Free delivery from 25,62 EUR

eBook: Training with POWER BANDS resistance bands for beginners and more advanced users

2024-10-07
eBook: Training with POWER BANDS resistance bands for beginners and more advanced users

eBook: POWER BANDS resistance rubber training for beginners and more advanced exercisers

A set of resistance rubbers with different levels of resistance for all-around strength training, improving flexibility 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 rubbers: Begin training with yellow rubber (easy resistance). 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):

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

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

  • Use high resistance rubbers: When training with red and black rubber (medium resistance) becomes comfortable for you, you can switch to purple rubber (strong 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 several 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.

NOTE: Some of the exercises with Power Bands overlap with exercises with EXPANDERS - to avoid repeating the same movements in the eBook we will add references to the corresponding VIDEO footage.

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.

  • 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.

You will see more exercises for quadriceps thigh muscles at this link: eBook - Training with EXPANDERS

Biceps/thighs

  • Dead pull with a rubber band

Series: 3 series of 12 repetitions

How to perform: Standing on the rubber band, grasp it with both hands. With a slight bend in your knees, lean forward, keeping your back straight. Lift up, tensing your glutes and biceps muscles.

  • Zakrok with rubber

Series: 3 series of 12 repetitions for each leg

How to perform: Stand on the rubber band, put the other side over your shoulders. Perform a bend with one leg, going low to a squat. Return to the starting position and change legs.

  • Knee bend with rubber band lying on stomach

Series: 3 series of 12 repetitions for each leg

How to perform: Lie on your stomach, hook the rubber band with one side to a stable object, put the other side on your leg at ankle height. Lying with a straight back, bend your knee while drawing your leg toward your buttocks. Hold the position for 2 seconds, then return to the starting position.

You will see more exercises for the biceps/thigh muscles at this link: eBook - Workout with EXPANDERS

Back

  • Incline rowing with a rubber band

Series: 4 series of 12 repetitions

How to perform: Stand on a rubber band, legs hip-width apart. Lean forward, keeping your back straight. Grasp the rubber band with both hands and pull it toward your hips, tensing your back muscles.

  • Pulling the rubber band to the shoulders

Series: 3 series of 12 repetitions

How to perform: Hook the rubber band to a securely mounted object. Grasp both ends of the rubber band independently in your hands. Kneeling, pull your hands down feeling the tension in your back, hold for a while. Slowly return to the starting position.

  • 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.

You will see more exercises for your back at this link: eBook - Training with EXPANDERS

Chest

  • Spreads with rubber band

Series: 3 series of 12 repetitions

How to perform: Stand straight, place the rubber band behind your back at chest level. Grasp the ends of the rubber band with both hands and perform a stretching-like movement - stretch the rubber band by moving your hands from side to side. Return to the starting position.

  • Pumps with resistance rubber

Series: 3 series of 10 repetitions

How to perform: Place the rubber band around your back and grasp the ends in your hands. Assume a push-up position, keeping your body in a straight line. Perform a push-up, and tighten the rubber band as you bring your chest closer to the ground. Slowly return to the starting position.

  • Overhead rubber band squeeze

Series: 4 series of 12 repetitions

How to perform: Stand straight, holding the rubber band in your hands. Position your hands at shoulder height, then squeeze the rubber band over your head, tensing your chest and shoulder muscles. Slowly return to the starting position.

  • Push-ups of hands on flat

Series: 3 series of 15 repetitions

How to perform: Lie on your back, pull the band under you catching it on both sides. Perform a barbell push-up movement on the flat lunge while maintaining medium to firm tension on the Power Band. Return slowly to the starting position.

You will see more chest exercises at this link: eBook - Training with EXPANDERS

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: Hold the rubber band in your hands, feet hip width apart. Raise your arms to the sides, up to shoulder height, controlling the tension of the rubber band. Return slowly to the starting position.

  • 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.

You will see more exercises for shoulders at this link: eBook - Training with EXPANDERS

Triceps

  • Overhead rubber band squeeze with one hand

Series: 3 series of 10 repetitions for each arm

How to perform: Stand on the rubber band, grasp the end with one hand and squeeze overhead. Slowly lower your hand to the starting position, then repeat with the other hand.

  • Straightening the forearm down with a rubber band while standing

Series: 3 series of 12 repetitions

How to perform: Hook the rubber band to a securely mounted object above you. Stand in a slight incline, catch the rubber band in both hands. Straighten your forearms downward while feeling tension in your triceps. Return to the starting position slowly.

  • Reversal of the hand backwards with the rubber band

Series: 3 series of 15 repetitions per arm

How to perform: Stand with a slight stride, grab a rubber band with one hand and stretch it, straightening your arm back, tensing your triceps muscles.

You will see more exercises for triceps at this link: eBook - Training with EXPANDERS

Biceps

  • Bending arms with a rubber band while standing

Series: 3 series of 15 repetitions

How to perform: Stand on the rubber band, holding the ends in your hands. Bend your arms, flexing your biceps, then slowly return to the starting position.

  • Pulling arms in the kneeling position

Series: 3 series of 12 repetitions per arm

How to perform: Hang the Power Band in a secure manner, kneel on the mat. Bend your arms while maintaining a straight back, while bending, perform a hand rotation. Return to the starting position.

  • Bending arms with a rubber band one-handed

Series: 3 series of 12 repetitions per arm

How to perform: Stand on the rubber band with one foot, holding the end in one hand. Bend your arm, flexing your biceps, then slowly return to the starting position.

You will see more exercises for your biceps at this link: eBook - Training with EXPANDERS

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.

You will see more calf exercises at this link: eBook - Training with EXPANDERS

Pulling up on a bar - Power Bands as a convenience

Many people would like to pull themselves up on a bar but find it difficult - the reason may be insufficiently developed muscles, weight and many other factors. Power Bands will serve as a facilitator in the beginning.

Rubber selection: choose the right rubber (you can more than one). IMPORTANT: The more weight is inscribed on the rubber, the greater will be its help in pulling up (for example, purple rubber will reduce the load on the muscles by 25-40kg) - the rubber will "push up" reducing the load on the muscles. If you see progress then reduce the number of rubbers/their designation eventually leading to independent pull-ups.

Arranging the rubber band: hook the rubber band to the bar (see the video), put the other side under your foot (keep tension!). IMPORTANT: The rubber should pass between your legs so that it does not hinder your movements - the other leg should wrap around the rubber and stabilize it - so that the rubber does not slip off your foot and hit you.

Series: This aspect is on the side of the user - rubber bands are for beginners, there is no set "required" number of pull-ups - if you are starting out and can't pull yourself up at all then even one pull-up with a rubber band will be a great start. If you are able to do 10 pull-ups with a given rubber band then during your next workout reduce the power of the rubber band.

Good luck and we wish you fast progress!

Training with resistance bands is versatile and effective. You can adapt it to your needs, increasing or decreasing the tension of the rubber bands 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 element 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:

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!

Show more entries from October 2024
pixelpixel