Exercises with an expander allow you to maintainmuscle tone and develop different parts of the body at home. The simulator does not take up much space, it allows you to work through different groups of the trunk and limbs, it is as transportable as possible. In order to properly use this sports equipment, it is necessary to know the technique of conducting classes, use it in a complex and correct manner. Next, try to figure it out in more detail.
What is an expander?
The second name of the considered simulator -shock absorber. The projectile refers to the devices that work by counteracting the efforts of the athlete, creating an appropriate load. Exercises with an expander can be directed to stretching or compression, depending on the type of unit. Among the main types of shells are the following modifications:
- rubber versions;
- tubular counterparts;
- tape options;
- spring models.
Manufacturers of the simulator providedthe possibility of working through different muscle groups. At the same time various degrees of rigidity and device configurations are created. The specified device allows you to train the shoulder and wrist girdle, thigh muscles, chest region. In addition, versions are available to perform workouts with flexion, twist, and bending.
Recommendations for use
To improve the effectiveness of training,It is necessary to follow the advice on the correct implementation of exercises with an expander. Firstly, it is necessary to take the correct position during the course of the lesson, otherwise it is possible to lose a significant part of the efficiency. Secondly, you should follow the general rules of training, which are listed below.
Recommendations:
- Each approach must include at least 15repetitions. At the initial stage it is recommended to carry out no more than two approaches. After 2-3 classes, you can increase the load if the preliminary classes went well, without significant overworking of the body.
- Before training it is necessary to warm up. It will avoid microtraumas and muscle strain. This can be an easy run, squats or bends.
- When performing the exercises, make sure that the simulator does not sag. Otherwise, do not wait for the proper effect of the lessons.
Exercises for women
Next, we consider a comprehensive training with a rubber simulator, which is one of the most popular of its kind. Classes will allow to work the hips, buttocks, legs, back.
- Махи ногами.One edge of the expander is attached to the ankle, and the other end to a securely fixed object (sofa, wardrobe, etc.). It should become smooth, without bending the knees. Swing forward, backward and sideways, training the hips and buttocks.
- Traction type.This will require a gymnastic apparatus to lay down in several layers, which will increase its rigidity. On the simulator they become both legs, feet - shoulder-width apart. The edges of the device are taken in hand. Legs bend a little at the knees, buttocks retract (as if trying to sit on a chair). The back is held in the lumbar region with deflection. Holding the edges of the simulator, make the legs as much as possible.
- Lower limb flexion.Gum is passed under the leg of the sofa so that the middle of it rests. Handles are fixed on both ankles. You should lie on the floor belly down with simultaneous tension of the projectile. Previously, under the knees put a rug or towel. Perform simultaneous bending of the legs.
- Exercise with an expander for women to bendfeet. The simulator is fixed in the same way as in the previous lesson. They put a chair, sit on the sofa with their backs, the edges are fixed on their legs. Rubber should be as tight as possible. Straighten the legs in front of him, holding his hands by the edge of the chair.
- For abdominal muscles, the following exercise will do.The rubber is fixed on a height (for example, at the cabinet handle). Kneel, handles of the simulator in a stretched state should be located at chest level. Hands bend in elbows, palms are at a forehead. In such a fixed position, the body is bent to touch the elbows with the knees.
Exercises for men
This complex will allow to work out the muscles of the arms, chest and back:
- Breeding hands to the side.This procedure makes it possible to work out the deltoid muscle. In the middle of the simulator are feet, handles clamped in the palms. Hands in a slightly bent position raise through the sides.
- Lifting in front of you allows you to train the front beam of the delta. The starting position is similar to the previous lesson, but the arms are raised in front of you with slightly bent elbows.
- Bending and spreading arms.The movement is working on the biceps and triceps. The initial position for flexion does not change, the forelegs move in the elbows until the shoulders touch. At cultivation of hands the expander develops several times, the ends of a sports projectile are parted.
- Thrust to yourself.The middle of the simulator is fixed at the level of the navel, the handles are clamped in the palms. It is necessary to sit on the floor in such a way that the gum stretches to the maximum. Stretched arms tighten to the belt, activating the spinal muscles.
Spring models
This version of sports equipment is similar tothe version described above. The rubber base is replaced by springs, which allows for greater rigidity of the projectile, with the possibility of increasing power loads. Modification is optimal for physically developed athletes.
Exercises with an expander for men and women:
- InformationThe class is aimed at pumping the chest. The simulator starts up behind your back, stretches as much as possible to the sides with a slight advance. Exercise should be performed slowly, fixing the stretch at the limit point for a few seconds.
- Layout The arms of the simulator are clamped in the palms, and the device itself is placed at chest level. Then the projectile is stretched to the sides with a fixation for 2-3 seconds at the maximum stretch point.
- FlexionOn one handle of the expander come foot, and the second element is taken in hand. The limb is bent at the elbow, the body is held evenly, without moving it. In the opposite position they return slowly, without lowering the hand abruptly.
Wrist analog
Exercises with home expander of this typefocused on the development of the forearm, wrist, fingers. The simulator itself is a rubber ring. Despite the simplicity of the design, it is very effective. You can use it almost everywhere (at home, at work, on the street or on public transport). Before you use the simulator, be sure to perform a light warm-up of fingers and hands through rotational movements.
Training complex:
- The ring is compressed so that its sides touch each other. After 15–20 slow repetitions, the arm being trained is changed.
- Twist the projectile in the form of a figure eight, then, without haste, relax the arm until the expander takes on its usual form. For each brush in one set, do 15 repetitions.
- There is an analogue in the form of a ball. It is necessary to squeeze, hold for a few seconds, then slowly relax the brush. The number of repetitions - 15-20.
Ribbon option
Exercises with an expander-tape allowto work out several muscle groups, are widely used in fitness. For safety, the projectile must be securely fixed so that it does not accidentally hit an athlete during training.
Recommended activities:
- For the press, the following exercise will do. Lay on your back, the tape is securely fixed to the leg of the sofa and the maximum tension. Slowly tighten the body to the bent knees.
- Развить ягодицы можно при помощи следующей manipulations. One end of the projectile is fixed on the leg of the cabinet or sofa, the second edge - to the foot. You need to move a distance, which stretches the tape. Next, take the limb back and up with a delay at the end point.
- Бедра прорабатывают путем выпрямления ног с simulator, with a delay of a couple of seconds at the final point. To increase the effectiveness of this exercise, the expander tape should be folded in half, set your feet on the middle part of the device, and pull your knees to your chest.
"Butterfly"
Exercises for women with an expander at home can cope with problems in the hip area. In addition, the simulator can be used for the development of pectoral muscles.
The recommended set of classes is given below:
- Position - sitting on a chair, a sports device is located between the hips with a spring down. It is necessary to compress the levers by moving the legs to each other, followed by a slow release.
- Position - lying on the floor with bent legs. The shell hold the knees, slowly squeezing and unclenching simulator.
- Starting position - standing exactly, hands on the levelchest This exercise with an expander consists in clamping the “butterfly” between the palms and squeezing it inwards. The best result - folding the projectile in half. Return movement is performed as slowly as possible.
"Skier"
This version of the simulator will allow to workalmost all major muscle groups. The feature of this simulator is in the presence of not one, but several rubber bands. Exercises with an expander at home are recommended to begin with 20-25 repetitions. Then you can increase the "dosage", depending on the age, gender and physical condition of the athlete.
With the version of "Skier" is best to perform the following set of classes:
- Legs shoulder-width apart, pressing down on the elastic bands.It is necessary to slightly sit down, like on a chair, take the handles of the projectile in hand and pull them up to shoulder level. It is desirable to maintain a small deflection in the lumbar region. At the same time it is necessary to unbend the knees, straining the buttocks.
- Exercises with an expander for the back muscles.It is necessary to stand in the middle of the simulator, take the handles and bring them to the level of the shoulder girdle. Next, raise your hands through the sides up, slowly returning to the starting position.
- For the development of pectoral muscles fix the projectile onwall with a suitable clamp. The edges of sports equipment in hand and pull. Standing with his back to the wall, perform movements resembling the movement of a skier on a snowy track.
- Leg extension. Occupation is carried out sitting on a chair. The fixed trainer is straightened with the help of the legs straight ahead.
Possible contraindications for training
Exercises with an expander for men at homeconditions have certain contraindications. The same applies to women and children. These types of simulators are not recommended for people with the following disorders in the body:
- Hypertension with pressure drops.
- Weak vessels.
- Diabetes.
- Infectious dermatological diseases.
- Oncological diseases.
- Open wounds.
- Cardiovascular diseases.
In any case, before the start of intensive training should consult with your doctor.
Short summary
Expanders are available in various designs.Among the modifications is not difficult to find a suitable option for any user, regardless of age and gender. In addition, such a simulator has a reasonable price and will fit in any room.
