Complete illustration of elastic band legs training method

Among exercise equipment, elastic bands are a good equipment. I believe many people still know it very well, and elastic bands are also useful. At the same time, there are many movements and elastic bands, but many people don’t know the leg training methods of elastic bands. So, what are the leg training methods of elastic bands? Let’s take a look together.

1. Pilates rowing

Sit on a yoga mat and wrap the elastic band around your ankles a few times, until the length in its relaxed state is exactly the same as the length of your hands and your ankles. Then it’s like striking Like a boat, pull the ropes alternately backwards. During the whole process, the abdomen and arms must be exerted, and the hips and the other foot should be used as body support.

2. Flying intersected

2. Stand with one foot to cross the elastic band, remember to cross the ankles, so that it is easier to use force. Raise your hands upwards, just like a seagull flapping its wings.

3. Superman Flying

The elastic band bypasses the ankles raised in the air, and then continuously swings the fists forward and upwards, pay attention to maintaining balance!

4.VA-VA-VOOM Squat

　　Fix the elastic band with your feet, and then start doing the squat movements. Raise your hands forward and squat down with your hips. Pay attention to the strength of your hips!

　　5. Static leg lift

　　Use the elastic band to cover the middle of your feet, pass through the arch, step on it, and then start doing leg lifting. The knees should be raised to be flush with the navel, and stay at the highest point for half a second, then relax. Do each leg 10 times, then change sides, this is a group.

6. Leg-splitting

　　Set the elastic band above the ankle, and jump directly upward in a running position. At the same time, the feet are spread forward and backward with force, while the upper body is stretched naturally, pay attention to maintaining balance. Jump forward and backward 5 times with the right foot, then jump forward and backward 5 times with the left foot.

7. Tablet lift knee

　　The elastic band covers the arch of the left foot and the ankle of the right foot, open your feet slightly, lie on the yoga mat in a plank position, and start lunging. Do 1 on each leg 0 times.

　　8. Lie on your back and raise your legs

　　The elastic band covers your feet and ankles, lie naturally on the yoga mat, place your wrists under your hips for support, use abdominal strength to keep your legs from falling to the ground, and then do up and down opening and closing movements, 10 times per leg.

　　9. Standing hip abduction

　　The elastic band covers your feet and ankles, put your hands on your hips, stand firmly on one foot to maintain balance, and then lift the other foot to the outside. If you can't maintain balance, you can Stand with one hand on the wall, face the wall, and then start doing the movements. Do 10 times on each side~

　　10. Static knee lifting

　　The elastic band covers the middle of your feet, passes through the arch of your feet, and place your palms under your hips to help exert force. Do 10 times on each leg.

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