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Resistance Band Beginner Guide

Resistance Band / Exercise #1

Starting position: Step back into a lunge position with your rear leg towards the point of fixation, arms should bent at the elbow, lean slightly forward, support is on the front leg (keep most of your bodyweight on the front foot).

Goal: Activation of triceps and elbows joints, increase arm muscle endurance.

Performing the exercise: Extend your arm away from yourself. Control the stability of the elbow joints

Resistance Band / Exercise #2

Starting position: Step back into a lunge position with your rear leg towards the point of fixation, lean forward slightly, arms in front of you bent at the elbows, low shoulders, keep the core tight.

Goal: Activation and dynamic stretching of the shoulder girdle. 

Performing the exercise: Bring your hands together in front of you at the average tempo, then bring them back to the starting position. Inhale when arms move to the sides, exhale when bringing them back together.

Resistance Band / Exercise #3

Starting position: Step back into a lunge position with your rear leg towards the point of fixation, lean forward slightly, arms in front of you bent at the elbows, shoulder blades should be in a neutral position, low shoulders, core tight.

Goal: Activation and development of the scapula and the deltoids. 

Performing the exercise: As you exhale, extend the arm in front of you to an angle of 120 degrees, while inhaling, slowly lower. Do not lift the shoulders, brace your pelvis (make sure it does not move).

Resistance Band / Exercise #4

Starting position: Start with your side facing the point of fixation of the rubber band, move your torso forward, hips back.

Goal: Activation and development of the deltoid and trapezius muscles.

Performing the exercise: Smooth movement along the arc just above shoulder level. Breathe in while moving up. Imagine that you’re pouring water from a bottle. Avoid acceleration at the end of the lift.

Resistance Band / Exercise #5

Starting position: Facing towards the location of fixation, lean slightly forward, arms at your sides, elbows straight.

Goal: To increase the mobility of the shoulder blades and the activation of it’s muscles: deltoid, trapezoid, rhomboid.

Performing the exercise: During the exhale, perform a semicircle with your arms, on the inhale return to the starting position, the movement is smooth. Your shoulders are static, avoid moving your head forward while raising your arms.

Resistance Band / Exercise #6

Starting position: Facing towards the location of fixation, one arm below and the other above, elbows soft and straight.

Goal: To increase the mobility of the shoulder joints, development the muscles of the upper back, shoulders and shoulder blade (scapula) area.

Performing the exercise: When rotating your arms back, inhale. Keep your hips stable. Gradually increase the amplitude of the movement, avoid sharp movements.

Resistance Band / Exercise #7

Starting position: Facing towards the location of fixation, shoulders lowered, the angle at the elbow joint should be about 90 degrees, the tension of the rubber is low.

Goal: To increase the mobility and external rotation of the shoulder joints, development the muscles of the upper back, shoulders and shoulder blade (scapula) area. It is necessary to include this warm-up before the SNATCH SESSIONS. 

Performing the exercise: Rotate the shoulder outside, choose a comfortable tension of the rubber band for this technical movement. Avoid sudden movements, control your breathing.

Resistance Band / Exercise #8

Starting position: Facing towards the location of fixation, lean slightly, arms lower in front of you, elbows straight.

Goal: Opening the chest, working out the muscles / rotators of the shoulder, improving posture.

Performing the exercise: Exhale and lift your arms til the band will be at your shoulder level with a slight squeeze of the shoulder blades. The movement is smooth, without acceleration. The neck is a natural continuation of the back. Keep your back straight, when lowering your arms stand straight.

Resistance Band / Exercise #9

Starting position: Your back should be towards the location of fixation, feet slightly wider than your shoulders, knees and elbows bent.

Goal: Activation and development of the core muscles.

Performing the exercise: Arms move along the arc from one thigh to another and back. The back is neutral, without overarching of the lower back, the pelvis is static. Exhale when moving down.

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