Foto: BB.LV
In the pursuit of an ideal figure, women often focus on training the muscles of the legs, glutes, and abdominal muscles, forgetting about the shoulder girdle and back muscles. Weakness in these muscles makes the upper body less attractive: flabby arms, rounded shoulders, a hunched back, and skin folds in the underarm area. To form the armpits, it is necessary to strengthen the chest, back, and shoulder muscles, as well as reduce overall body fat to make the muscle definition visible. Resistance band exercises are an excellent solution for these goals. Workouts with bands have the following advantages: - The band activates not only the large target muscles but also the small stabilizers and core muscles. As a result, the exercise becomes more comprehensive, and the more muscles involved, the more energy we expend. - Using a band, unlike, for example, dumbbells, requires the muscles to work continuously without relaxing due to the need to stretch it. Continuous muscle tension also expends more energy. - The load on the target muscle is maximal at the end phase of the amplitude (as if the weight of the dumbbell increased during its lift), which allows for the activation of more muscle fibers and, consequently, more effective muscle training. - Compactness and accessibility. You can work out with a band anywhere, it doesn’t require much space, and you can take it with you on vacation or business trips. Hip Hinge Starting position: standing, feet hip-width apart, right foot on the ball of the foot at the heel level of the left foot (80% of body weight on the left leg); stretch the band with the backs of your hands while engaging your back, not your wrists; shoulders down, stomach slightly pulled in. Exhale as you lean your torso forward while raising your arms and turning to the left. Continue to stretch the band. Keep your back straight and shoulders down. Inhale to return to the starting position. Do 10-15 repetitions on each side. Single-Leg Bent-Over Row Starting position: standing on the right leg, left leg extended back, and torso bent approximately parallel to the floor. The band is held by the right foot and left hand. Do not rotate the pelvis; keep the hip bones level above the floor. Exhale as you perform the row with your left hand, bringing the shoulder blade towards the spine and directing the elbow upwards. Try to feel the back muscles engaging. Inhale to lower your hand. 15-20 repetitions on each side. “Archer” Starting position: standing, feet hip-width apart, stomach slightly pulled in, shoulders down, gaze forward, holding the band with an outside grip. Exhale as you step back with your left foot, lowering to a 90-degree angle in the knees while simultaneously performing a row with the left hand, keeping the right hand strictly in front of you. Do not rotate your torso; keep your back straight and shoulders down. Inhale to return to the starting position and repeat on the other side. Perform 10-15 repetitions on each side. Side Bend Starting position: standing, feet hip-width apart, pelvis tucked, stomach pulled in, shoulders and shoulder blades down, gaze forward, holding the band with the backs of your hands. Stretch it by engaging your back muscles. Exhale while keeping your spine straight, lean to the right, raising your arms with the band above your head. Keep your shoulders down. Inhale to return to the starting position. Perform 10-15 repetitions on each side. Bear Crawl Starting position: on hands and knees, hands under shoulders, knees under hips; natural curve in the lower back, stomach slightly pulled in. The band is secured around the wrists. Exhale as you lift your knees off the floor (not high, 7-10 cm). Push off the floor with your hands, not “hanging” on your shoulders. Take a step with the opposite hand and foot, additionally stretching the band with your hand. Keep your shoulders in place. “Walk” forward and backward this way (about 30 steps per set), keeping your torso stable. Plank with Arm Extension Starting position: classic plank, band around the wrists. Tuck your pelvis, engage your stomach, reach forward with the crown of your head and backward with your heels, trying to stretch as much as possible. Exhale as you extend your arm to the side, stretching the band without leaning to the opposite side. Perform up to 10 repetitions on each side.
