Good butt training friend "occlusion bands" must know 4 major knowledge before starting!

Previously, the new crown pneumonia COVID-19 was raging, and the global cases continued to rise. The government appealed to try not to go to crowded places. Many people are working from home and dare not go out to exercise! A treadmill is expensive, or there is no extra space in your home for fitness equipment. What if at this time, the cockroaches that I had worked so hard to practice before just disappeared like this? At this time, the "occlusion bands" is small in size and affordable, and it has become a good helper for home training.

4 things to know before using a occlusion bands

1. What is the difference between the occlusion bands and the elastic band?

There are many types of elastic bands , the common ones are: there are non-slip handles at both ends of the rope; the flat strips are rolled up like a paper strip and can be stored, and the ring-shaped occlusion bands is also a kind of elastic band!

WH: The occlusion bands is composed of high-density elastic fabric, which is relatively tight and has a large width. The inside is usually sewn with a non-slip tape, which can be tightly looped around the thigh and will not fall off easily, because it often cooperates with the hip action Doing training, the buttocks circle is also known as the butt-saving circle.

2. Is there a size and resistance for the occlusion bands?

WH: Different from the elastic band, the occlusion bands can choose different widths according to your body shape; with the occlusion bands, through the coordination of different resistances, even if there is no training equipment at home, you can get rid of the overweight and space-occupying dumbbells. Work out anytime at home, take it with you when you travel, and create a portable gym.

3. The occlusion bands can help reduce sports injuries

If you haven't used the gluteal muscles for a long time or beginners, you can't really grasp how to use the gluteal muscles to exert force. The resistance of the buttocks circle helps to find the correct force position and reduce the problem of compensation in other parts.

WH: The most common exercises for hip training are squats and hip pushes. Many people find that their bodies have not become stronger after exercising for a while, but instead have backache and knee pain problems. The reason may be caused by the force and incorrect posture. Therefore, the resistance of the occlusion bands can help you feel the position of the real force. Beginners can also practice from here to avoid sports injuries.

4. What should I do if I bought a occlusion bands and can't use it?

WH: The occlusion bands is very versatile, mainly designed to train the muscles of the lower body, and can also be used as a warm-up tool. Below we will introduce the exercise menu suitable for using the occlusion bands!

Fitness enthusiast's occlusion bands training menu

1. @changcc72 Hip circle buttocks and legs class schedule

Since the contact with fitness is more confident and the mind is stronger, fitness coach Christine shares a sports menu that can be completed with limited training equipment and only a little weight. If you are a novice, you can omit the weight-bearing part, and you can feel the flesh and blood of the buttocks when you follow it!

Menu content

*First group

• Hip circle squat (more points at the bottom) 12/down
• Sit up straight and hip circle abduction 15/down
• Forward leaning hip circle abduction 15/down
• "Recommended Number of Groups" 2 movements are repeated for 3 to 4 groups in turn.

*Second Group

• Lunge walk back and forth 15/step
• Hip circle squats and jumps 15/down
• "Recommended Number of Groups" 2 movements are repeated for 3 to 4 groups in turn.

*The third group

• Standing kick 15/down
• "Recommended Number of Groups" do 3 to 4 groups.

2. @leannethephysio Hip circle home training

Leanne, a physical therapist, prefers to be less likely to get hurt while exercising. She loves sports, even if she goes on a trip, she will bring a occlusion bands together! Super simple as long as you do 10 reps of each movement, you can also build your own gym in a restaurant.

Menu content

• Bridge + Outreach
• Frog Leg Bridge
• beast walk
• donkey kick
• "Recommended Number of Groups" 10 repetitions of each action above, repeat 3 to 4 groups.

3. @herbafitemily hip circle hip menu

Emily, a sports coach who has guided more than 100 students, often shares the concept of diet, and is also a personal weight management coach. Whether it is gastrointestinal digestion or menstrual problems, you can find good answers on her IG on Emily. She almost always wears the occlusion bands on her body, which is a good auxiliary tool for her self-training.

Menu content

• Standing hip abduction
• Kettlebell + Squat
• Kettlebell + Squat Side Shift
• Kettlebell + Lunge Knee Raise
• "Recommended Number of Groups" 3 to 4 times for each movement, repeat 3 to 4 times.

In addition to being unsightly, flat buttocks can also cause lower cross syndrome, affect blood circulation, etc. To keep the butt round and straight, it is absolutely necessary to sit less and move more. Take out your buttocks now. Let's train together!