Practicing with scarves (rubber bands) can strengthen almost every part of the body. This cheap and practical device is able to replace many complicated exercise machines. See the video with an example of a training session with the use of rubber bands, which will help strengthen and slim down the legs, abdomen, arms and back.

Sashes (rubber bands)toexercisescan be compared to a mini-gym - they strengthen the body similar toexerciseson machines, and at the same time they are light, cheap and fit into any women's purse. You can practice with scarves practically anywhere: at home, in a park, in a hotel room. They take up little space and are easy to use, so anyone can try them out as part of their own training.

How to exercise with scarves?

The sash (rubber band) is twisted around the hand and hooked on the feet, stretched or put over the head, back, behind, etc. The band is designed to increase resistance during exercise. For example, placing a sash between your feet makes your leg muscles work harder.

Watch the video in which fitness instructors show an example of training with the use of tapes.

source: Studio Active / TVN Meteo Active / x-news

This will be useful to you

Exercise bands come in many colors - do not buy the tape, however, only looking at its appearance. Different colors indicate the degree of load, so check the stretchability of the rubber before purchasing. The amount of force that must be put into its tension determines the difficulty of the exercise. People who are less trained should choose an easily stretchable rubber to start with and gradually increase the load as you progress.

Exercises with scarves (rubber bands)

The following training engages all the most important muscle groups to work. Each exercise should be repeated 10-12 times. If this is not enough for you, you can repeat the entire set of exercises twice.

Before training, do not forget to warm up - do a few minutes' jog and a few jumping jacks.

1. Exercises with scarves: exercise for a slender waist

Wrap the gum around your hand and place it under your feet. Pull in your stomach and bend down rhythmically from side to side - reaching once to your left knee, then to your right knee. Keep your back straight at all times.

2. Exercises with sashes: an exercise for firm buttocks and strong biceps

As in the previous oneexercising, carefully wrap the sash around your hand and place it under your feet. Do squats, making sure your knees are not in front of your toes. As you lower your torso, pull the rubber vertically upwards - this will strengthen your biceps.

3. Exercises with scarves: exercise for shapely thighs​​

Keep the squat position from the previous exercise without changing the arrangement of the sashes. Remember to keep your back straight. Take a step to the side, add one leg and repeat the exercise on the other side. Do 10-12 repetitions, making sure the rubber does not move and is under the jumpers' midfoot all the time.

4. Exercises with scarves: exercise for a flat stomach

Lie on your back, bend your legs at the knees. Hook the tape around your feet and tie it around your hands. Perform abdominal presses by tearing your entire back off the ground. When lifting your torso up, use both hands to pull the ends of the sash.

5. Exercises with scarves: exercise for a he althy spine

Keep the starting position from the previous exercise. Grasp both ends of the gum and lay it flat against your hips. Keep your arms alongside your body. Squeeze your buttocks together and lift your hips as high as possible. Try to keep the ends of the tapes as close to the ground as possible.

6. Exercises with sashes: exercise on the back muscles

Lie down on your stomach. Keep the sash stretched shoulder-width apart in front of you. Raise your torso a few centimeters off the ground and pass the tape over your head and in front of you (until your arms are straight at the elbows). Remember not to take your legs off the ground and keep your back muscles tense.

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ABC of exercises