How to practice resistance bands hip training?
There
are some training movements for how to train buttocks. In these training
movements, there are many movements that require equipment. Among them, resistance
bands are a good equipment. I believe some people know about elastic bands for
buttocks training. So, how to practice resistance bands hip training? It turned
out to be so simple. Let's take a look together below.
1. Squat with elastic band, do 4 sets of 15-20
reps. Note: Step on the middle of the elastic band with both feet, grasp both
ends of the elastic band with both hands, bend the elbows and hang on the
shoulder position, at this time, the forearm is parallel to the ground. Inhale
and squat slowly, squat until your thighs are parallel to the ground, exhale,
get up and restore. Just repeat the action.
2. Stretch belt lunge squat. Practice 2 groups on
each hip, for a total of 4 groups. 15-20 times per group. Note: Stand with your
feet apart, step on the middle of the elastic band with your front foot, grasp
both ends of the elastic band with both hands, and hang your elbows on your
shoulders. At this time, your arms are parallel to the ground. Inhale and squat
slowly until the front thigh is parallel to the ground, and the back knee is
close to the ground but does not touch the ground. Repeat the action.
3. The elastic band is deadlifted. Do 4 sets, 15-20
times in each set. Note: Step on the middle of the elastic band with both feet
and grasp both ends of the elastic band with both hands (the position of the
elastic band with both hands can be adjusted in this action, the closer to the
position of the foot, the greater the resistance). Inhale and move your hips
back, bend your knees slightly, slowly bring the elastic band closer to your
feet, exhale, get up and restore. Repeat the action.
4. One-leg deadlift with elastic belt. Exercise 2
groups on each side, a total of 4 groups, 15-20 times in each group. Note: Step
on the middle of the elastic band with one foot and grasp both ends of the
elastic band with both hands (the distance can be adjusted). Inhale, move your
hips back, bend your knees slightly, slowly approach the elastic band to your
feet, and exhale to get up and restore. Repeat the action. The other leg serves
to stabilize the body and does not participate in exerting force.
5. Kneeling posture and kick back. practice 2
groups on each hip, 4 groups in total, 15-20 times in each group. Note: Support
your hands and knees on the mat, your palms are directly below the shoulder
joints, and your thighs are perpendicular to the ground. Grasp the two ends of
the elastic band with both hands, and step on the middle of the elastic band
with one foot. Exhale and straighten your legs, kick back with the elastic
band, inhale to restore, and repeat the action. Be careful not to collapse your
waist and keep your pelvis stable.
6. Elastic band hip abduction.2 groups of exercises
on each side of the hip, 4 groups in total. 15-20 times per group. Note:
Support your hands and knees on the mat, your palms are directly below the
shoulder joints, and your thighs are perpendicular to the ground. Knot the
elastic band into a loop (the position of the knot is adjusted according to
personal circumstances), and hang the elastic loop under the knee. Exhale, open
one thigh outward, inhale to restore, repeat the action. Be careful not to
collapse your waist and keep your pelvis stable.
7. Clam shell type. There are 2 groups of exercises
on each side of the buttocks, a total of 4 groups. 15-20 times per group. Note:
Lie on our side on the mat, with our back head, upper back, buttocks and heels
in a straight line. Hang the elastic ring above the knee, exhale, open the
upper thigh, and at the same time, the toes are straight toward the ceiling,
and the inhale is restored. Repeat the action.
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2021 09/14