Exercises with gums to strengthen the body

The exercises with "Gums" are equivalent to those of weights. They serve to strengthen the body as a whole, with special emphasis on the legs.

 

Our collaborator Victory Endurance, through Rodrigo Varela tells us in this article how to use the rubber bands to strengthen the legs

The "gums" are made of latex, with a diameter or thickness of 1'5 cms and are bought in orthopedic stores or products for doctors. It takes about three meters in length. Once you have the rubber bands, you should make a loop on each end, like a rope hanged, to serve as a handle and to put your feet. 

There are currently elastic rubber bands that are used for the same purpose with different hand or foot grips. This is the case of the GuN-eX, with which the photos that you can see below have been made.

In the following table of tires I indicate the number of repetitions (or complete movement) and on some occasion the determined number of repetitions that you must do.

You must put enough resistance to strengthen the muscle. It should not be too much, and that does not allow you to correctly perform the exercise or the total number of repetitions that I indicate.

Execution position: In a vertical position, keep the feet apart at a distance greater than the width of the shoulders. Keep your back straight, and your head and neck firm. When lying on your back, your back should always be in contact with the ground, it should not arch.

Do not make sudden movements or turn while you elevate. In the half-squat exercise it is very important and fundamental to keep the back straight and not leaning forward, otherwise it can be dangerous for the back. Great care.

RUBBER TABLE I

Half Squat. Step on the tires, with the legs open. Be part of crouched. In this position the rubber is placed on the neck. Keeping the back firm and straight. He climbs slowly, once standing the exercise begins flexing the legs about 45º and climbing quickly. You start with 10 repetitions. Each week the number of repetitions is uploaded in 2.

Quadriceps. Standing with your back straight, you hold the rubber band with your hands, your arms bent and close to your chest. Little rubber is left, less than a meter, we bend one leg up to the chest and the rubber is placed under the foot. In this position, the leg is stretched hard to the ground, until it touches it and the leg is quickly flexed again. You start with 10 repetitions with each leg, and increase 2 each week.

Adductors and abductors. Standing, tie the rubber to one ankle and step on the rubber with the other foot. Do not leave more than 40 cms from the foot to the ankle. Hands at the hip and open the leg as much as possible. Quickly return to the starting position. 10 repeats with each leg and increase 2 each week.

Quadriceps Lying on your back. The rubber is tied to both ankles and fastened to a column or other fixed object, at a height of about 25 cm. There has to be a lot of tension in the rubber. They take both ankles at the same time to the chest and recover quickly. Two sets of 10 repeats, and increase 2 repet. weekly.

Femoral biceps. Lying on your stomach. The rubber is tied to both ankles and fastened to a column or other fixed object, at a height of about 25 cm. There has to be a lot of tension in the rubber. They take both ankles at once to the buttocks and recover quickly. Two sets of 10 repeats, and increase 2 repet. weekly.

Skiping. Running with the knees as high as possible, with the bands tied to the elbows of the arms and a column, tree, trellis or other fixed object. After putting on the tires, walk a few meters until you can not go any further, in that same place to run with the trunk forward, raising the knees to the maximum and without moving from the site. Two series of 15 seconds each. They increase two seconds each week.

Arms. Strengthening of arms and chest with specific exercises. Standing with your back straight, the rubber is held in your hands, your legs spread, with your feet at shoulder height. In this position, the exercises presented in the following drawings are performed. In the first three the arms are flexed and stretched, in different positions, and in the fourth the straight arms are separated from the body. You start with 10 repetitions, and increase 2 each week.

Photo: César Lloreda

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