Using one resistance band can give enough stimulation to the hip and leg muscles. Make it easier for you to enhance lower limb strength and effectively improve sprinting performance. Elastic band training lower limbs can refer to the following ten movements. Let's learn together!
1. back lunge squat
Resistance band practice "back lunge squat", one end will be tied to a fixed object, the other end around the waist. Before the action begins, make sure the resistance band is in a properly stretched state. In this way, the force can be concentrated on the gluteus medius.
2. Single-leg squat
The "single-leg squat" has a particularly positive effect on strengthening the gluteal muscles and improving the strength of the lower limbs. And more prevention, to avoid the imbalance of muscle strength on both sides of the situation. But often because the difficulty is too high, do not know how to start practicing, and many trainers ignored it.
At this point, you can use resistance bands to provide assistance and reduce the difficulty. One end will be tied to a high place, hands grasp the other end. Initially, you can wrap your wrists around a few more turns to reap the benefits of greater assistance. As the strength increases, then gradually extend and relax the resistance band. Until finally able to complete unassisted.
3. leg curl - hip bridge
Combine the leg curl and hip bridge exercises to fully stimulate the dorsal glutes and hamstrings. To practice, tie one end of the resistance band to a fixture and wrap the other end around the ankle. Then slightly stretch the resistance band away from the anchor and prepare it in a supine position.
First, bend the knee to complete one leg curl. Then extend the hip joint and push up the hip to complete a hip bridge. Finally, extend the knee again and repeat the exercise.
4. Backward leg extension
The "backward leg extension" movement can also stimulate and strengthen the dorsal gluteus and hamstrings, which are two key lower limb muscle groups.
Suspend the resistance band in a high place, to bend the knee up, one foot on the resistance band posture ready. Then extend the knee and hip joints synchronously to lengthen and push the resistance band away. At the bottom, the knee and hip joints should be fully extended.
First, bend the knee to complete one leg curl. Then extend the hip joint and push up the hip to complete a hip bridge. Finally, extend the knee again and repeat the exercise.
5. Bulgarian split-leg squat
Using dumbbells, barbells, and other free weights to practice the "Bulgarian split-leg squat", often the bottom resistance is the largest. With the rise up, the resistance gradually decreased.
The opposite is true when practicing with the front leg in the middle of the resistance band and holding both ends with both hands. This action has the strongest resistance at the top. If you have the conditions, you can also try to grasp the resistance band with both hands, and dumbbells.
6. leg flexion and extension
As we all know, "apparatus leg flexion and extension" is used for training and strengthening the quadriceps. When resistance bands are used, there are 2 ways to simulate the same, or even more ideal effect.
First, attach one end of the resistance band to a fixture and the other end to the knee. Focus your attention on the knee flexion and extension in place. Then experience the intense contraction of the quadriceps. Next, open your hands and press the resistance band with both knees wrapped around it. Keep your body in a flexed support position. So flex the knee, to simulate leg flexion and extension action.
7. Frog hip bridge
The "frog hip bridge" can not only stimulate the strengthening of the hip but also train the "hip external rotation muscle group" that we have neglected.
Fold the resistance band into 2 circles and wrap it around the top of the knee. Then prepare with your feet touching each other and knees abducted. When pushing the hips up to the peak, pause for a moment. Keep your knees pushed hard outward to push the resistance band.
8. Single-leg Romanian hard pull
Use the resistance band to practice the single-leg Romanian pull. Again, hold one end in place and grip the other end with your hands. Take care to fully extend the hip joint at the apex and push off the resistance exerted by the band. If the body is unstable, the other leg can be toe tapped to assist with balance.
9. Reverse leg raise
Suspend one end of the resistance band overhead and wrap the other end around the ankle. Exercise, synchronized bending knee, hip 2 big joints, the resistance band will be pulled back down. It looks like a reverse leg raise. Thus stimulating the overall strengthening of the hip and leg muscles.
10. Single-leg step-up
Single leg step is a classic introduction to lower body training movements. Compared to hand-held dumbbells, the resistance band can be at the peak, the most intense resistance to the muscle. It gives the muscles a different kind of fresh stimulation!
Post time: Feb-17-2023