Ma 'am, how to use elastic belt? In women's fitness, when it comes to elastic belt, I believe many people don't quite understand its purpose. In fact, elastic belt is an effective small physical training tool, which can help us to exercise our muscles. So, Ms. elastic belt, how do you use it?

How does Ms. elastic belt use 1 1, prone and kneeling, with one leg leaning back?

As can be seen from the name of this action, this is a training action that requires us to keep kneeling. As shown in the figure, when we finish this action, we need to bend our arms on the ground, then bend our legs and kneel on the ground, keeping our kneeling posture supported by four feet.

After making these preparations, put elastic belt on your knees and do this one-legged back lift. Slow down your movements. As soon as we're done, we'll do it with the other leg.

2, standing posture, bending 90 degrees, lifting one leg.

Although the name of this action is a bit long. In fact, you can extract several key words from our names, one is our standing posture, and the other is our one-legged back lift, which are two key elements for us to do this action.

As shown in the picture, when we finish this action, we need to maintain a standing posture of 90 degrees. Then put elastic belt on our knees, find a support point on the upper arm, and then complete this unilateral leg lift.

Similarly, this is also an action that requires us to change our legs, so don't forget to do both legs!

3. Squat and side kick

Next, we will introduce you to a variant of squat. We need to wear a resistance belt when doing squat side kicks. If you don't understand what I said, take a look at the detailed picture demonstration we gave.

First of all, we need to put the resistance band on our knees, then straighten our back and separate our legs shoulder-width, and then finish this squat. After standing up from the squat, we need to do a side kick. Similarly, this is an action that both legs need to complete, so don't forget to change your legs and do it again.

4, sitting posture, leg bending and opening and closing

The last action to share with you is a training action that requires us to sit all the time. As shown in the picture, we need to put elastic belt on our knees first, then keep sitting, bend our legs and put our arms behind our backs to ensure that we can support our bodies.

After the above actions, you can complete a leg-splitting and leg-closing action. When you do this, your feet are always close together and your back is always straight.

How does Ms. elastic belt use 2 1 and elastic belt push-ups?

The first thing you need is definitely elastic belt. Next, we need to do a push-up, but there are many ways. But in this posture, our hands should be shoulder-width, and then we should tighten the shoulder blades on both sides with elastic belt, holding one end of elastic belt in each hand.

Next, press your body down, which is actually similar to doing push-ups. Just wait until your upper arm is parallel to the floor.

After that, it is natural to return to the original position. Even if this action is a round, it needs to be repeated about ten times to be effective. Considering your physical condition, you can also increase the number of times appropriately. You can do more or try to do more.

2, elastic belt side kick squat.

You don't need to get down in this action. Just separate your feet shoulder width or hip width, then tighten our abdominal muscles, let the tension rope step on our feet, and then grab the other two ends of the rope with your hands, so that you can pull up to the shoulder position.

Next, let your knees bend your body just like sitting in a chair, but keep your calves upright, push your body back to the starting position with your heels, and when you stand up again, lift your right leg to your side.

This action is completed, but it needs to be repeated about 12 times. This action needs to be done more than the first action because it is not strong enough.

3. elastic belt paddles in a sitting position.

Sitting rowing is naturally sitting. Sit on the flat floor first, straighten your legs, and put a elastic belt on the soles of your feet, but you need to bypass them. At this point, both hands should grasp one end of the elastic band. Turn your hands forward, then straighten your back and relax your shoulders.

When elastic belt pulls to his sides, his shoulder blades should be tightened, and after a short pause, he can return to the starting position. This action needs to be repeated, about 12 times. The third action can be done as many times as the second action. These two actions don't need to be done as much as possible, but they must be 12 times.