Exercise #1 Deadlift

Muscles worked: trapezius, latissimus dorsi, rhomboids, lumbar muscles.

Lay the loop on the floor and stand on it with both feet, feet shoulder width apart or a little less, feet should be parallel. Bend your knees and, arms fully extended, grasp the edges of the loop. Keep your torso at a 45 degree angle. Gently, without jerking while exhaling, straighten your knees and torso. Then, inhaling, take the starting position.

Do the exercise correctly: keep your back straight; do not lift your heels off the floor; try to bring your shoulder blades together.

Number of repetitions: 4-5 sets of 5-10 repetitions. Recommended initial charge: for men, purple or green, for women, yellow or red.

Exercise number 2 Bends forward with straight legs

Muscles worked: vertebral extensors, lower back, hamstrings and glutes.

Stand on one end of the rubber loop and place the other behind your neck. Keeping your feet shoulder width apart, bend your knees slightly. Bend your torso at the waist and keep it parallel to the floor. For more comfort, you can grab the rubber loop with your hands. As you exhale, gently with your back straight, straighten your torso into an upright position. On an inhale, we lower ourselves to the starting position.

Try not to round your back, strain your lower back. Look to the future.

Number of repetitions: 3 – 5 runs of 8 – 15 repetitions.

Recommended initial load: for men: purple or green rubber training loop, for women: yellow or red.

Exercise number 3 Pulling the lasso with one hand on a slope

Muscles worked: Latissimus dorsi, lower and middle trapezius.

Step forward with your left foot and step on the edges of the elastic. Bend over to a 45 degree angle and bend your knees, place your left hand on your left leg and grab the center of the curl with your right. Slightly bend your lower back and pull the curl towards your buttocks, gently bring your arm back to its original position. After the end of the approach, change hands.

Try to pull the curl with your back muscles, not your arms. Fully extend your arm (to its full length). Pull towards the buttocks, not the chest. The movement of the elbow should be alongside the body.

Number of repetitions: 4-5 sets of 8-15 repetitions.

Recommended initial charge: for men, red or purple, for women, yellow or red.

Exercise number 4 Standing steps

Muscles worked: Trapezius back

It is necessary to step in the center of the rubber loop to practice, keep your feet shoulder width apart. Grasp the edges of the elastic with your hands, bring your shoulder blades together and straighten up completely. Lower your shoulders as low as possible. As you inhale raise your shoulders as high as possible, at the end point hold for 1-2 seconds. As you exhale, return to the starting position.

Do not bend your elbows, do not lean forward or backward. Try to keep your back straight.

Number of repetitions: 4-5 sets of 12-20 repetitions.

Recommended initial charge: for men, purple or green, for women, yellow or red.

Exercise number 5 Pull down with outstretched arms

Muscles worked: Latissimus dorsi.

Fix the rubber band about 30 cm above your head, hold the edge of the rubber band with your right hands. Legs apart. While inhaling with your arms extended, pull the loop down until it touches the front of your thigh. As you exhale, slowly return to the starting position. This exercise can be performed with a slight tilt of the body forward.

When performing an exercise with a rubber band, the arms should be straight with the elbows pointing to the sides.

Number of repetitions: 4-5 sets of 15-20 repetitions.

Recommended initial charge: for men, red or purple, for women, yellow or red.

Exercise number 6 Pull on the stomach while sitting

Muscles worked: rhomboids and latissimus dorsi.

Sit on the floor, straighten your legs (you can slightly bend your knees). Grasp the loop by the edges and lay the center over your feet. Pull the loop towards your stomach, keeping your elbows as close to your body as possible. At the end point, hold for 1-2 seconds, then slowly return to the starting position.

During the exercise, do not round or bend your back. Try to flatten your shoulder blades.

Number of repetitions: 4-5 sets of 12-15 repetitions.

Recommended initial load: for men – purple or green, for women – yellow or red.