Colorful latex bands are hidden behind Thera bands - but you hardly have to explain that to anyone. The practical training device for strength and stabilization training, in rehabilitation and physical training has been used since the early 1980s. The mini gym is also perfect for us triathletes. We introduce you to ten exercises.
Those who use the Theraband latex bands can choose between eight different colors. But be careful: The choice should not be made to match the shirt. Rather, each color stands for a certain degree of hardness. Beginning with the beige band, which develops 1.1 kilograms of force when stretched to double its length, this increases to 6.4 kilograms for the golden band.
Select correct band
Choosing the right degree of hardness is the basic requirement for injury-free and successful training with the Theraband. As with any training, it is therefore better to approach carefully than to risk something. The risk of making the wrong choice lies in the risk of overloading and injury. If you have the right band, you can perform exercises cleanly and error-free at least 10-15 times. Who then realizes that there is still more in him, either does one more set, or simply grabs the band a little shorter and thus increases the difficulty.
Using the Theraband
The Theraband has been indispensable for many years, not least because of its ease of use. When folded, it fits in any pocket. Whether at home, in the swimming pool, in the hotel room or outdoors - it can be used anywhere. All you need is motivation and body tension.
Assuming this, you're good to go. Either you devote yourself to your individual "problem areas", or you incorporate the exercises with the band into your general athletic training. It is advisable to seek the advice of a physiotherapist or trained trainer in advance, especially for after-care or prophylaxis after an injury. Incorrect execution of the exercise can lead to problems even more quickly.
Basically, however, it is important to note the following for all exercises:
- Observe body tension.
Every clean exercise begins with a stable torso and an upright posture. - note breathing.
Never hold your breath, but breathe regularly. Conscious exhalation during exertion and inhalation during relief has proven its worth. Best of all, you breathe "naturally" -
Pay attention to the execution of the exercise.
If you have chosen the right strength of the band, you should be able to do the exercise several times cleanly and without evasive movements. If you notice the movement is getting messy, break off your series and choose a lower resistance next time.
note the dynamics.
Make sure to keep the band slightly taut at all times. The movement should never be performed with momentum alone, but always be controlled and powerful. The relief should never happen suddenly, but always in a controlled manner.
Here we go
Place the band between your thumb and forefinger. Now wrap the band around your hand so that it is tight and you can concentrate fully on the exercise without having to protect the band from slipping. Even when doing exercises with a knotted band or attached band, the points should always be stable.
Make sure you have a firm footing, or a stable body position and a firm torso. In the starting position, the band should already generate slight tension, but not be too tight. Now do each exercise 10-15 times slowly, cleanly and in a controlled manner. When doing one-sided exercises, always switch sides. If you want, you can do multiple sets of the exercises.
Exercise 1: Upper back, shoulders/neck area
With this exercise you counteract the forward movements that are often found in everyday life and triathlon. It trains your posture and strengthens your upper back, shoulders and neck.
Knot the thera-band so you have a noose. Put the noose around your hands. The resistance band is just below your chin, your palms facing in. Now press the backs of your hands outwards against the Theraband. Hold the pressure for a few seconds, then gently release.
Pay attention to an upright posture!
Exercise 2: abs, butt, outer thighs
With this exercise you not only train the abdominal muscles, but also the outer thigh muscles and balance!
Now put the loop around your ankles. Sit on the floor, lean back, and raise your knees until your lower legs are roughly parallel to the floor. Now put your hands behind your head. Now just hold the position. If you can do this, you can now use your legs to exert outward pressure against the Theraband. Hold briefly and then release carefully.
Make sure your back is straight!
Exercise 3: Triceps
No footprint while swimming? Then you need this exercise!
Grab the loop with one hand and hold it steady in front of your chest. The other hand braces itself against the band from the inside with the palm of the hand. Your arm should now be bent at about a right angle, your hand at hip height. From this position you now bring your arm backwards into extension. Switch sides after reps.
Make sure you have a stable stance in an easy step position.
Exercise 4: Gluteus maximus
This muscle is not the largest of our muscles for nothing. We need it for almost every action and a weakness can have far-reaching consequences, especially in sports. This is most obvious to us on the world's running tracks when exhausted triathletes come along sunken.
Take a side position. Place the loop around the ankle of the lower leg and lay it at right angles in front of the body. The foot of the top leg steps into the loop. With the knees in a right-angled position, push your foot backwards against the resistance in small movements.
Make sure that your body and upper thighs form a line and that the pushing movement is parallel to the floor.
Exercise 5: shoulders, lats
Not only does this exercise expand the front of your chest, but it also strengthens your shoulders and lats—the muscles we use most in swimming.
Grab the long Thera-Band with both hands. Stretch it over your head and create a slight tension. Now pull the band apart a little further.
Make sure the band stays over your head and you don't swerve forward.
Exercise 6: Hip flexors, hamstrings
Hip flexors and hamstrings are not only important for cycling, but also for an upright running style, for example.
Lay on your back and wrap the loop around your feet. Stretch out a leg. Bend the other at and work your foot against the tension of the band. Pull the knee towards the chest, but pay attention to the knee angle, which should not be more than 90°.
Also make sure that your spine and pelvis always lie firmly on the floor! By the way: In addition to strengthening, stretching is extremely important here. Many athletes have shortened hip flexors!
Exercise 7: High elbow
We know the external rotation of the upper arm when swimming from the high elbow under water. With this exercise you can not only practice this movement again in the dry, but also counteract shoulder pain by strengthening it.
Bring your torso into a flexed/horizontal position. The Theraband should be attached at about hip height. Wrap the end of the ribbon around your hand so you don't have to hold it. The starting position is one arm stretched forward with the elbow slightly bent. From the starting position, bring your forearm into a vertical position on the ground.
Note that the upper arm remains in almost the same position!
Exercise 8: Po, outer thigh muscles
Another exercise that strengthens the gluteus maximus as well as the lateral parts.
Take a side position. Wrap the loop around your ankles. The lower leg remains stable while the upper leg is stretched and works upwards against the resistance.
Make sure that you neither tilt forwards nor backwards, but that all movements are carried out cleanly upwards!
Exercise 9: Upper Back
Train your upright posture and counteract neck problems.
Fasten the Thera-Band in the middle just below hip height. Wrap the band around each hand so that it is stable. Tension the band by pushing your outstretched arms backwards in small movements just below chest level. Your shoulder blades should move towards each other.
Make sure you have a stable torso!
Exercise 10: Triceps 2
The variant of exercise 3 also strengthens the triceps, which are necessary for swimming. You can even use the swimming movement as a guide and simulate the last part of the stroke.
Fasten the Thera-Band in the middle just above hip height. Wrap the band around each hand so that it is stable. Bend forward, place your upper arms against your body and keep the band slightly taut with your elbows perpendicular. Now alternately or simultaneously stretch your arm backwards.
Make sure you stand stable!
