How to use the elastic ring to achieve the desired effect?

What brand of squat rack is good? May I ask how to buy a rack for elastic band pull-ups? What can I buy for bench press at home? May I ask how to do deadlifts at home to avoid making noise downstairs? 

But today we are not talking about how to build a home gym and solve the problem of equipment purchase. After all, not everyone needs to turn their home into a gym. In order to ensure the amount of exercise, in addition to turning the home into a gym, we also have many simple props that can be used at home, and its power is not inferior to large equipment.

Introduction of elastic ring

In our summary of the action of the elastic ring today, the elastic ring used is mainly the following one. It has multiple resistance options. In each action, we will recommend resistance to you according to the specific action, but each person's body quality is different and cannot be discussed in one article. Everyone must choose and use them according to their actual situation.

The elastic ring has a certain service life. When the elastic ring is loose and has no elasticity, please replace it. It is generally recommended to replace it every 2-3 months. There seem to be thousands of magical movements on the Internet about the use of elastic rings. Is it really necessary to memorize so many uses? Are these actions really helping you? In today's article, I will share with you the 7 most practical elastic ring movements in my opinion.

Elastic ring lift

Recommended elastic ring: Girls recommend using pink and red alternately. Boys suggest using red and blue alternately.

This move is the most efficient and quickest to activate most of the shoulder stabilizers. When doing the movement, please pay attention to the palms facing each other, spread the elastic band outwards with your shoulders, and keep the stretched state and lift it upwards. When friends with limited shoulder external rotators do this action, the joints snap when they are lifted up, and the forearm rotates unconsciously when they are lifted up.

When Chinese women squat, they often have the problem of knee buckle. There are also some trainers who actually have a very standard posture when doing freehand squats, but when the weight is put on, the knee will buckle inward. The reason is not only that the weight is too large and the weight needs to be reduced, but also the hip abduction ability.

Since the resistance ring extension is always putting inward pressure on your thighs, you're forced to use your gluteus medius to spread your thighs out to standardize the squat.

Recommended elastic ring: blue and black resistance rings are recommended for girls, and black and green resistance ring are recommended for boys.

Important note: Do not tie the elastic loop to the knee, but to the thigh above the knee!