A resistance band is one of the handiest fitness equipment. Judge for yourself: - It is cheap; - It takes little place. You can carry it in a pocket or put it in a suitcase; - You can work out the whole body with it; - You do not need a special place to train with it. You can use it even at home.
Now, in the time of quarantine, the last point is the most relevant. People are stuck at home. They can keep training and stay fit if they have a simple resistance band. Let’s consider a total body training program with the resistance band. 1. Traditionally, let’s start with hips. Squatting is the first fitness exercise. You should put your resistance band slightly above the knees. When you squat, try to resist the bar and control your knees. They should not direct each other. The band will add resistance to muscles. Do the exercise 24 times for each of the two rounds. 2. The following exercise is leg abduction. Stand still. The band is in the same place as it was during squats. It would help if you abducted your leg sideways. Do the exercise 16 times, add three pulses at the top, and continue doing 3-pulse abduction eight times. Then hold your leg for 8 seconds. Do the same thing on the other leg—repeat two rounds. 3. The starting position: your body is tilted. Step on the resistance band with your feet and grab it with your hands. Extend your back; feel resistance. This exercise is aimed at strengthening your back and hips. Do it 24 times for each of 2 rounds. 4. Stand straight. Put your hands above your head and direct your palms to each other. Put the resistance band on your wrists. Abduct your hands sideways so that you feel resistance. Keep doing the exercise 16 times. Then add three pulses to the abducted position. Do 3-pulse abduction eight times. Then hold hands for 8 seconds. 5. The starting position: your body is tilted. Hands hang right under your shoulders. The resistance band is on the wrists. The back and abs are toned. The back is fixed. While being titled, you should raise straight arms to the ear level. And get them back to the starting position. Repeat it 16 times. Then try to bend your elbows when your hands are raised. Keep doing eight times. Do the exercise for two rounds. 6. Glute bridge. Lie on your back; your knees are bent. Put the resistance band slightly above the knees. Raise your pelvis. In the next phase, abduct your knees sideways, creating resistance with the band. Reduce the knees and lower the pelvis. Continue doing it 24 times. 7. Abs are trained without the resistance band. You can do simple crunches.