What are the things we need to pay attention to when doing elastic band training?
1. The correct way of breathing:
A. Don't hold your breath while exercising.
B. In the exertion phase, exhale at a constant speed, and inhale at a constant speed during the relaxation phase.
C. Breathe as slowly as possible.
2. Ensure the normal state of the spine.
3. Tighten the abdominal muscles.
4. Slow movement speed, control strength: Except for the training specifically designed to improve explosive power, the speed should be slow in all other strength training.
What should I pay attention to when using elastic bands?
1. Avoid contact of the elastic band with sharp objects or rough surfaces. Avoid using it if it is damaged.
2. The elastic band can only produce resistance when it is tightened. The longer the unit length is stretched, the greater the resistance generated, which can be used to adjust the resistance.
3. Both ends of the elastic band should be fixed well to avoid damage to the user due to loosening or detachment. When gripping, it should be looped at least one circle to ensure the fastness of the grip.
How to arrange the exercise plan of the elastic band?
1. Number of repetitions: Each exercise is best completed within 30 to 90 seconds, repeat 8 to 15 times to achieve exhaustion, or change to light weight, more repetitions, or heavy weight and less repetition to increase your fitness Diversity.
2. Number of groups: beginners can do one group for each exercise.
3. Rest between groups: If you practice the same body part, you can rest for 90 seconds between groups. If you train different parts of your body, you can shorten the rest time, even without rest.
4. Exercise sequence of body parts: Generally speaking, large muscles can be exercised first. Large muscle masses generally refer to the chest, back, buttocks and thighs.
5. Strength exercise frequency: two to four times a week. 20-40 minutes each time. Before doing strength training, it is best to warm up for 5 to 10 minutes. During and after training, you should do some stretching exercises.
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