Theraband Exercises: The Ultimate Workout
The right preparation for Theraband exercises
Therabands are available in different thicknesses, which are characterized by the color of the respective band. To find out what strength is right for you, try the different straps. If you can easily do 15 repetitions of an exercise, the rubber band is too weak.
It is also important that you perform warm-up exercises before the Theraband exercises and start exercising slowly. It's best to do the workout three times a week for about 30 minutes out. Make sure that the Theraband is energized during all exercises and that you take your time to do it. The great advantage of Theraband training: Due to the resistance of the band, the exercises are particularly effective.
Rowing for a healthy back
Put your legs about hip-width, hold the Theraband with your feet and take the ends in your hands. The arms are stretched. Then you bend your knees, take your shoulder blades back and lean with your back straight forward a bit.
The next step is to pull your arms up so that the elbow is almost at right angles. Make sure that your arm stays close to the body and the strap is taut throughout, When your fists reach about navel height, you go back to the starting position. You can repeat this exercise 15 times.
Leg lifts for a Knackpo
The leg lifter is one of the Theraband exercises with which you speak several muscles. In this case will In addition to the gluteal muscles and strengthened your back, Go to the quadruped stand with your knees under your hips and your hands under your shoulder. The ends of the Theraband are held in your hands and wrapped around your right foot.
Then you stretch the leg backwards until it lines up with your back. The back should always be straight (do not make a hollow cross!) and raise the leg no higher than to the hip. Then you put the knee off again. After 15 to 20 repetitions you change sides.
Shoulder pulls for strong arms
In the starting position you hold the Theraband with both hands and stand with your feet on it. The hands are pointing outwards. Then you lead yours Angled arms at the side of the body, high up to your shoulders, as if you were doing dumbbell training, Take a deep breath and hold the position for a few seconds. Then you lower your arms again and repeat the exercise 15 to 20 times.
Crunches for the straight abdominal muscles
This Theraband workout is a variation of the crunches. Lie on your back and for that Angle your legs in the airso that they are bent at about 90 degrees. Wrap the band around your soles and hold the ends tight.
Then you fold your hands behind the back of your head and lift your upper body slightly. Unlike sit-ups your lower back stays on the floor, Tighten your abdomen and hold the end position short before you lower the upper body again.
Lunges for strong legs
For the starting position of the lunges you make a lunge with the right leg forward and stand in the middle of the Theraband, Raise your upper body and stretch your arms slightly to the side.
Then you bend the back leg down until you almost touch the ground, and Guide your arms straight up with the Thera Band, Hold the end position for a few seconds and change the page after 10 to 15 repetitions.
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