FULL BODY TRAINING WITH ELASTIC BANDS

Resistance bands are one of the most useful items for training performance in any sport. In addition to being light, practical and simple to transport, they can be used for numerous exercises, from speed and agility, impulse, plyometrics, flexibility exercises, general conditioning to pre-rehabilitation, rehabilitation and resistance.

Discover the 5 ways Sofia Barros uses resistance bands in her workout:

1. Bent-over row (3 sets, 12 reps)

Start by placing the resistance band under your feet, bending forward slightly and holding it just below your knees. Squeeze your shoulder blades together and lift the resistance band towards your upper ribs. Lower the resistance band and repeat

This exercise strengthens the muscles in your upper back, located around and between your shoulder blades.

2. Bicep curl (3 sets, 12 reps)

Start with both feet on the resistance band, palms facing up. Slowly raise your hands to your shoulders, squeezing your biceps and keeping your elbows locked. Then slowly lower your arms to the starting position and repeat.

This exercise uses the resistance of the resistance band to make your biceps contract, allowing you to tone and strengthen your arms without using weights.

3. Thruster (3 sets, 12 reps)

Stand with both feet on top of the band, shoulder-width apart, and hold the resistance band close to your shoulders with your palms facing inwards and your elbows down. Then, squat down and lower your hands, keeping them close to your shoulders. Repeat the movement.

Thrusters help improve coordination, muscular endurance and balance. They also help strengthen both the upper and lower body.

4. Deadlift (3 sets, 12 reps)

As with the indoor exercises, start by placing the resistance band under your feet. Place your feet shoulder-width apart, tighten your abs and keep your chest up. Bend your knees slightly with your hips back. This is the starting position. Then, contract your glutes, driving them forward. Pause briefly, return to the starting position and repeat.

This is an excellent exercise for anyone who wants to gain more strength and learn the correct form for performing the deadlift. It is also ideal for athletes who are recovering from an injury.

5. Push-ups (3 sets, 12 reps)

Place the resistance band around your back and hold it with your hands placed on the floor at shoulder-width apart. Get into a plank position and squeeze your abs, glutes and quads to maintain this solid position. Lower yourself down by bending your elbows and stop when your arms are at least 90 degrees. Return to the starting position and repeat.

This is a safe and effective exercise that helps strengthen your upper body and abs.

These exercises can be done wherever you want, all you need is a resistance band!

Happy training!

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