6 ways to use the mini band for daily training

Today we introduce you to portable and compact physical training equipment – mini-band. It is one of the equipments that most physical exercisers will use today, and you can have it too. The mini-band exercise can activate the gluteus muscles. This strengthens the active force of the gluteus maximus in the movement pattern. And reduce knee injuries due to weak gluteals. Let’s learn how to use the resistance band together.

Mini band type 1: resistance walking

Aim.
To strengthen the hip abductor strength. And to maintain pelvic stability and knee stability during running.

Training requirements.
Put the mini band on the knee above the patella, feet open wider than shoulder width. Bend the hip and knee semi-squat position, knee and foot facing forward, and bend the elbow on the side of the body. Step forward, keeping the mini-belt taut throughout the alternating feet. Forward approximately 15-20 meters, 2-4 sets.

Mini band type 2: standing position resistance leg raise

Aim.
Strengthen the flexor hip muscle group strength. Improve the ability to lift the leg during running and help increase stride length. Also, improve single-leg support ability and trunk stability. This is a multi-talented training method.

Training requirements.
Standing position, keep the body upright. The mini band is set in the forefoot position, right foot tight and left foot hook tight. Bend your hips upward, and thigh lift to the horizontal position can be. Then keep the knee joint about 90 degrees. Drop the foot without landing, and then lift. Repeat 10-15 times, alternating sides, 2-4 sets.

Mini band type 3: resistance hip bridge

Aim.
Strengthen the glutes and back muscles. Helps to increase the stride length and movement stability during running. And is essential to prevent knee injuries.

Training requirements.
Place the mini band above the knee and use the supine position. Feet are slightly wider than shoulder-width apart and hooked. The gluteus muscle force upwards, thigh trunk a line is appropriate. Repeat 8-12 times, 2-4 sets.

Mini band type 4: resistance mountaineering

Aim.
Strengthen the deep abdominal muscles, hip flexor group strength, etc. . And it can help to increase the stride length and movement stability during running. (with the third type of training with better results)

Training requirements.
Put the mini band on the forefoot and use the prone position. Make the two feet open, supported by the forefoot, and arms extended support. The right leg straight fixed mini band end, and the left leg hook leg lifts a leg to the abdomen close. Repeat 8-12 times unilaterally, 2-4 sets.

Mini band type 5: supine resistance hip flexion

This can be seen as an enhanced version of the third and fourth forms. For higher level runners, for your reference. The requirements of the fifth pose are the same as the third and fourth poses.

Mini band type 6: correcting the swinging arm movement

Important note.
Many runners do not take the arm swing seriously and swing very casually. For long-distance runners, a coordinated arm swing helps the lower body to generate power. It also helps the runner save time in the section on technical movements. This training is not to strengthen a particular muscle strength. Instead, it relies on an resistance band to fix the arm position. This allows the runner to learn to swing the arm with the shoulder as the axis.

Training requirements.
First, choose a light resistance band. Put one end over the elbow joint slightly above the position, and the other end over the tiger’s mouth. Then keep the five fingers naturally loose. This method can be performed in the preparation activities before daily running. This will practice and strengthen the sensation of arm swing.

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Mini band type 5: supine resistance hip flexion

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