JV. EN - Fitness, health, beauty, diet. The first thing that Internet search engines still give out on the request “expander” is an old-fashioned spring piece of iron from the arsenal of the USSR TRP leaders, which was gathering dust on the same balcony as the cast-iron weights. Progress has stepped far forward, there are a great many varieties of this “for all time” simulator these days. Today we will focus on a rubber shock absorber with handles. “Actually, that old-school progenitor of expanders worked great,” says Ekaterina Soboleva, fitness director sports club Zupre.
It is a mistake to expect pure muscle growth from a modern shock absorber. It will help to draw the muscles, make them more resilient. Pull the rubber after strength exercises - good ending workout, but grow biceps by 4.
Exercises for the press with a universal expander Starting position: Secure the expander with a clamp to the wall in the upper position. Download instructions. Instructions for a set of exercises with a universal expander "SMARTELASTIC". Instructions for a set of exercises "Healthy back".
The advantage of a modern expander is its compactness. With only one rubber, you can work out the entire body, varying the load for any level of training. The expander is great for both isolating (single-joint) exercises and functional ones.
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- Expander Torneo A-910 photo. Torneo A-121U weights. Average: 4.4.
In today's workout, we'll be mixing both." Expander exercises: general rules. Perform all exercises in 1. If you are a complete beginner, start with one approach. Track the degree of fatigue: if you feel good at the next workout, increase the number of approaches to two, if the muscles hurt, repeat the session unchanged.
Be sure to warm up before training, never do it “cold”. At the end - a basic stretch as a hitch, so that the pulse calmly drops, the muscles stretch. Make sure that the rubber is always in tension, if it sags - you are not working. On an inhale, lower yourself down until your thighs are parallel to the floor, and as you exhale, get up. The exercise is simple, but due to the fact that the hands are brought to the shoulders, the load increases. If you put brushes on your belt - there will be an easier option.
Lunges. Legs in a split - one foot one step behind the other. Lock the expander under the front leg, handles in the hands at shoulder level. Slowly bend both knees, keeping your hands on your shoulders. The knee of the supporting leg does not go beyond the line of the foot, the thigh is parallel to the floor, the lower back is slightly bent. Control the position of the hands, the standing leg behind is bent at the knee, try to keep the body straight, do not lean forward. Return to starting position.
Perform 1.5 lunges and repeat for the other leg. Mahi. Starting position - lying on your side, the upper leg is slightly raised above the floor, the foot is on you. Body and leg form a straight line. The shock absorber passes under the knee of the bent lower leg, hold it with your hand, passing it through the handles so that it does not slip off. The more you pull, the higher the load will be.
If you are afraid that the rubber will come off, secure it with an additional ring around the foot. Raise your leg just above 4. Return to the starting position.
Repeat on the other side. Back exercises.
Traction sitting to the belt. Sit on the floor, shock absorber in your hands. Wrap your feet around them and take a handle in each hand, elbows slightly bent, palms facing each other.
The knees are also slightly bent, resting on the heels. The back is straight, keep the natural curve in the lower back. Bend your elbows so that they slide along the body and pull the shock absorber knobs to the lower ribs. Return to starting position and repeat.
Do not straighten your knees completely: it is easier to keep the body in the correct position. Just twist the shock absorber around the feet, and not just throw it over them: this way it will not come off, it will be securely fixed and will not fall off. Deadlift standing, elbows to the side. For this exercise, the shock absorber must be attached to the external block. We used the Swedish wall.
At home, it can be replaced, for example, with a massive table or cabinet. You can perform the exercise kneeling from the same point for the hands, the main thing is that alignment is observed. Fix the shock absorber on the wall at the level of the elbow joint.
Step back with your arms extended forward to the distance of a slight stretch of the rubber. One foot one step ahead of the other, shoulders and body slightly forward, chest straightened. As you exhale, pull the expander handles to your chest, spreading your elbows to the sides and connecting the shoulder blades. On an inhale, slowly return to the starting position. The upper shoulder girdle and the “top” of the back work. Chest exercises. Press one hand forward.
Grasp the middle of the expander, bend your arm behind your back. Both of his pens are in the second working hand. The elbow is parallel to the floor and is at the level of the shoulder joint. Task: straighten the arm and bring it straight to the sternum.
The final point is at the level of the middle of the chest. Return to starting position and repeat. An added bonus of this exercise is that the shock absorber helps to test your shoulder joint for mobility: how easily can you lock your hands behind your back? In this case, the rubber will stretch your arm, thereby increasing your flexibility.
Bending the arms for triceps from behind the head. The starting position is the same. The middle of the shock absorber is in a fist behind the back, the second arm is bent, the brush is directed to the opposite shoulder.
Extend your arm into elbow joint, at the bottom point the shock absorber should not hang. Return to starting position, repeat 1. Standing bicep curl. Take a shock absorber handle in each hand and stand with your right foot pressing its center to the floor. Take the left back and put it on the toe. Press your elbows to the body, point your palms forward. Bending your elbows, pull your hands to your shoulders.
Return to starting position and repeat. If the load is not enough, stand on the shock absorber with both feet. Still not enough? Set your feet wider. Press with one hand up.
We stand on the rubber with two legs, it is better to hold the handle of the simulator in your hand, the elbow is directed strictly to the floor. With an exhalation, raise your arm to the top point so that the hand is projected onto the shoulder joint, and gently bend while inhaling, as if sliding in one plane. The elbow does not go back or forward, straight down. Keep the center of gravity of the body - the press is retracted, the shoulder blades are adducted, only the arm works.
Change the rubber and do the exercise with the other hand. Exercises for the waist and oblique muscles of the abdomen.
Tilts. Center the band by looping it around the right foot, both handles in the right hand, left hand on the belt. Legs shoulder width apart. From the starting position - leaning down and lowering your arm along the body for additional dynamics of the exercise - pull the rubber, leaning to the left until the maximum stretch. IN this exercise the muscle is worked out at the moment when it is most stretched and tense. Perform 1.5 tilts to one side. Change tires. Repeat on the other side. “Many are afraid of tilts, because they increase the oblique muscles in volume, due to which the waist does not become an aspen, but only grows,” says Ekaterina Soboleva.
The shock absorber works differently: the force vector is directed in a completely different direction, to the top point. Therefore, it is possible to influence the waist with rubber, it is not necessary to do this with a heavy dumbbell. Exercises with an expander: safety precautions. Before starting each workout, carefully check the rubber, stretching it slightly, for hooks, cuts, microcracks and tears. Found at least one sign of violation of the integrity of the shock absorber - throw it away to avoid injury. It takes about 2 in our club.
This is how a working and damaged shock absorbers look in tension. If yours looks like the one above, throw it away immediately. Make sure the expander is securely fastened and will not break when pulled. When making a ring around the foot, it is important that the length of the shock absorber handles is the same, and the load on the right and left sides is even. When you press the rubber with your foot, make sure that the shock absorber is in its center. Don't go barefoot.
In addition, in sneakers you can be sure that the expander will not come off. It is better to have several expanders.
At least for the legs and arms. They are divided according to the degree of resistance: weak, medium, strong and ultra-strong. Weak resistance is suitable for children, adolescents, pregnant women, people of age, medium is the best option for an aerobic training regimen, strong will help women and women perform leg exercises. basic exercises men. In a week we will show exercises with an expander for advanced.
Stay tuned!
Expander exercises. List of exercises for the expander. How to make your body beautiful with the help of an expander? Expander - sports simulator designed for exercises for the development of small muscle groups. The main principle of training with an expander is stretching and compression. This is achieved using spring, rubber or other elastic parts of the simulator. Expanders are suitable for men and women, helping to train and maintain the muscles of the arms, legs, and back in good shape.
Types of expanders for exercises. Before starting exercises with an expander, you need to choose a model of the simulator. There are several types. Focus on your goals and specifications simulator. The carpal expander is used to train the hands. It also improves blood circulation and helps to get rid of joint diseases. Doctors advise exercises with a carpal expander for those who suffer from insomnia and are engaged in mental work.
It not only develops the muscles of the hands, but also relieves emotional stress. Varieties of a carpal expander for exercises: Ball. Expander "Scissors", in which the handles are connected by a spring. This type of sports simulator develops not only the muscles of the hands, but also the forearms. Expander "Push" trains the muscles of the hands. It also has an excellent massage effect. The spring expander is suitable for training the hands.
The load can be adjusted by adding or removing springs. Spring expander for fingers allows you to work out maximum amount muscles. Rubber ring is the most popular carpal expander.
Shoulder expander for exercises. Thanks to stretching, it allows you to train muscles shoulder girdle and chest. The number of springs is adjustable, which helps to control the load during training.
Exercises with a shoulder expander help keep you in good shape upper part body. Shoulder expanders include the figure-eight, double-eight and round expanders. They can be used not only to train the arms, but also the legs. When choosing any of these models, pay attention to its color.
Yellow means the weakest resistance in the simulator, which is suitable for beginner athletes. Green color - resistance is stronger than in the previous case. Red is average and blue is maximum. chest expander for exercise. Allows you to train not only the muscles of the chest, but also the shoulder girdle, back, triceps and biceps.
It works the pectoral muscles well. As a result, the chest rises and becomes more elastic. Expander "Butterfly" for exercises. Designed for the muscles of the shoulder girdle, chest, back, abs, legs, buttocks. Exercises with the Butterfly expander perfectly work out the hip area. It is very comfortable and versatile to use. Latex tape or rubber band.
Suitable for training the muscles of the whole body, and also stimulate the mobility of the joints. Often used in yoga and Pilates. An elastic band or rubber band replaces several simulators at once and provides the maximum load to almost all the muscles of the body. Ski expander. These are several rubber bands that are attached to a wall or other stable surface. Used to train all muscle groups.
The simulator is especially effective in rehabilitation after serious injuries. Sometimes it is called a swimmer's or boxer's expander. Expander for leg exercises Elastic band with cuffs that are fixed on the legs.
This design allows you to increase the load when training the muscles of the lower body. Multifunctional expander for exercises. Provides a complete workout for almost every muscle in the body. This is where its versatility lies.
Differs from other types of leg clamps. Exercises with multifunctional expander combine the possibilities of training on several models of the simulator. Advantages and disadvantages of exercise bands. Expanders have long gained popularity not only among sports fans. With the help of these simulators after a working day, you can get rid of stress and fatigue. Among the advantages of the expander, the main ones are distinguished: These are small-sized and lightweight simulators.
You can take them with you on any trip. Simple and easy to use. Suitable for home workouts. You can work with an expander at any age, even children.
Allows you to increase the load and adjust the intensity of exercise. Suitable for rehabilitation after injuries. Expanders have few disadvantages. Plastic models are considered fragile and unreliable, so you should choose simulators made of steel and rubber.
Expanders, in which there is no way to adjust the resistance, are less popular with athletes. In order not to be disappointed in the simulator, buy it from manufacturing firms sports equipment. The product must be certified. Exercises with the expander "Butterfly" Exercises with the expander "Butterfly" help women solve problems in the hip area and get rid of cellulite. Also, the simulator strengthens the muscles of the chest.
You need to perform the exercises slowly in two sets. Exhale at the moment of the highest tension.
Exercises repeat 1. Exercise 1. Sitting on a chair, place the simulator between the thighs with the spring down. While pressing the levers, try to pull your knees towards each other. After that, slowly unclench the expander. Exercise 2. Lying on the floor, bend your legs. Hold the expander with your knees. Slowly try to squeeze and unclench the simulator with your feet.
Such an exercise with the Butterfly expander forms the muscles of the thighs. Exercise 3. Lying on your side, hold the expander between your knees.
Squeeze the machine with your legs, trying to match its sides. Exercise 4. Stand up straight.
Raise your arms in front of you to chest level. Hold the expander between your palms and elbows. Move your hands inward, trying to fold the “wings” of the simulator. Move your hands back slowly.
Exercise 5. Extend your arms with an expander up. Holding on to the “wings” of the simulator, pull them towards each other and spread them apart. This is one of the easiest exercises with the Butterfly expander. Exercises with a shoulder expander. Exercises with a shoulder expander provide stretching and shaping of the muscles of the chest and shoulder girdle. After a month of constant training, you will notice changes in your body.
Exercises repeat 1. Over time, their number can be increased. Exercise 1. Put your hands with the expander behind your back. Stretch the machine by straightening your elbows. Quickly return to starting position. Exercise 2. Extend your arms with an expander forward. Bend one arm, pulling it to your chest, and take the other to your back.
Slowly compress the machine spring back. Repeat exercises with the shoulder expander slowly. Change hand movements.
Exercise 3. Place the shoulder expander along the spine, holding it behind your back. Stretch your left arm up and straighten your right arm down. Repeat several times, stretching the simulator. Change the position of your hands. Exercise 4. Standing straight, stretch your arms with the expander in front of you. Slowly stretch the simulator to the sides, fixing the highest tension for 1-2 seconds. After that, compress the spring to its original state.
This exercise with a shoulder expander will help you shape your chest muscles. Exercises with carpal expander. Exercises with a carpal expander allow you to develop the muscles of the hands. Such activities help to restore hand motor skills in children and adults. Do not start a workout without warming up the muscles.
First, rub your palms, close your hands in the lock and make a “wave”, clench and unclench your fists. Only after that proceed to the main exercises with the carpal expander. Exercise 1. Take a carpal expander in the form of a ring. Squeeze it so that opposite sides touch. Do it slowly. Repeat exercise 1. Exercise 2. In your hand, twist the rubber ring, forming a figure eight out of it.
After that, slowly relax your hand, allowing the expander to turn around. Repeat 1. 0-1. Exercise 3. Squeeze the expander-ball in your hand and fix it for 2 seconds. After that, you can slowly relax your hand.
For each hand, do 1. Exercises with an expander tape. Exercises with an expander tape are used for training different groups muscles.
The basis of training is stretching. Elastic band helps avoid injury. Lying on your back, fix the middle of the tape on your feet. Bend your legs slightly.
Hold the ends of the expander with your arms extended along the body. Raise your torso and legs slowly towards each other and lower them. Exercise for the muscles of the hip line. Lie on your back. Bend your legs, pulling up to your chest. Rest your feet on the tape, the edges of which you hold in your hands.
Exhaling, straighten your legs, fix them for 1-2 seconds and bend again. This exercise with an expander tape forms a beautiful line of the hips. Exercise for training the muscles of the buttocks. Lie on your right side.
Bend your left leg and rest your foot on the middle of the elastic expander. Hold the edges of the simulator in your hands near your chest. Slowly take your left leg to the maximum distance back and slowly return. After a few repetitions, change legs. Exercises for the line of the forearm.
Fix the middle of the elastic band with your feet by standing on it. Hold the tension of the expander with your hands. Slowly spread your arms to the sides and return to the starting position. By the same principle, raise your hands up, pulling the tape.
Exercises with the G8 expander (video)Exercises with the G8 expander allow you to form beautiful arms and legs, as well as adjust the line of the hips. To make the legs slender and the buttocks toned, choose just such a model of the simulator. Before training, you need to warm up. After that, start shaping your body with the help of exercises with the "Eight" expander. Exercise for the formation of the line of the hips.
Step your right foot into the middle of one loop of the expander. Pull the other loop with both hands and hold the resistance. Take your left leg back, taking the “swallow” position. Fix the body for 1-2 seconds and straighten, bending left leg in front of. Repeat the exercise and change legs.
Exercise for the buttocks. With your right foot, stand in one loop of the expander, and pull the other side of it in your hands in front of you. Pulling your left leg to your buttocks, do squats on your right leg.
Exercises for the inner thigh line.
The expander is a kind sports equipment, with which you can create a load on the muscles (due to the return of the applied efforts back). These simulators come in different directions, also, they can have different shapes and be made of different materials (from pipes, tapes and springs).
The expander has everything so that it can be used to lose weight, because it makes the muscles work, and the body tense up and burn calories, as a result of which weight loss occurs.
The advantages of using this simulator are as follows:
- Compactness - it can be carried from place to place and used both at home and in the gym.
- Versatility - with it you can train the whole body and do a variety of exercises.
- It is suitable for both experienced athletes and people with minimal physical fitness.
- With it, you can do both single-component and multi-component exercises.
- It will help strengthen muscle mass in a fairly short period of time.
- Low cost compared to other professional simulators.
Expander choice
This simulator has the following varieties:
- Carpal. It should be used for arm training.
- Brachial- used for training shoulder joints and neck.
- thoracic- used for exercise chest and back.
- foot- designed for training legs and hips.
- Inclined- used to train joints, twists and bends.
In addition, when choosing this simulator, you should understand what level of preparedness you have. For example, for beginners, devices with minimal resistance are best suited (usually they are yellow in color).
For the intermediate level, green simulators are suitable, and for professional athletes- of blue color.
Work rules
In order for the training to be effective, you should adhere to the following rules for working with it:
- Each exercise must be done ten to fifteen times in two or three sets.
- Before each new approach, you should pause for one minute to restore breathing.
- On the simulator, you need to install such a number of springs so that you can safely do the required number of exercises in one go.
- To achieve a really good result, you should train regularly.
- The first workouts should not be too exhausting, otherwise you can overload an unprepared body.
- If you experience pain in the joints or muscles, you should change the exercise performed or take a break from training. It is highly undesirable to work through pain, otherwise tendons or muscles can be damaged.
- You should not practice when you feel bad, so as not to harm yourself.
- Like any sports simulator, the expander requires careful attention during classes.
- It is better to start training with exercises for the shoulders and chest, and finish with hip and arm presses.
Let's start training
Before each workout, you should prepare for it. To do this, it is best to do one of the following workouts:
- push up from the floor;
- rub your palms and make light.
Exercises with a shoulder expander
Exercise 1:
- pass the right leg into the handle of the expander and put your feet shoulder-width apart;
- while exhaling, take the pen in right hand and bend it, while straining the muscles of the arms and shoulders;
- also at the same time you need not to bend your back and make sure that the simulator does not touch the top of the shoulders;
- on exhalation, you can straighten your arm;
- repeat the same with the other hand;
- perform forty times in two sets.
Exercise 2:
- slowly bring the expander behind the lower back and become straight;
- while inhaling, unbend your arms at the elbows, and while exhaling, bend them, while straining the muscles of the arms and shoulders.
Exercise 3:
- bring the simulator forward on straight arms, turn the palms inward;
- while inhaling, bend the right arm at the elbow, and take the straight left arm to the side;
- as you exhale, bend your arm at the elbow again;
- do the same with the other hand.
Workouts with expanders for the hips and muscles of the legs
Exercise 1:
- lie down on the rug, pressing well against the floor with your whole body;
- put your hands behind your head, and bend your legs at the knees and firmly connect them together;
- while inhaling, squeeze the simulator between the knees, and while exhaling, unclench;
- do twenty repetitions in two sets.
Exercise 2:
- lie down on the mat with your back down, raise your legs up without bending them at the knees (after putting an expander on your feet);
- as you exhale, spread your legs to the side, and as you inhale, bring them together;
- repeat thirty times in two sets.
Classes with a foot expander (with handles)
Exercise 1:
- grab the handles of the simulator with the upper girth and stand with your feet on the tubes;
- the face should look straight ahead;
- while inhaling, sit down and raise your hands up;
- on the exhale, stand up again;
- repeat twenty times.
Exercise 2:
- attach the expander to the wall;
- turn around to the wall with your back, and step back half a meter, firmly holding the simulator with the upper girth;
- hands slowly raise to the top;
- stand on your toes, tighten your muscles, then fully stand on your entire foot;
- repeat forty times in two sets.
Exercise 3:
- fix the simulator to the wall with a latch, and to the hips - with handles;
- move a short distance;
- as you exhale, take your left leg back as far as possible without bending it;
- inhale to return it back;
- repeat this with the other leg.
Reviews of losing weight
- Karina, 23 years old.“The expander has become a good friend for me, because it was with his help that I managed to tighten my body well and lose eight kilograms! Of course, these classes require some effort and time, but it's worth it. Great all-round trainer!
- Albina, 34 years old.“I have been working out with the leg machine for the second week. I want to say that it is not at all as easy as I thought, but it really helps me build muscle and lose weight. During this time, the volume of the hips decreased by five centimeters, even though I only work out three times a week!
- Lina, 48 years old.“It was very difficult for me to train on this simulator, as it requires really great strength. After practicing on it for three weeks, I gave up this thankless task, because there was no effect. I think regular running will help me lose weight better. excess weight than this device.
- Anna, 31 years old.“On the advice of a friend who was very enthusiastic about the expander, I decided to try it myself. I used the shoulder option. The first workouts were not easy - the muscles ached, and the whole body was like a wooden one (before that, I didn’t go in for sports at all). Then, gradually, I got used to the loads and I even liked it! Now I work with him regularly. So far, in two months of classes, I lost six kilograms. ”.
- Vitaly, 36 years old.“I worked with the expander for almost three months. This was enough for me to bring my body into good shape and lose seven kilograms. It is not difficult to train, you just need to do it correctly and regularly. Also, you need to know exactly what problem areas It is worth correcting and doing exercises precisely on those areas of the body. I personally worked out on my own, without a coach, and I did it very well. The main thing is motivation. Now sometimes I train on an expander only as a hobby.”
- Snezhana, 22 years old.“I’ve been working out on an expander (for the hips) for just a week, but I already see the result - the muscles have started to really work. I do twenty presses a day in two or three sets, and this is enough for me to really force myself to lose weight. In principle, such training is not difficult, compared to exhausting diets and running (for me personally), so I can safely recommend it, especially since in just seven days I have already lost two kilograms!
- Valeria, 25 years old.“For me personally, this simulator seemed ineffective for the following reasons: firstly, it requires a lot of physical strength Secondly, it works for a very long time. I worked on it every other day for two weeks. I did various exercises (for arms, legs, abs), but for some reason, apart from muscle pain, I didn’t achieve anything. Disappointed!"
After analyzing the reviews about this sports device, we can say that people's opinions about it are very different. Some who have tried note the good efficiency of expanders and quick result. Others, on the contrary, talk about the excessive difficulty of training with them and the insufficient effect. Whatever it was, but in order to really lose weight using this method, you should regularly exercise with the expander and make every effort for this.
- In case of diseases of the joints, muscles, heart, as well as after recent injuries, you should not train with an expander so as not to injure yourself;
- It is not recommended to eat immediately before training. It is best to eat an hour before them or half an hour after;
- It is best to do the exercises in a warm room where there are no drafts, since part of the training takes place lying on the floor;
- To attach the expanders to the wall (for some exercises), you should use special sports rivets or ordinary devices that can cope with this task.
In general, I bought this thing somehow spontaneously, without hesitation, in one large and notorious sporting goods store. I paid about a thousand rubles for it. But what to do with it - I will not put my mind at all. Absolutely nothing interesting, let alone useful, can be done with this miracle expander.
The tension force is absolutely not regulated in any way ... Even with my height of 180 cm, I easily pull it and at the same time practically do not strain any muscles (neither arms, nor legs, nor back).
I tried different exercises as suggested in the pictures on the box: while standing, pulling your hands up, like pumping a pump, is somehow a waste of time. I also tried sitting on the coccyx to pull it simultaneously with my feet forward with my hands to my head - also about nothing, this can be done without an expander. The only plus from this exercise is that you can warm up in a couple of minutes if it’s cold in the apartment =) I also tried to depict movements like rowing - in general, it turned out garbage, my height is simply not enough for good rubber tension ....
Separately, the arms / legs are not made ....
In general, I no longer figured out what to do with this miracle and now it is gathering dust with me. If someone knows something more about this expander, how it can be used effectively, I will be glad if you share your experience)))
