The arms are, possibly, one of the parts of the body that most betrays the passing of the years or the lack of shape. If you don’t want to hide them, and would like to be able to say ‘ look what more toned arms I have’ , put this into practice arm exercise routine with elastic bands to tone muscles at home. You will see the results!
What are elastic bands and why include them in your training routines
The elastic bands are strips of elastic and resistant latex. The goal of arm exercises with elastic bands is to strengthen the muscles and / or prevent and recover the muscles after an injury.
This is achieved since the movement of the exercise when having the band, has to fight against the resistance it imposes, so that a simple movement becomes a more complex and demanding action for the muscle.
Benefits of Elastic Band Exercises
The greatest benefit of including elastic bands in your arm exercise routines is that the number of exercise variations you can plan is almost infinite, without the need for more complex movements or routines. And without losing effectiveness in training.
Thanks to its elasticity, as the band is stretched, resistance increases, and therefore, the involvement of the muscle in its correct execution . Also, elastic bands take up hardly any space, and are very inexpensive .
Precautions when using elastic bands
That they are highly beneficial does not imply that they have no drawbacks. The greatest of all, that you have to learn to use them to obtain the best performance without putting your health at risk . And is that misuse can lead to a long and painful injury.
Added to this is the fact that they are not unbreakable and can be cut. Getting caught in an extension can hurt you or the people around you.
Exercise routine for arms with elastic bands
The objective of this exercise table for arms with elastic bands is to improve the flexibility, coordination and balance of the body through the work of flexibility. To maximize the results that can be obtained with the bands, you can also introduce bodybuilding work with weights.
The exercise plan is designed so that you train and tone all the muscles of the arm throughout the week, varying between them. It is important to note that this time we are not going to mention TRX exercises, but work routines to use only loose elastic bands.
Seated rubber band rowing exercise
For this exercise, you must secure the band in a high place and sit down, holding the handles of the rubber band in front of your head. Extend your arms and make your palms point to each other. Bring the handles back towards your abdomen, and when you reach the top, hold the pose for a few seconds before slowly returning to the starting position. Make sure your back is firm at all times if you don’t want to injure yourself.
Here we propose a sitting option, but you can also do it standing up , placing the bands on the floor and pulling from below. With these two options you can vary the routine perfectly.
Bicep Curls with Elastic Bands
For this exercise you must secure the elastic band under the foot and hold the handles with your hands in front of the thighs . With your arms extended and your palms pointing upward, bend your elbows to bring the rubber towards your shoulders. Again, hold the pose for a bit before returning to the starting point.
Triceps Extensions with Elastic Bands
For the triceps we are going to do some extensions for which we must secure the elastic band behind you and hold the ends firmly behind the head. At all times the palms should point towards each other and have the elbows bent 90 degrees and the upper part in a straight position. The exercise consists of fully extending the arms, and returning to the initial position.
Triceps Extensions
This exercise is similar to the previous one, only here instead of forcing the arm back, we keep it in the front.
Wrist Curls with Elastic Bands
You also have to work your wrists, for which we propose this simple exercise that you can do sitting down. On a seat, step on the band and hold the end with your hand above the knee, palm down. Rest your elbow on your thigh and bend your wrist with your arm completely still.
Deltoid flight
When you want to tone your arms, you can’t forget about your shoulders . In this exercise the focus is on them.
To do this exercise, step on the band with both feet and grab the handles one with each hand. Standing, with your legs together and your arms stretched down, you open these sideways until they are parallel with the ground. Stay like this for a few seconds before lowering your arms. Very simple and effective!
To gain muscle tone in an obvious way, practice this circuit of 6 exercises about 2-3 days a week (interspersed) three times as a series . In a few weeks you will notice that your arms gain tone. Remember that it is important to combine these exercises with some cardio and a healthy diet.
