Theraband Training: Exercise effectively everywhere

With the Theraband you train intensively and effectively anywhere - no matter where!

As practical as the Theraband is hardly any other fitness equipment: It does not cost much, is easy and even comes on holiday. strength endurance, muscle building and body sculpting can be ideally combined with it. For training to strengthen the muscles you need a band of 200 to 250 cm in length. The color of the band shows the resistance.

beginner choose a band with gentle, advanced with medium resistance. You should be able to do the Theraband exercises well with all repetitions and to be able to perform them technically correct the last time. The Therabänder you get in sports shops from about ten euros. Good news for allergy sufferers: There are also latex-free ribbons!

Theraband Training: This is how you train properly

Warms up your body for 4-5 minutes prior to the fitness exercises.
Wrap the band around your hands (holding with your thumbs) or feet as double as possible over a wide area.
Keep wrists steady - do not bend. In the starting position (A) of the exercises, both the body and the band are always in a light basic tension.
Do not let the tape snap back after pulling apart. Take it back slowly.
Breathe in with the tensioning of the band, with the release again. You should repeat an exercise about 15 to 20 times (a series). Try to make two to three series per exercise, each with a break of about 20 seconds. To improve overall strength (low intensity - more reps - more series), do it about 30 to 30 times 2 to 3 times a week.

Theraband training for your complete workout

Upper arm / triceps and shoulder girdle

Hüftweiter stand, the knees are slightly bent, the upper body is erect and in a slight template. The left hand presses with the back of the hand against the butt. The right elbow is almost vertical over the shoulder. The tape is in slight preload.
Now stretch the right forearm upwards, the palm is pointing forward. Pull your shoulders out and down. Then slowly bend the arm again, gradually subside the tension in the band. The head stays upright. Page change. Strengthens the triceps and shoulder girdle.

Isolated exercise for the upper arm / biceps

Small step, right before left. Hold the band with your right hand and fix the center with the front foot so that the band is slightly stretched. Feet and knees point in one direction, knees are slightly bent. The upper body is upright and in a slight template. The left hand presses against the left side of the buttocks.
Now bend the right forearm in the elbow and stretch. The elbow stays close to the upper body, the shoulders are outside and below. Page change. Here the biceps are getting fit.

Isolated exercise for the shoulder girdle

Hips wide on the band, feet parallel, knees slightly bent. The arms are stretched down, the band is fixed with the hands and in pretension. The upper body is tilted slightly forward from the hip, the chest is raised upwards.
Pass both elbows close to the upper body and back to the top. With the shoulders out, the shoulder blades towards the pelvis and the spine. Keep the upper body and chest stable. Slowly back to the starting position.

Arms, shoulders and legs

Small straddle. The knees are slightly bent, stand over the metatarsus and point in the direction of the toe. The band is fixed in preload with hands and feet. The elbows are bent at right angles and close to the body, the forearms are pointing forward.
At the same time, stretch your arms and legs while keeping your arms at your side to shoulder height. Elbow and knees remain slightly bent. Pull the shoulders out and down. The upper body is upright and in a slight template. Slowly back to the starting position. The training aims to strengthen the muscles in the arms, legs and shoulders.

Back and leg outside

Small stoop, knees bent, put his heels on the band. Wrap the band over the lower legs, knees and thighs. The hands hold the tape with pretension, the arms are slightly bent.
From the middle, guide the bent arms outwards (elbows at shoulder height), palms facing forward. Pull the shoulder blades downwards. Slowly back to the starting position. During the entire exercise with the Ben outside against the band press! Here the back and legs are stressed.

Back, stomach, legs

Place feet parallel to each other, knees bent and over the midfoot.Tighten the band between feet and palms. Upper body is erect in itself.
Stretch out your knees, hips, torso and arms from the low back position. The upper body remains stable in itself and in a slight template, no hollow back! Pull the shoulders out and down. With resilience slowly back to the low starting position. In this exercise, the stomach is particularly tense, even for the back it is particularly good.

Legs and butt

Hüftbreiter stand, hands supported, thumb forward. Place the right leg in the band loop and fix it in preload with the left foot, bend the right foot.
Now spread the right leg alternately outwards and bring it back. The pelvis points to the front and is stabilized in the middle position - Po neither pull nor stick out. Knee and toe point forward. Keep the upper body upright and vertical. The leg remains slightly bent. Page change.

Lateral trunk muscles

Small straddle, knees bent, knees and feet pointing in the same direction. The feet and the right hand fix the band with slight tension. The left hand is supported laterally. The rib cage is raised upwards.
Now alternately lead the right arm over the head in a wide arc to the left side and back to the middle. Also tilt the upper body sideways. The weight remains evenly distributed on both legs. Shoulders away from the ears. Page change.

Oblique abdominal muscles

Grätschsitz on the ground, tape center around the right foot wrap. The upper body is upright and slightly turned to the right. Grasp the band with slight tension and fold hands in front of the chest.
Turn the upper body, hands and arms against the resistance of the band to the left and back to the starting position. The hands remain as possible in front of the chest, the shoulders are outside below, the elbows point outwards. Page change.

Butt, legs, back

Lie supine, both legs hip-wide. Pull on the right leg and lay the band flat over the knee. Place arms and hands with the backs of the hands down next to the upper body. The right leg is bent at about right angles, so that the band does not slip off.
Now push your left foot towards the floor and alternately raise and lower the pelvis. In the raised position thigh and upper body form as possible a line. Page change.

Download the Theraband Training for free

You can also download the complete program and hang it on the wall as a motivational aid: Workout with Theraband for downloading
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