The expander is an excellent trainer for training at home. It not only pumps up different muscle groups perfectly, but also does not require the use of other expensive equipment - a very budget option. In our material we will consider exercises with an expander for men and women.
What is such a projectile
The second name of the expander is a shock absorber. He refers to the simulators, which create a load due to the efforts of the athlete. The applied force can be directed to compression or tension.
The expander itself can be made of various materials, this equipment differs in form. There are such types of it:
- tubular;
- rubber;
- spring;
- tape
Each of them is aimed at developing different muscle groups. Therefore, when choosing, it is so important to decide on what zone of influence the expander will respond: to the muscles of the shoulders, chest, wrists, hips, etc.
How to deal with the expander
To train as effectively as possible, you first need to figure out how to do the exercises correctly - if you take the wrong position, you can seriously reduce the efficiency of the training.
There are the following rules to follow:
- Each approach should have at least 15 repetitions.
- Do the first two workouts for 1-2 approaches (if after that you feel good, increase the number of exercises).
- Although the expander does not create the impression of a very serious simulator, it is necessary to warm up before exercising with it, thus avoiding injuries or dislocations.
- Being engaged with the expander, you need to make sure that he was always in tension.
If you follow these tips, you can avoid serious injuries and damage, get the most out of your classes.
Rubber Instrument Exercises
The rubber expander is one of the most popular projectiles, because it allows you to provide a diverse load on the muscles, and the exercises for women and men are practically the same, the difference is only in the area of impact. For example, girls usually try to pump up the hips and buttocks, but men - hands and chest.
Here are some simple exercises.
For women
Swing legs
It's simple: attach one part of the expander to the ankle, the second - to the closet, sofa, other piece of furniture. Stand up straight, and you should not bend your legs during workouts. Perform simple moves in front of you: back, sideways. This will allow you to train different muscles of the legs and hips.
Deadlift
Fold the expander several times, which will increase its rigidity. Stand on his feet, and the feet should be located shoulder-width apart. Take the ends of the expander in your hands, bend your knees a little, put your buttocks back, while the back should remain bent. Hold the handles of the instrument and straighten your legs.
Flexion and extension of the legs
Pass the gum under the leg of the chair so that it rests against the middle of the instrument, fix the handles on the ankles. Lie on the floor with your belly so that the expander is stretched. Place a rolled towel under your knees and at the same time bend your legs.
For the press
Secure the gum at a small height, for example, by the handle of the cabinet, kneel so that when you stretch, the handles are at chest level. Bend your arms at the elbows, with the palm should be located near the forehead. Fix your position and start bending the torso - your elbows should be in contact with your knees.
For men
Hand raising
This exercise will help develop the deltoid muscles. Stand on the projectile feet, take the handles in the palm of your hand. Raise your arms, bending your elbows a little.
Rise in front of you
This exercise aims to develop a front delta beam. The starting position will be the same as in the exercise above, but you need to raise your arms in front of you, bending your elbows a bit.
Arm flexion
To increase your biceps, you need to do this exercise. The pose is the same as it was, but the arms should be bent at the elbows, bringing them to the shoulders.
How to use spring expander
This simulator is somewhat similar to the previous one, but instead of a rubber spring is installed in it.
Due to this exercise with him will be more "hard", because the use of such a projectile increases the power load on all muscle groups.
Such a shell is desirable to choose those who already have the initial training.
The following exercises are performed:
Information
It will help to pump up the chest. You need to throw the tool behind your back, maximally stretching the simulator to the side, slightly pulling it forward. Perform exercises should be slow, but in the maximum area of stretching is better to fix it for 3-5 seconds.
Breeding
Grasp the handles, place them at chest level, stretch the expander to the sides. At the maximum point, lock the position again for 5 seconds.
Flexion
Step on one handle, take the other in your hand — you need to bend it at the elbow, and the body itself should be level, no need to move. Reverse movements should be slower - no need to “throw” a hand with a projectile.
Use the hand expander
This simulator will strengthen the muscles of the hands, forearms, increase the strength of the grip of the fingers. It resembles an ordinary rubber ring - a simple but very useful tool that can be used at home and at work.
Before use, you must make a warm-up.
There are such exercise options:
- It is necessary to compress the ring in such a way that its sides touch each other. Try to do the movements slowly, do the exercises about 20 times, then shift the expander into your other hand.
- Twist the projectile so that it turns out "eight", slowly relax the brush so that the product regains its shape. Repeat this 15-20 times for each hand.
Exercise options with a tape projectile
Tape expander is a well-known tool that allows you to work out different muscle groups. They can be used both at home and in the fitness club during training. The main condition for working with it is reliable fixation of the equipment so that it does not hit when performing movements.
Let's look at the basic exercises:
- For training the abdominal muscles. You need to lie on your back, fixing the tape under the leg of furniture. Then you should bend your knees slightly and lift the body towards them, moving slowly.
- Training for the buttocks. Attach one expander handle to the leg of the sofa, the other to the ankle. Move a little to the side so that the tape stretches, then start the exercise itself: move the leg on which the expander is fixed, back and up.
- For the hips. Lie on your back, fold the expander itself in half, pull your legs to your chest, and place your feet in the middle of the instrument. As you exhale, straighten your legs, fixing your position at the lowest point for 5 seconds.
Butterfly trainer
This simulator is very useful to those girls who would like to cope with the problem areas of the hips, but also use it to work out the muscles of the chest.
The following exercises exist:
- Sit on a chair, "butterfly" should be located between the legs spring down. Squeeze the levers with their feet, then slowly release.
- Lie on the floor, bend your knees. While holding the machine with your knees, slowly squeeze and unclench it.
- Stand straight, arms should be at chest level. Hold the simulator between your palms, squeeze it inside so that the expander is folded. In the opposite direction of movement during training should be slow.
What can be contraindications
Any kind of sport has contraindications. This applies even to simple exercises with tools such as expander. This is especially true of intense workouts aimed at weight loss.
The main contraindications include:
- low or, conversely, high pressure;
- weak vessels;
- diabetes;
- the presence of dermatological diseases;
- oncology;
- the presence of open wounds on the body;
- cardiovascular diseases.
Now you know what exercises with an expander will suit you and what muscle groups they develop. But remember - if you have just started to play sports, you need to start with a small amount of exercises, gradually increasing them.
