7 resistance band gluteal muscle intensive training

Resistance band is the most widely used functional fitness equipment. It can enhance almost any weight training and raise the simple and easy weight training to a difficult new level.

Especially for women, elastic bands can provide their favorite hip muscle strengthening training, double stimulate the hips and make the hips more cocky.

1、 What is the resistance band?

The resistance band is essentially an elastic band, which can be flat (with or without handle) or circular. The circular design allows you to easily place the strap around your thigh or ankle.

They will increase the external resistance in varying degrees according to the thickness and color (from light to heavy). They can choose different elastic resistance bands according to their own ability.

2、 What are the benefits of resistance band exercise?

The resistance bands look like oversized rubber bands, but they are full of a series of advantages:

It's very convenient to carry them on business, and it's more convenient than training at home.

The increased resistance makes the movement of basic weight more challenging. They are multi-level, so you can choose which level of elasticity to use according to your fitness ability and exercise.

The resistance belt is safe and effective. It can be easily added to the training of self weight. It can train the muscles of any part of the body. Especially for women, the resistance belt is very popular and effective.

The price of resistance band is not expensive.

3、 Introduction to resistance belt gluteal muscle training

#Resistance half squat side step

For the outer thighs and hips

How do you do it?

• Keep your feet as wide as your hips, put your hands on your hips to maintain balance, and put the resistance band above your ankles.
• Bend your knees and push your hips back until you squat.
• Take two steps to the right, then two steps to the left, keep your hips down and keep your hips and leg muscles active throughout the process.
• Repeat for 1 to 3 minutes.

#Resistance band opening and closing squat jump

Sculpt thigh and hip muscles and increase heart rate

How do you do it?

• Stand with your feet hip width apart and place the resistance band above your ankles.
• Jump your feet out and lower them into the squat position until you feel the resistance band tightening the muscles on the outside of your thighs.
• Jump your feet into and return to standing position. Keep your arms centered in front of your chest to maintain balance.
• Complete 12 repetitions.
• Rest and repeat 4 groups.

#Resistance band standing back kick

Carve thigh and hip muscles to improve hip line

How do you do it?

• Keep your feet as wide as your hips and put your hands on your hips to maintain balance. Place the resistance band above your ankle.
• Extend your right foot back with your toes pointing to the ground. Tighten your core and gluteal muscles and lift your legs about 15 cm off the ground.
• Lower your legs, step on the ground with your toes, then lift again and squeeze your hips.
• Make sure to maintain a neutral spine and avoid back bending.
• Complete 12 repetitions. Repeat with another leg.
• Make 4 groups for each leg.

#Resistance band hip bridge hip abduction

Sculpt thigh and hip muscles (lateral thigh, middle gluteal muscle, gluteus minimus, gluteus maximus)

How do you do it?

• Lie on your back with your arms to your sides and your palms down.
• Bend your knees until your feet are flat on the floor, about the same width as your hips.
• Place the resistance band around the thigh above the knee.
• Squeeze your hips and lift them off the ground until your body forms a straight line from your shoulders to your knees. This is the starting position.
• Tighten the core and open the knee as far as possible.
• Slowly return to the starting position.
• Complete 12 repetitions and slowly lower your hips to the ground.
• Rest and repeat 4 groups.

#Resistance band single leg hip Bridge

Strengthen the core, legs and hips

How do you do it?

• Lie on your back with your arms straight on both sides of your body and your palms facing down.
• Bend your knees until your feet are flat on the floor, about the same width as your hips.
• Place the resistance band around the thigh above the knee.
• Lift the left leg and straighten it. Keep a certain angle to align the two thighs. This is the starting position.
• Squeeze your hips and lift them off the ground until your body forms a straight line from your shoulders to your knees.
• Slowly lower your hips close to the floor without touching the ground.
• Repeat 12 times, then repeat with another leg.
• Make 4 groups for each leg.

#Resistance band plate support rear leg lifting

Sculpt the core, shoulder, thigh and hip muscles.

How do you do it?

• Start with a high (Palm) flat support, with palms and toes on the ground.
• Put your arms directly under your shoulders and open your feet shoulder width apart.
• Place the resistance band over the ankle and keep the core tight without collapsing.
• Squeeze the hips, lift the left leg to the highest position, and then slowly lower the left leg to the toe to the floor.
• Squeeze the gluteal muscles, lift the right leg to the highest position, and then slowly lower the right leg to the toe to the floor.
• Repeat alternately, 12 for each leg, 24 in total, 4 groups.

#Resistance band jack plate support

Sculpt the core, shoulders, outer thighs and hips.

How do you do it?

• Start with a high (Palm) flat support, with palms and toes on the ground.
• Put your arms directly under your shoulders and open your feet shoulder width apart.
• Place the resistance band over the ankle and keep the core tight without collapsing.
• Keep the core tight, and force your toes and hips to jump up and open your feet outward until your toes touch the ground.
• Then the toes and hips force to jump up again and return to the flat support position at the same time.
• Notice that your knees bend when you land.
• Do 4 groups with 12 repetitions in each group.

Write at the end: selection of resistance bands

When the resistance coefficient of women's resistance band is not the lowest, the resistance coefficient of women's resistance band shall be selected first, and then the resistance coefficient of women's resistance band shall be the lowest.