Athletic tape designs: Best Athletic Tapes & Wraps

As a disadvantage, we can distinguish a slight discomfort that occurs on the skin when the tape is stretched. Therefore, it is highly not recommended to fix it in the joint area – during exercise, friction occurs, which negatively affects the articular tissue.

How to choose sports bands

The choice is based on the goal to be achieved through training with loops. There may be several of them:

• Warm-up before the main workout. In this case, tapes of low stiffness (yellow or red) will suffice, since warming up the muscles does not require a large load.
• Gymnastic training. To practice exercises from gymnastics, you will need a kit that allows you to maintain a static body position for at least 1 minute.
• Muscle building. For this purpose, sports loops of any stiffness are suitable, and the load can be increased by increasing the number of repetitions. You can also purchase a higher resistance rubber band later.
• Pull-ups. The color of the tape depends on how much the athlete weighs and how well he can pull himself up.

The relationship between these indicators is shown in the table:

Use of

To improve performance and avoid injury, the following safety rules should be observed:

• Do not attach the loop at the level of the joint.
• Do not tie the ribbons in a knot – it is better to use a special carabiner.

Also remember that to increase the resistance of the band, simply fold it in half.

The sports bands are otherwise quite easy to use. There are a huge number of exercises and video tutorials with which you can train.

Common mistakes newbies make:

• Incorrect tape handling technique.
• Movement too abrupt. You need to deal with the loop smoothly, controlling the sharpness of your movements. The most effective is the lifting of the loop within 1 second, and lowering – within 4 seconds.
• Application of the greatest force in the first approach. It is designed to warm up, and therefore the effort should increase from repetition to repetition.
• Ignoring pain. Only a slight burning sensation in the muscles is allowed. With the appearance of pain syndrome, you can not continue training. You need to stop and find out why. It can consist both in the wrong technique, and in the presence of an inflammatory process in a particular part of the body.

To ensure that the result from training does not take long, it is important to follow the following recommendations when building the training process:

• Exercise regularly, without taking long breaks between workouts. At the same time, strive for progress, that is, the constant improvement of the level of one’s preparedness.
• Alternate exercise and rest. There must be a recovery period between workouts, otherwise the body’s performance will decrease in the same way as the effectiveness of classes. However, rest days should not be devoted to eating or watching TV – it is better to go to the pool or for a walk.
• Gradually increase the load level. As the muscles adapt and develop, it is necessary to complicate the exercises performed, increase the number of repetitions, as well as the applied efforts. It is unacceptable to train, overcoming the capabilities of your body. In addition, once a month it is recommended to perform lighter exercises than usual.

Contraindications

Loop training should be avoided in the presence of the following diseases and conditions:

• Pathology of the heart and blood vessels.
• High or low pressure.
• Spinal instability.
• Diseases of the respiratory system, kidneys.
• Rehabilitation period after surgery.
• Rheumatism.
• Diseases of the gastrointestinal tract, gallbladder, liver.
• Prolapse of internal organs, various hernias.
• Oncological diseases.
• Injuries of the musculoskeletal system.

Women during childbearing and within 4-5 months. after childbirth, you should consult a doctor before starting classes.

It is highly recommended not to start training on a full stomach, as this can cause digestive upset. At least 1.5 hours should elapse after eating.

If you have any doubts about your state of health, it is better to undergo a medical examination and get advice from a specialist.

By choosing the right sports bands, you can become more effective in any discipline. After all, often with the help of this projectile you can overcome the power plateau, increase the productivity of any exercise. Rubber bands are also useful for those who are not involved in professional sports, but strive for a healthy lifestyle and maintaining the required level of physical activity.

Similar topics:

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• Gymnastic rings. Types and standards. Exercises and features
• Fitness band. Types and application. How to choose and pros
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How to choose fitness band

Summary:

• What is a fitness band and what is it for?
• How to choose a load?
• How to choose the length?
• Yoga & Pilates Tape
• Basic set of exercises

Fitness gum – what a miracle?

The fitness band is a ring-shaped, elastic band made of latex, a simple and convenient sports equipment for gym or at home, which provides an additional load during training. Not to be confused with pull-up rubber, which is mainly used to work with horizontal bars.

Fitness bands are very compact, but at the same time they can provide a sufficient load comparable to a workout in the gym.

Key benefits:

• the ability to use at any level of training;
• dynamic resistance, which is impossible to achieve when working with conventional scales;
• strengthening the muscle corset, increasing the elasticity of muscles and skin, developing joints.
• the ability to use anytime and anywhere, due to its compactness and versatility.
• working out a set of exercises at once;
• use for rehabilitation after operations and injuries.

In our catalog of fitness elastic bands, you can choose almost any option for your individual needs – either a set or a single band of low or high resistance. If necessary, we will be happy to select the right product depending on the intended exercises and the preparation of the athlete.

Select load (resistance)

Under the load of fitness tape, manufacturers mean the force with which the rubber will return to rest at a given stretch. This force is a dynamic quantity and changes in proportion to the stretching of the gum itself.

The resistance force is marked by the manufacturer on the product in kilograms, or in letters: XS, S, M, L, XL. The actual drag force of a rubber band always depends on its actual thickness (see table).

When choosing a specific fitness band, we recommend that you proceed from two factors:

• the exercises you plan to do;
• the level of training of the athlete.

For training the legs and buttocks, denser elastic bands are suitable, and for the shoulder girdle and arms, bands with medium resistance are usually used. The weakest bands are usually used for warm-ups, but also as an addition to other bands or for rehabilitation training.

In most cases, we recommend buying a set of fitness bands – you can combine elastic bands with each other, increasing or decreasing the load. Usually sets consist of 3-5 tapes, from the softest to the hardest. The set will allow you to choose the optimal load on any muscle group, and the presence of weak bands will allow you to increase the load while improving your results.

Length

Depending on the task in fitness, tapes of various lengths can be used. Classic squats and basic exercises involve the use of 50cm or 60cm ring bands. The choice of length here is an individual preference.

Longer bands are used for yoga and Pilates (see table).

Yoga & Pilates bands

Yoga, Pilates, aerobics and similar sports use elastic bands to create the necessary load. With their help, you can strengthen the muscles of the arms, chest, back, without pumping them with static weight.

Ribbons in these sports are usually much longer (from 1 m or more) and are not closed in a ring, which makes it possible to work out the joints with a greater amplitude, ensuring their mobility.

The principle of choosing a load is identical to fitness bands and rubber for pull-ups (we considered how to choose rubber for pull-ups in this material).

Marking	Parameters	Load
XS/X-light	2000*150*0.3mm	1 – 3.5 kg
S/light	2000*150*0. 4mm	2 – 5 kg
M/Medium	2000*150*0.5mm	6 – 9 kg
L/Heavy	2000x150x0.6 mm	9 – 11 kg
XL/X-Heavy	2000x150x0.7mm	11 – 13 kg

*Marking may vary depending on the manufacturer

Basic set of exercises

Squats with fitness band

Squats are performed from the starting position: the legs are placed shoulder-width apart, the elastic is worn on the hips just above the knees.

The order of the exercise: take the pelvis back and do squats until the thighs are parallel to the floor. Then return to the starting position.

Recommended resistance force : Medium – X-Heavy depending on training.

Side steps

The elastic is located on the ankle. The higher the loop is, the easier the exercise will be. Feet shoulder-width apart, feet parallel, thumbs facing forward.