Some exercises that can be done at home with tape can be squatting, rowing and flexing, for example. Suspended training with tape is a type of physical exercise that is performed with the weight of the body and that allows you to exercise all the muscles and joints at the same time, helping to lose weight, tone, reduce sagging and even lose cellulite.
To do the exercises you need tapes, which are easy to carry and, therefore, allow you to do the training at home, in the garden, on the street or at the gym, and can be used in individual training or in group classes with the physical educator . This equipment is produced by several brands such as Bioshape, Stronger, Torian or TRX, for example, and can be purchased at sporting goods stores, gyms or on the internet.
Training at home
Academic training
Workout on the street
Benefits of suspension training
Suspended training is a type of functional training and has several benefits such as:
- Exercise all the muscles of the body at the same time;
- Develop strength, because it causes constant contraction of the muscles;
- Gain balance, flexibility and coordination, as it increases the stability of the joints;
- Improve posture, since the core works;
- Help to lose weight, because it increases the metabolism;
- Decreases cellulite, especially in the legs, because there is loss of localized fat mass.
In order for the results with suspension tape to be more effective, aerobic exercises such as running must be associated, which are good for increasing the daily caloric expenditure and decreasing the accumulated fat in the body, and weight training exercises, which are essential to cause growth muscular. Also read: Functional gymnastics.
Price of suspended training tape
The suspended training tape costs on average between 100 reais and 500 reais and generally, the equipment to do the suspension training contains 1 training tape, 1 carabiner and 1 anchor for door, tree or pole.
Using the Ribbon for Suspended Training
To use the equipment correctly, you must:
- Place the carabiner or anchor on a part of the tape and check that it is closed tightly;
- Attach the carabiner or anchor to the place where you want to fix it, such as a tree or pole or door. In the case of using the door anchor, you must first close the door and lock it so as not to hurt yourself in the case of opening;
- Adjust the size of the tapes to the size of the person and the exercise you want to do.
1. Place the carabiner
2. Attach the carabiner
3. Adjust the tapes
However, before using the equipment for this type of training, it is essential to read the instructions, as the method of use may vary depending on the equipment brand.
Exercises with suspended training tape
Some exercises with suspension training tape include:
Exercise 1 - Rowing
To perform the inverted stroke, you must:
Position 1
Position 2
- Position your body in front of the straps and lean back with your arms extended and keeping your back straight. Foot support varies with the inclination of the body, and can only be supported on the heels.
- Pull your body weight forward with your arms, squeezing your shoulder blades tightly and not moving your legs.
To make exercise difficult, you must walk forward, because the greater the inclination of the body, the greater the difficulty of the exercise.
What you exercise: This exercise helps you work on your lower back, back and biceps.
Exercise 2- Squat
Using the suspension straps is a great way to perform the squat properly. Thus, you should:
- Grab the suspension straps;
- Throwing your hips down as if you were going to sit on a chair;
- Go up until your legs are almost extended.
In addition, when you have mastered the squat technique, you can do the squat with just one leg, and you should:
- Place one foot on the floor and the other fixed on the handle of the tape, bending the knee;
- Squat to slightly below 90 degrees.
What you exercise: The squat allows you to work your legs, abdomen and butt. Learn about other exercises to keep your butt firm: 6 squat exercises for glutes.
Exercise 3 - Flexion
To perform this exercise, you must:
- Grasp the handles with your hands and extend your legs, leaning on the balls of your feet. The closer the legs are, the more difficult the exercise becomes. You should keep your body straight and your abdomen contracted.
- Lower the trunk to the floor and raise your arms, keeping them extended.
In addition, you can do the flexion by choosing another technique:
- Support your feet on the handles and hands on the floor, shoulder width apart;
- Flex your arms, lowering your torso and touching your chest on the floor.
- Extend your arms, pushing your body weight upwards.
What you do: The board helps you work your back, abdomen and buttocks.
Exercise 4 - Abdominal with leg flexion
To do this exercise you must position yourself in flexion, as described in the previous exercise and to perform it you must:
- Shrink your knees towards your chest and up the steps and keeping your abs contracted;
- Extend your legs completely, staying in a flexed position.
What you exercise: Contributes to the development of the shoulders, chest and triceps.
In addition to exercising with suspension straps, it is important to maintain a healthy diet and to take special care before and after training. See more at: Healthy eating for physical activity.
If you liked this article see also: Crossfit exercises to do at home and lose weight.
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