If we want to train at home and do not want to toil away money in fitness equipment that take up space, one of the best options we have are the rubber bands. They are very versatile elements that allow us to perform many toning exercises, stretching, fitness, etc.
When choosing them, a very important point is the resistance of the same, because if it is too hard, too much resistance and will not allow us to perform the exercise correctly. If instead we choose too soft, it will work the muscles, so it is best to choose them medium hardness.
When performing exercises, movements should not be abrupt, and we must ensure that we have, at all times, control of the rubber band, especially when it returns to the initial position, so let us not gum who determine the movement. Thus avoid injury and intensify muscular work.
It is important, as with any exercise, make a warming before exercise ourselves and stretch afterwards.
The number of repetitions depends on the intensity of exercise and the resistance of the band. If we want to improve our muscle volume will be sufficient for three to five sets of eight to twelve repetitions of each movement. If you wish, you can make up to twenty repetitions, but making sure to control the band at all times.
At all times we must be alert not to stretch and force bands too, because, although they are made of a very resistant material may break, and if at the moment of maximum tension band, injure us if we strike with force.
While we do exercise and be vigilant at all times maintain proper posture in the body, with particular attention to the back and lower back.
Source: http://nationalnursingreview.com/2012/11/tips-for-training-with-elastic-bands/
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