Proper preparation for Theraband exercises
Thera bands are available in different strengths, which are identified by the color of the respective band. To find out which strength is right for you, you should test the different bands. If you can easily do 15 repetitions of an exercise, the elastic band is too weak.
It is also important that you do warm-up exercises before doing theraband exercises and that you start training slowly. It's best to do the workout three times a week for about 30 minutes . Make sure that the Theraband is under tension during all exercises and that you take your time to perform them. The big advantage of Theraband training : The resistance of the band makes the exercises particularly effective.
Rowing for a healthy back
Place your legs about hip-width apart, hold the Theraband with your feet and take the ends in your hands. The arms are stretched. Then you bend your knees, put your shoulder blades back, and lean forward a little with your back straight .
The next step is to pull your arms up so that your elbow is almost at a right angle. Make sure that your arm stays close to your body and that the band is taut throughout . When your fists are about the height of your navel, return to the starting position. You can repeat this exercise 15 times.
Leg raises for a cracking butt
The leg lift is one of the Theraband exercises that you can use to address several muscles at the same time. In this case, your back will be strengthened in addition to the gluteal muscles . To do this, stand on four feet so that your knees are under your hips and your hands are under your shoulders. You hold the ends of the Theraband in your hands and loop it around your right foot.
Then stretch your leg back until it is in line with your back. The back should always be straight (do not make a hollow back!) And the leg should not be raised higher than the hips. Then you put your knee down again. After 15 to 20 repetitions, switch sides.
Shoulder pulls for strong arms
In the starting position, hold the Theraband with both hands and stand on it with your feet. The hands point outwards. Then you bring your bent arms up on the sides of your body to your shoulders as if you were doing a dumbbell training . Take a deep breath and hold for a few seconds. Then you lower your arms again and repeat the exercise 15 to 20 times.
Crunches for the straight abdominal muscles
This Theraband training is a modification of the crunches. To do this, lie on your back and bend your legs in the air so that they are bent at about 90 degrees. Wrap the tape around the soles of your feet and hold the ends in place.
Then you cross your hands at the back of your head and lift your upper body slightly. Unlike sit-ups , your lower back stays on the floor . Tense your stomach and hold the end position briefly before lowering your upper body again.
Lunges for strong legs
For the starting position of the lunges you do a lunge with the right leg forward and place yourself in the middle of the resistance band . Raise your upper body and stretch your arms a little to the side.