Tension band, also known as a tension band, it has a good rebound force, which is conducive to bring, you can use a different friction resistance for the corresponding posture. Often used in warm-up exercises and lashin relaxation training, can also be used as a repair exercise.

Under the condition of no equipment, but also with resistance to pull to produce exercise body muscles, to do a certain fat loss and muscle gain actual effect.

Action 1: Tension band squat

Both feet on one end of the tension band, both feet slightly separated from the same width as the shoulders, both hands hold the other end of the tension band to stand up.

Constrict the abdominal cavity and bend the knee squat to the bottom part of the termination, and then stand up to stand up repeatedly posture.

Note: In the root of the unarmed squat, the application of tension band exercises, equivalent to lifting the friction resistance to the actual operation, the thicker the tension band exercises the better the actual effect.

Squat to the root of the thigh and the road parallel surface, you can stimulate the quadriceps muscle on the outside of the sexual thigh root. Squat to the root of the thigh is less than the knee area, can stimulate the sex to the back of the thigh hamstrings. If the feet stand more than shoulder-width apart, it can stimulate the muscles of the lower back.

Action 2: Tension belt sitting rowing

Bend the knee to stand, the tension belt end buckle in the bottom of the two feet, two hands to hold the other end of the tension belt.

The body leans back slightly, and at the same time shrink the abdominal cavity, with strong backward drive tension band, until the back tightened when terminated, and then slowly relax the elastic band in place repeated posture.

Note: This type of approach is equivalent to doing equipment sitting rowing, the smaller the strength of the two legs bent knee, the greater the matching friction resistance, the better the actual effect of stimulation.

The tension band will be driven towards the breast orientation, can exercise the lower deltoid. If you choose the wide distance way of actual operation, but also can exercise to the large round muscle, deltoid posterior bundle, small round muscle and other small muscle groups of the upper back.

The tension band to the abdominal orientation driven, you can exercise to the back muscles, if the body and then back again, can also stimulate the sexual erector spinae.

Action 3: Tension belt push-ups

The tension band around the back, and with two hands buckle up, two hands propped up on the ground, the two legs back extended feet propped up on the ground.

Adjust the body posture, abdominal contraction, flexed arm stretching pressure to a low position, and then straighten the arm back up to repeat the position.

Note: The application of tension bands to do sit-ups, equivalent to in lifting weight training, can further improve the actual effect of muscle, arm and shoulder stimulation.

The basic slightly wider than shoulder width interval can be a large amount of stimulation of the middle of the sexual muscles. If the interval between the two hands is released to 1.5 times, it can stimulate both sides of the sexual muscles, and also exercise the front bundle of the shoulders. If you reduce the interval between the two hands to the shortest route, you can stimulate the inner side of the pectoralis major muscle, and at the same time can also exercise to the triceps.

Action 4: Tension belt upright rowing

Both feet on the tension belt, both hands hold both sides of the tension belt, both arms of course straight, from the low end up to the tension belt.

Until the two sides of the arms slightly above the shoulders when terminated, and then send down the resistance tension band in place to repeat the posture.

Note: This type of way is equivalent to doing an upright row in a very short dumbbell, key for the deltoid mid-bundle.

Both hands grip distance as much as possible to release some, using the shoulders to push the elbows up, if the shoulder discomfort, you can ensure that the parallel surface perspective on.

Action 5: Tension band curls

Of course the body stands up, both feet on the tension belt, both hands reverse grip tension belt.

Pull the tension band to the upper arm and arm close to meet when the end, and then slowly sent back down to repeat the position.

Note: This type of way is equivalent to doing barbell curl posture, the key for the biceps and upper arm flexors.

Both arms must be close to the human torso, the human body before and after the left and right swaying strength is not suitable for too large, in the top must be slightly interrupted, down the full process rate to slow.

Action 6: Tension band leg lifts

Feet buckle tension belt, hands hold both ends of the tension belt, lying flat on the ground, legs naturally straight.

Tighten the abdomen, pull upward pulling the tension belt until the legs up to a high position to stop, and then lower the legs to repeat the action.

Note: The application of tension bands to do leg lifting posture, you can make the legs straight, reduce the strength of the curved knee, can be a good way to pull the hamstrings.

At the same time can also ensure that the posture strength in time, the top part can effectively stimulate the sexual lower abdominal muscles, if the pelvis up, it can stimulate all the abdominal muscles.