Mini band for maximum benefit

Mini band for maximum benefit

13. December 2017

And you don’t need any big machines and equipment. Just a small elastic band can be enough to challenge your physical strength. With the following exercises, you can work efficiently on your weaknesses and optimise the preparation for your goals.

With the mini band, runners, in particular, can improve their hip stability, which is a basic prerequisite for an efficient running style. Because those who activate their buttocks muscles can not only prevent other muscle groups from becoming overloaded, but also their movement efficiency from being severely restricted.

You can order your mini band here.

Abduction

 

Slowly move your leg to the side as far as you can to perform the movement cleanly. The standing leg is always slightly bent. Slowly move the leg back into the starting position again without putting your foot down. Repeat the exercise 12 to 15 times each side.



 

Square

 

March in slow motion with the band just above the ankle. First of all, take 12-15 steps forwards, then take steps to the right with your right foot and follow with your left, without losing tension in the band, then take steps backwards, and finally take steps to the left and return to the starting point. The feet are always hip-width apart. Can you manage four squares?

 

 

Tension phase

 

Stretch your leg backwards as far as possible, without tilting the pelvis forward. Then move the leg in a controlled manner forwards again and repeat the exercise 12 to 15 times. Then change sides.

 

 


 

External rotators

 

Lie down on the side and bend your knees to 90 degrees with a band above the knee. Now move the upper knee upwards and back down again slowly. Make sure that your feet are always on top of each other. Repeat the exercise 12 to 15 times and then change sides.
 

Triceps

 

Hold the band behind your back in both hands and pull it with the top hand as far as possible until the arm is fully extended. Lower the top hand slowly again and repeat the exercise 12 to 15 times and then change sides.

 

 


 

Biceps

 

Do a slight lunge and put the band under your front foot. Stabilise your upper arm on the inside of your thigh. Now pull the mini band pull until your arm is fully flexed and release it very slowly again until your arm is stretched out. Repeat the exercise 12 to 15 times and then change sides.

Foto: Datasport

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