position on your forearms. Tense your abdominal muscles, keeping your body aligned. Try stretching the rubber band by moving your arms gently outward.

• Mountain climbers with rubber

Series: 3 series of 20 repetitions per leg

How to perform: Put the rubber band on your feet and assume a planck position. Tensing your abdominal muscles, draw your knees alternately towards your chest, keeping a stable position.

• Leg raise with rubber band

Series: 3 series of 12 repetitions

How to perform: Lying on your back, place a rubber band at foot level. Raise your legs vertically upward, keeping tension in your abdominal muscles. Slowly lower your legs, trying not to touch the floor.

• Russian twists with rubber

Series: 3 series of 20 repetitions (10 per side)

How to perform: Sit on the floor with your feet slightly elevated. Holding the rubber band with both hands, perform side-to-side torso twists while tensing your abdominal muscles.

Triceps

• Extension of the arm with a rubber band in the fall of the trunk

Series: 3 series of 12 repetitions for each arm

How to perform: Stand slightly apart, leaning your torso forward. Hold the rubber band with one hand at your hip and straighten the other behind you, tensing your triceps. Slowly return to the starting position and repeat on the other side.

• Straightening arms with a rubber band overhead

Series: 3 series of 12 repetitions

How to perform: Grasp the rubber band with both hands behind your back, holding it low with one hand and straightening it above your head with the other. Tighten your triceps and slowly return to the starting position.

• Forearm straightening

Series: 3 series of 15 repetitions per arm

How to perform: Stand slightly apart, grab a rubber band with one hand behind your back and stretch it under your armpit, straightening your other arm forward, tensing your triceps muscles.

Biceps

• Shoulder bending sitting

Series: 3 series of 12 repetitions per arm

How to perform: Sit on a chair, rest your leg on the floor, holding a rubber band under your thigh. Grasp the other side of the rubber band in your hand and flex your arm, flexing your biceps. Try to keep your elbow stationary. If you have a problem with this, you can perform this exercise with your elbow resting against your thigh - then reduce the length of the rubber band (you can grab it in your hand).

• Hammer arm flexion with rubber band

Series: 3 series of 12 repetitions

How to perform: Put the rubber band on your thigh, holding the other end in your hand. Bend your arm, keeping your wrists in a hammer grip.

• Bending arms with a rubber band while standing

Series: 3 series of 12 repetitions

How to perform: Stand on the rubber band with one foot, hold the other end in your hand. Bend your arm resting above the knee, keeping your wrists in a neutral position.

Elbows

• Toe climbs with a rubber band

Series: 3 series of 20 repetitions

How to perform: Stand on the rubber band, holding the ends in your hands. Perform toe climbs while tensing your calf muscles, then slowly return to the starting position.

• Toe climbs with a rubber band - sitting

Series: 3 series of 15 repetitions

How to perform: Sit on the floor with your legs straight in front of you, put the rubber band on your feet. Perform toe climbs while tensing your calf muscles.

Forearms

• Wrist straightening with a rubber band in a sit-up

Series: 3 series of 15 repetitions

How to perform: Sit on a chair, holding a rubber band with both hands. Perform wrist-straightening movements while tensing your forearms.

• Wrist straightening with a rubber band in a sit-up

Series: 3 series of 15 repetitions

How to perform: Sit on a chair, holding a rubber band with both hands. Perform wrist-straightening movements while tensing your forearms.

Training with resistance bands is versatile and effective. You can adapt it to your needs, increasing or decreasing the tension of the rubbers depending on the level of difficulty. Each exercise engages multiple muscle groups, while taking care of stabilization and improving joint mobility. For best results, exercise regularly, gradually increasing the load.

Also remember to get adequate rest and muscle recovery between workouts.

Post-workout stretching is an essential component to help achieve progression.

Unstretched muscles remain in a state of tension, which can limit their full potential, even if it is not felt directly. Regular stretching allows muscles to relax, improving flexibility and mobility, which in turn translates into better training results and reduces the risk of injury.

For more information and tips on stretching, click here

eBook - Stretching after training

Are you ready for more inspiration and tools to take your training to the next level?

The EVI SPORT brand offers a wide range of ebooks and products to help you achieve your goals faster and more effectively.

Ebooks:

• Warming up before your workout
• Training with resistance bands for women (fabric and latex versions)
• Workout with POWER BADNS resistance bands for beginners and more advanced exercisers
• Training with resistance bands EXSPANDERS for everyone, from beginners to advanced (from 4kg to 100kg load)
• Training on a gym ball
• Massagers - how to properly perform a massage to relax muscles
• Stretching after training

Products:

And don't forget our assortment of sports equipment to help you get even more out of each workout. Choose from:

• Resistance bands
• Pull-up bar
• Push-up board
• Exercise squeezer
• Gym balls
• Trekking poles
• Massage balls and rollers

Take the first step toward your goals today!

Invest in your form and discover your full potential with EVI SPORT.

Check out our offer and get started right away!