How many trips do annually? That's the number of times usually interrupt your exercise routine and when you return to coaching, the body feels and training becomes more difficult. The Puerto Ricans live a fairly fast pace and often , we do not take the time to get to the gym to address other things.
But , as Puerto Ricans say , everything has a solution , just find it and practice it.
The elastic bands are very good tool for physical activity at any time and place. If you're traveling, you are able to carry in your luggage and use them in your hotel room, outside, in the gym or wherever you prefer . If you do not have time or are not of those who prefer to get to a gym every day , you have the option to work your body with the bands in any room of the house and even in the office. These help you lose weight and body fat , while developing strength and tone up your muscles and also are widely used for physical therapy exercises and rehabilitation.
The bands allow for precise work and localized muscle contraction occurs in the body worked. The vast majority of the exercises are done with weights and machines can also be performed with resistance bands , varying the band model used .
For increasing muscle tone , you should use the tube-shaped bands , since they are thicker , which makes moving it with increased strength and muscle development work . If you want to increase resistance not have to change the side , you can vary the distance between the base of the wing and the body for movement . If the goal is therapeutic , you should use the bands that are finite preparing the body to go slowly and avoid injury. Here , a simple and effective recommendations for exercises you use your favorite bands in your place :
Stretching - lying on the floor, legs straight, the center of the band under the left court, arms at your sides , with your elbows bent and hands out the bands holding the ends, lift your right leg up take it to a 90 degree angle from the side helped , hold 15 seconds leg up , stretching as far as possible , while the other leg remains on the floor, and return to the original position. Important , be sure not to place the band in the very tip of the court, to avoid an accident or injury. Perform 12 to 15 repetitions on each leg three times.
Abs - lying on the floor with your legs straight up at an angle of 90 degrees , ankles between a small band of resistance, with the separated shoulder level legs, arms stretched over head , spread your legs to once you lift the trunk , contracting the abdomen and bearing the arms of the middle legs apart and back to the original position . Breathing is very important in the original position before contracting the abdomen and exhale during the contraction , when the trunk is raised. You can do 15 to 20 repetitions three veces.Abdominales - lying on the floor with your legs straight up at an angle of 90 degrees , ankles between a small band of resistance, with the separated shoulder level legs, arms stretched over head , spread your legs while you lift the trunk, contracting the abdomen and bearing the arms of the middle legs apart and back to the original position . Breathing is very important in the original position before contracting the abdomen and exhale during the contraction , when the trunk is raised. You can do 15 to 20 repetitions , three times.
Chest - put the band in a tube, a column or a person who holds a level floor clearance remaining on your arms, with reasonable clearance so you can perform the movement , stand with his back to the side and holds the same by the handles with hands closed into fists , elbows and fists out at chest level , extend your arms in front of the band passing over the shoulders, to join his fists in the center of the body and then returns to the position Original .
Back: "Pull ups " attended - sets the band tied with a knot in a fixed pipe or fixture to the ceiling . Place one knee in the sling portion of the band and grabs tight tube or apparatus with both severed at the shoulders hands, while your body is suspended in the air with the other leg , lift the body into the tube or apparatus to head out on your hands and then lower your body to the original position assisted by the band. Repeat the movement for 12 to 15 repetitions , three times.
Explosive - This exercise works the strength and explosiveness, and improved cardiovascular performance . Place the band tied to a fixed object or person to hold it , stand back to the band with a level tied to the lower abdomen at the same time you tied to the side strap. Run to the front to be as separate as possible from the band and continues to run in the same place trying to move forward by exerting force against resistance making halarte belt back. Do this for 30 to 60 seconds, three times.
You should definitely consider incorporating the bands to your workout routine because they are an economical, suitable attachment for use by people of all ages , you can perform multiple exercises with the same equipment, you can carry anywhere you want and allow you to challenge further muscle compared with free weights or machines , since the effort of greatest resistance occurs at the end of the movement and requires more muscular effort and concentration. Combine the bands , cardiovascular exercise and good nutrition, and your results will be more effective .