Using an elastic band to train the whole body and strengthen the muscles, the details and sets have been arranged, so you can do it in moderation.
Resistance band lower limb stability training
Increase unilateral lower limb control while stimulating the medial head of the quadriceps.
Fix the tension band on your right side, place a balance cushion in front of you, adopt a lunge stance with the left leg in front, keep the torso relatively upright and the body weight on the middle vertical line of the front thigh. The midline of the torso for the plane of forward or upward movement, ensuring that the ankle, knee and hip remain in a neutral position throughout the process. This can be repeated six times for three sets.
Resistance band hip raises
Place a resistance band around both ankles, bend the knees and hips in a lying position, pull the band to the anterior hip area, and do a simple hip-up exercise. When you get up, your thighs and calves will be close to ninety degrees, and you can repeat ten times for three sets.
Resistance band back stirrups
Increase gluteus maximus control. The resistance band will be fixed to the height of the small abdomen, the front foot on the resistance band to do hip force backward planking action, to feel the participation of the hip, the whole process to ensure that the hip, knee, ankle in a plane, do when the core tightened to avoid the pelvis forward lumbar compensation. Can be repeated ten times three groups.
Resistance band crab walk
Increase hip abductor muscle group control and reduce internal knee buckling.
Place a resistance band around the hips, wrap a figure eight around the front at the ankles, and move laterally, making sure to adjust the angle of hip flexion and the plumb line of body weight between the two ankles. When moving laterally, the hip joint drives the knee and ankle and the outside of the hip to participate in the force. You can try 20 steps and two round trips.
Resistance band medial quadriceps head
End angle knee control exercise to activate the medial head of the quadriceps. The resistance band is held at popliteal height for end-angle knee extension control and contraction of the medial quadriceps head. This can be repeated ten times for three sets.
Post time: Apr-14-2023