Here is a mini workout with the elastic band to mobilize the back, train the arms, relieve tension in the pectorals and back, strengthen the core and tone the quadriceps
The elastic band is an elastic rubber band that allows, during the execution of the exercises, to increase endurance, stretch muscle fibers and increase the intensity of work with controlled movements.
Here is a mini workout of 3 exercises with the elastic band, suggested by the personal trainer Monica Bianchi, to strengthen and mobilize the back, train the arms, relieve tension in the pectorals and back, strengthen the core and tone the quadriceps.
Arms outstretched in front of chest, hold the elastic with hands apart beyond shoulder width and thumbs up. Then open your arms, bringing your shoulder blades together. Hold the position for 6 ”, then inhale return to the starting position. Repeat 8-10 times for 1 or 2 sets. Strengthens and mobilizes the back, trains the arms.
Lying with the back on the ground, neck stretched and arms parallel to the hips, block a flap of the elastic on the right side, pressing with the hand to the ground. Grab the other end with your left hand, keeping your thumb straight, and stretch your arm diagonally and upward. Relax your arm and then perform on the other side. Repeat 6-10 times on each side. Relieves tension in the pectorals and back.
Remain flat on your back, put the center of the elastic in the crook of your right foot and hold the 2 ends in your hands, keeping your arms extended to the ground. Now flex the knee, bringing the leg “to the table”. As you exhale, stretch it forward, sucking the navel in. Return to the starting position and repeat the exercise 8-12 times. Then do it with the left. Strengthens the core and tones the quadriceps.
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Article published on n. 5 of fitness-inc.com on newsstands and in the app from 13 April 2021