Do not hesitate to go to the elastics to achieve amazing results. Although they are not a tool that can be measured (not quantifiable) with a number such as can be seen on dumbbells, discs or pulley plates, they do offer different resistances that can become a great challenge for any athlete.
Our collaborator Victory Endurance y David Navarro, the author of the article, has sent us this article where they give us a series of exercises with rubbers, so you can include them in your workouts.
Benefits and peculiarities of training with rubber bands
I am going to break down some peculiarities of these tools so that some benefits can be understood at the physiological and muscular level.
HOOKE'S LAW "The unit elongation experienced by an elastic material is directly proportional to the force applied to it."
This definition of Hooke already tells us that if I intend to do an exercise with an elastic tool, I will have to make more effort at times while still trying to overcome the resistance offered by it. If we think of “paper sheet” type bands it seems too easy and simple. But if we visualize the classic rubbers to perform assisted pull-ups and try to perform a vertical press by stepping on it with your feet, it is quite a challenge. I guarantee it.
Working with elastic tools interferes differently from other materials if we attend to:
- 1. muscle contractions
- 2. planes and axes of work
- 3. force vectors, travel ranges and load intensity
- 4. use in rehabilitation
- 5. work offered for the core.
I am going to break down these five points taking as a reference the studies applied to the 4 Pillars formation created by my colleague Daniel Blanco Galindo and server. This training backed by more than 50 articles and studies is based on the behavior of certain training tools on our body and the results that we must and can obtain from them.
1- MUSCLE CONTRACTIONS
"They offer us the possibility of working muscles by making relief or programmatic movements with resistance" (Benitez, S.2014).
The rubbers can be placed at any point or anchorage to carry out work respecting any force vector, the real and increasing load being variable (different in pulley stations where there is load dragged by the cable and certain parameters for lifting plates are eliminated).
"When starting to perform a movement, there is an increase in elasticity, thus improving the speed of the eccentric phase, being able to provide a greater eccentric stimulus as a consequence of the stored elastic energy, which in turn contributes to increasing force production during concentric work phase ”(Wilson, 2014).
If we look at the execution processes where the importance of slowing down the eccentric phase is emphasized in many cases during many types of surveys, imagine performing this same action with a variable load during the journey. The eccentric phase is the one that offers the greatest force peaks ... so let's work with quality and different options. In an eccentric contraction, the order of motor unit recruitment is reversed (although there is not unanimity in all the studies) where selective recruitment of fast fibers can occur.
“The load lifted and the force required proportionally can increase during movement due to the stretching of the belt. This makes it more difficult to maintain high speeds and accelerations at the end of the concentric movement and to generate acceleration needs in the early stages of the eccentric movement to overcome the resistance of the elastic band. The properties of the band generate greater opportunities to develop accelerations in the eccentric phase increasing the force in this regime ”(Frost et. Al 2010).
It is true that you can know the characteristics of certain tools, but not always how to use them, hence the training. For example, when applying them to improve in jumps, it is not only to put elastic resistance, also to understand what the following study refers to:
"In jumps in which the eccentric load is increased by means of elastic resistances, it is possible to reach power and height of greater jumps as long as the resistance is released at the beginning of the concentric phase (Aboobarda et. Al 2015).
2- PLANS AND AXES OF MOTION
"The ability to have resistance in exercises carried out in a horizontal plane, prepares the individual for tasks carried out in those planes of movement, as well as sports activities in gestures that integrate said plane of work" (Stoppani, 2015).
"Elastic resistors allow them to be used in multiple planes as the resistance is co-linear and directly oppose most movements" (Mc Master et. Al, 2009).
The rubber will follow your gesture, offering resistance in all cases and situations, making it increasingly difficult for you to advance multiplanar, which is extremely interesting. Life in most cases takes place in multiplanar situations (except for sports and cyclical actions).
3- VECTORS, RANGE TRAVEL, LOAD INTENSITY
"The resistance and torque of the band should accompany the muscle strength curve, thus being the most complete and effective exercise" (Benitez, S. 2014).
The elastic resistances as long as they are in a state of tension will follow all movement until it leaves that phase of elongation and returns to its initial state where it does not offer any type of resistance and whose weight is negligible. You can do an elbow flexion or push in any direction, but there will only be the line of work drawn by the rubber. That will be the reality of your exercise.
The force vector is the line that draws your elastic, the range of travel to where you stretch it (I do not enter in this article in upward, downward and bell force curves) and the intensity of load resistance that you are able to withstand during that rank.
4- REHABILITATION AND PREVENTION
"Increase in muscle activation levels in muscle groups of great importance for joint stability as gluteus medius in abdominal exercises (Brand et al, 2013)
"Reduction of pain and improvement of function and strength in paletofemoral syndrome" (Page, 2011)
"In athletes, obvious studies highlight injury prevention" (Page et al. 1993; Han et al. 2009; Han and Ricard, 2011).
"Avoid or delay effects such as sarcopenia and other muscle pathologies" (Hortobágyi et al., 1995).
Today there are more and more centers that have elastics not only for training, but also for resistance or assisted stretching and as integrators of isolated muscles, warm-up ...
If we also think about the adult population, the management of these tools plays a very important role because they also help "the improvement of strength and size" (Beardsley, 2015). The use of these tires and tubes by this type of population is very well received both visually and for their simple handling.
At this point there are not many studies that highlight this action on the core in isolation because it is understandable that a resistance that tries to be defeated somehow offers you a fight to try not to abandon its natural state.
When you get into battle, it will be up to your core to remain stable and not lose position while generating the exercise, or conversely, you become a loser.
It is undeniable that with elastic tools we work the entire core for its daily activity, stabilizing. If there is something trying to destabilize it ... do we work the core? YES ROUND
Not everything is positive or it is simply not as complete as we would like.
- · Muscle hypertrophy
- · Increased strength development
- · Size
- · Manageability
- · Portability
- · Integration of movement planes
- · Adaptability to the need for movement
- · Sustained deceleration of the load
- · Benefits associated with eccentric contraction ...
- · Non-specificity in ballistic gestures or high speeds
- · Need for a wide range of intensities and voltages
- · Difficulty accessing high resistances or maximum resistances
- · Not quantifiable
- · The more freedom of movement, the greater the risk of loss of technique ...
As I mentioned earlier, much of this information is referenced in the 4Pillars formation. If any reader is interested in attending future training sessions, my colleague Daniel and I will be delighted to send you a dossier where all of its contents are perfectly specified. Get in touch via email at the following email email@example.com
With the option of a step according to height to get out of a standing position (and to be able to abandon the exercise without being dragged to the ground abruptly due to lack of strength), we performed the dominated exercise with special emphasis on not letting ourselves win in the descent phase.
The shoulders must go backwards and not allow the humerus to want to “appear”. The neutral grips are quite successful and the shoulders never "go loose" at any point of the journey, always maximum activation and giving work to the previous serrato.
From standing and without tension, we jump on a step with full extension. We first lower one leg and then the other to repeat the action (we do not jump to lower our backs).
We always avoid knee valgus both in the jump and in the reception of it. In this type of exercise, the "noise" of the reception must be mute ...
Although I am not in favor of squats and other exercises in multipower for limiting natural movements, they are structures that come with an anchor to be able to place elastics.
Depending on the height of the person, we place a step to obtain tension from the rubber. Hip width or little more and we avoid knee valgus.
OPENINGS / CORE
On his knees, respecting the work vector marked by the rubbers, the "mechanics" of the exercise and with a stable pelvic girdle, he performs the openings at a slow pace where maintaining the correct position is a rectum possible to support at the same time that we work the pectoral. We can never go back, get active!