An alternative to training with dumbbells and a barbell can be training with an expander. They do not create a load on the joints, but they load the target muscles well. In addition, such inventory is inexpensive and practically does not take up space in the house. There are various types of expanders: chest, tape, tubular, carpal, "Eight", "Butterfly" and others. They allow you to load various muscle groups to a greater or lesser extent: legs, buttocks, back, arms, abs, etc.

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The advantages of expanders

Training with expanders can replace classes in gym.Compared to dumbbells and barbells, they have several advantages:

• create a more uniform load throughout the exercise;
• you can practice anywhere: at home, in the gym, on the street, etc.;
• it is possible to choose the degree of resistance suitable for a specific level of training;
• practically do not take up space during storage;
• stress the muscles, not the joints.

Such workouts are also suitable for beginners who have recently been involved, since to observe correct technique much easier in this case.

With the help of these shells, men will be able to strengthen muscles and, if desired, even gain muscle mass. For women, classes are useful for losing weight, tightening the skin and getting rid of cellulite. According to reviews, training with expanders, you can lose 20 or even 30 kg per year.

Types of expanders

In sports equipment stores, you can purchase various types of expanders: spring, tubular, tape and others.

Some of them are suitable for working out individual muscle groups. Others are universal. With them, you can perform exercises for all muscle groups.



Brachial

The chest or shoulder expander is very popular with men. It is equipped with handles and metal springs that create resistance when stretched.




Instead of springs, elastic rubber tubes can be installed.




With manual expanders it is very convenient to perform exercises on the muscles of the back, chest and shoulder girdle. They provide a range of motion that cannot be achieved with dumbbells or barbells.



Tape

Rubber bands are great for developing lower body muscles. They have different degrees of resistance and differ in color.




With the help of such tapes, you can quickly pump up your legs and buttocks. In addition, you can perform exercises on the arms and shoulders.

Eight

A variation of the tubular simulator is the "Eight". This name he received for the similarity with the figure. The projectile has handles on the sides, which makes it convenient to use.




This expander is mainly used to strengthen the muscles of the legs and buttocks.

Butterfly

The Butterfly simulator is a structure with a spring in the middle and two levers extending from it.




With it, it is very convenient to perform exercises for the buttocks, thighs, arms and press.

Skier expander

For swimmers, skiers, and people recovering from an injury, rubber bands and handles are perfect.




Such a simulator is often attached to a wall, door or crossbar. It allows you to perform exercises on almost all muscle groups.

Expander Bubnovsky

The Bubnovsky expander is considered universal. It is named after the doctor who invented this design for the rehabilitation of patients. Now the projectile is used not only for medicinal purposes, but also to improve the physical form of healthy people.

The simulator is a rubber bands with varying degrees of resistance. For convenience, they can be equipped with handles, cuffs and carabiners, with which the projectile can be mounted on a wall or doorknob.




Carpal

To develop the muscles of the forearms, you can use a carpal expander. This is usually a hard rubber bagel that needs to be squeezed with a brush. You can start with the lowest resistance, gradually increasing the load.



Carpal expanders

Such loads are necessary for athletes who lift big weights to strengthen the grip. In addition, classes will benefit people who write a lot (schoolchildren, students, office workers, etc.).

To improve blood circulation and the condition of the body as a whole, you can use equipment with massage spikes.

Massage expanders

Carpal expanders can be made not only in the form of circles, but also in the form of pliers. In this case, the resistance will be due to the spring.



Spring carpal expander

Effective Exercises

To lose weight and strengthen muscles, you need to perform exercises with expanders for all muscle groups. You should select a projectile based on your goals and level. physical training.

You can only achieve results if you practice regularly. For weight loss, it is worth exercising 3-4 times a week with high intensity and low resistance. To develop muscles, you will need to conduct 1-2 workouts per week for each muscle group.

Legs and buttocks

For many women, the main goal of training at home is to strengthen the legs and buttocks. You can make them slim and fit by doing exercises with expanders. For these purposes, tape and tube shells made of rubber, as well as "Butterfly", "Eight" and the Bubnovsky simulator are best suited.

There are several most effective exercises to achieve results in the shortest possible time.

Squats with bands or tubular expanders

The best exercise for strengthening the hips and gluteal muscles are squats. At home, they can be performed with a mini rubber band that must be worn above the knees.

Squatting, you should spread your knees to the sides, overcoming the resistance of the expander. The back should remain straight, and the body perpendicular to the floor. At the bottom point, the lower back should not “peck”, and the pelvis should not twist. It is also important to ensure that the knees do not go beyond the toes.




You can also squat with a tubular expander equipped with handles. It should be long enough for comfortable exercise.

Correct technique:

• put your feet wider than your shoulders, spread your socks to the sides by about 45 degrees;
• firmly press the rubber band to the floor with your feet;
• grab the handles with your palms and raise them to shoulder level;
• while inhaling, sit down, taking the pelvis back, to the parallel with the floor;
• at the bottom point, tighten the buttocks and, exhaling, return to the starting position.



On the rise, the muscles of the legs and priests will have to overcome the resistance of the rubber. In this case, the knee joints and lower back will not receive unnecessary stress.

You need to select the level of resistance individually. At first, you can squat without additional equipment in order to learn the correct technique. Over time, you should increase the load using more rigid expanders.

Mahi legs

You can work out the gluteal muscles in isolation with the help of leg swings. Expanders will help create an additional load.

With fitness tapes, you can do leg retraction from a standing position. In this case, the gluteus maximus will work. During execution, it is important to keep the body motionless so as not to make it easier for the target muscle groups to work.



For the development of the gluteus medius muscle, it is necessary to do leg abductions to the sides. This exercise can be done standing or lying down. The pace of execution should be slow in order to feel the work of the gluteal muscles.




With the Eight expander, you can perform leg swings in the knee-elbow position.

Technique step by step:

• stand in a knee-elbow position, resting your straight arms on the floor;
• press one end of the expander with the knee of the left leg;
• put the free handle on the foot of the right foot;
• while exhaling, straighten the right leg back, straining the buttocks;
• linger at the end point and return to the starting position, but do not lower the knee to the floor to maintain tension.



Leg swing with "Eight"

The same movement can be done using a tubular expander.



Leg swing with rubber band

Folding "Butterflies"

To strengthen the inner surface of the legs, you can perform the reduction of the legs lying on your side with the Butterfly expander.

Technique:

• lie on your right side and bend your legs slightly;
• install the expander between the knees so that the lock is directed towards the feet;
• on exhalation, squeeze them with the effort of the left leg;
• then slowly unclench your knees.



The main thing is to perform the movement under control, feeling the tension of the muscles of the priests and the inner surface of the thigh.

You can squeeze the "Butterfly" while lying on your back. In this case, the buttocks and muscles of the inner surface of the legs will also be involved.

Technique:

• lie on your back and bend your legs;
• fix the expander between the knees with the lock towards you;
• as you exhale, squeeze your legs as much as possible;
• stay in this position for a couple of seconds;
• then slowly return to the starting position.



Only target muscles should work. You can't raise your head upper part back, straining the cervical region.

Back

It is important for both women and men to strengthen their back muscles. This will allow you to maintain correct posture for a long time and protect against injuries of the musculoskeletal system.

Ribbons and tubular expanders are well suited for the development of back muscles.

Belt pull

To strengthen the muscles of the lower and middle sections of the back, you can perform traction to the belt while sitting. Expanders will help increase the effectiveness of the exercise.

Technique:

• sit on the floor and stretch your legs;
• fasten the rubber cord on the feet;
• grab the handles and straighten your arms;
• while exhaling, bring the shoulder blades together and pull the expander to the stomach;
• elbows should go along the body, and not to the sides;
• at the end point, you need to linger and feel the tension of the back muscles;
• then return to the starting position.



You can replace the rubber band with an elastic band. In addition, you can use the Bubnovsky simulator attached to the wall or doorknob.

To shift the load to the upper back, you need to do traction with the expander while standing. The execution technique will be similar. The main thing is to carry out the movement due to the effort of the back muscles, and not to pull the tourniquet with your hands.



Pull-ups with an expander

An effective exercise for strengthening the muscles of the back is pull-ups with a rubber band. Depending on the grip, you can work out various parts of it. If you take the horizontal bar wide, the load will be received to a greater extent latissimus dorsi. A narrow parallel grip helps shift the focus to the bottom and middle of the back.

Technique:

• fix the expander on the horizontal bar by tying a knot;
• hang on the horizontal bar, bending your knees;
• get them under the gum;
• as you exhale, pull yourself up, and then slowly lower, overcoming resistance.



To perform this exercise, you need to select a durable expander that can withstand the weight of the body.

Breast

For the harmonious development of the body, you need to pay attention to the pectoral muscles.

For women, this will help lift and tighten the breasts, and for men, emphasize muscle relief.

Hand spread

At home, you can do hand dilutions with a chest expander.

Technique:

• stand straight, feet shoulder-width apart;
• pick up a chest expander with springs or rubber tubes;
• straighten them in front of you at shoulder level;
• as you exhale, spread your arms to the sides, feeling the stretching of the pectoral muscles;
• then bring them together in a controlled manner.



Instead of a shoulder expander, you can use the "Eight" or an elastic band.

Expander push-ups

Strengthen pectoral muscles You can use push-ups with a wide setting of hands. You can increase the load using the resistance of the expander.

Technique:

• stretch the tape or tube expander across the top of the back and press the ends to the floor with the palms of your hands;
• take emphasis lying down;
• while inhaling, bend your elbows, dropping down;
• touching the floor with your chest, you need to return to the starting position.



Throughout the movement, the body must remain straight. It is impossible to raise the pelvis and bend the lower back.

Hands

You can pump up your arms and make them more fit with the help of exercises with an expander.

The area on the front surface of the arms is occupied by the biceps, and on the back - by the triceps. In order for the body to be harmonious, attention should be paid to the development of both muscles.

Curls for biceps

Pumping up biceps is pretty easy. It is enough to do bending of the arms with a rubber band or a tubular expander.

Technique:

• press the expander to the floor with your feet;
• grab the handles and lower your hands along the body;
• on the exhale, bend them so that the forearms almost touch the biceps;
• at the top point, make a peak contraction and then slowly straighten your arms.



The elbows must remain motionless so that the biceps do all the work. In addition, you can not swing the body back and forth.

Triceps extension

In women, skin begins to sag with age. rear surface hands You can cope with this with the help of extensions, which are aimed at developing the triceps.

Technique:

• stand up straight, press the expander with your feet to the floor;
• bend over so that the back is almost parallel to the surface;
• slightly bend your knees;
• pick up the free ends of the expander and raise them to parallel with the floor;
• on the exhale, fully extend the arms back with the effort of the triceps;
• lingering at the top point, return to the starting position.



In this case, you can not spread your elbows to the sides. You also need to make sure that your back remains straight.

Press

Expanders allow you to strengthen the abdominal muscles. With their help, you can pump up the press to cubes.

But it should be understood that the relief will be noticeable only with a small fat layer. To do this, you need to follow a diet and do cardio.

Leg raise with expander

The lower part of the rectus abdominis muscle can be more strongly involved in the work by lifting the legs with a rubber band.

Technique:

• lie down on the mat, fix the projectile on the feet;
• pick up the free ends, slightly raise the legs and upper back from the floor;
• with the force of the press, raise straight legs 90 degrees, pulling the rubber.



This exercise should be performed slowly, making sure that only the abdominal muscles are included in the work. The neck should not strain during execution.

Number of sets and repetitions

To make a full-fledged training complex from the presented exercises, you need to decide on your goals.

Women, in order to lose weight and tighten muscles, need to choose 1-2 exercises for each muscle group and perform each for 12-15 repetitions in 3-4 sets. Such training should be done 3 times a week. They will help you quickly excess weight and strengthen the muscles of the whole body.

Men who want to achieve muscle relief should perform 8-10 repetitions in 3 sets. In addition, you can work out muscle groups on different days.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

Reading time: 28 min

A tubular expander is a sports equipment for strengthening muscles, which is a wear-resistant latex rubber tube with two plastic handles. Exercises with an expander will not only add variety to your workouts, but will also become great alternative exercises with dumbbells.

So, what are the advantages and benefits of exercising with a tubular expander, and also how to choose the right sports equipment for yourself?

Tubular expander: general information and features

The tubular expander gives a power load to the muscles, which is created due to the resistance of the rubber. The resistance causes the muscles to contract, which stimulates the growth of bone and muscle tissue. Unlike the expander, it gives tension to the muscles throughout the entire range of motion, providing a more uniform and high-quality load. Resistance band training is safe and effective and is often recommended by physiotherapists for injury rehabilitation.

There are many different types of expander (carpal, chest, butterfly, figure eight, expander skier, elastic band), but it is the tubular expander that is convenient and versatile for loading all major muscle groups. This type of expander is equally effective for the muscles of the upper body (arms, shoulders, chest, back, abs) and for the lower body (buttocks, legs). You can use a tubular expander:

• V strength training for muscle building
• in toning workouts for body relief and increasing muscle endurance
• in cardio workouts to burn fat

The tubular expander is made of durable thin rubber, which is shaped like a tube. The length of the expander is 120-130 cm. Depending on the hardness of the rubber, tubular expanders have several levels of resistance, which give different degrees of load. The rigidity of the expander very often differs depending on the specific manufacturer, even with the same declared level of resistance.

A tubular expander is a lightweight, compact and inexpensive type of equipment that will become an indispensable sports attribute both at home and in the gym. One of the disadvantages of the expander is the fact that it is not able to provide such a level of load that dumbbells, barbells and simulators are capable of. If you are a serious bodybuilder, the band is unlikely to help you reach your big strength training goals.

10 advantages of a tubular expander

1. The tubular expander is used for effective workout all muscles of the upper and lower body. At the same time, you will perform exercises already familiar to you, which are also relevant when training with dumbbells. (e.g. bicep raises, shoulder presses, back rows, leg abductions, squats).
2. The tubular expander is suitable for both beginners and advanced practitioners: the load is easily adjusted by the level of resistance. In this case, you can use several expanders at the same time to increase the load.
3. The expander can always be taken with you, it is very light and compact. If you are going on vacation, a business trip, or often move, then instead of dumbbells for training, it is quite possible to use a tubular expander. Such equipment does not take up much space in the apartment, unlike bulky simulators and free weights.
4. The expander is a more gentle tool for joints and ligaments than dumbbells and a barbell, so it is suitable for older people and people with physical limitations. Some experts claim that the expander is one of the safest methods to increase bone strength and prevent osteoporosis. Also, with an expander, there is no risk of dropping a heavy projectile and injuring yourself.
5. You can independently adjust the load of the expander: if you slightly reduce the length of the elastic band by wrapping it around your hands, then this creates a b O More resistance and more stress on the muscles.
6. During exercises with the expander, those responsible for stabilizing the position of your body in space are actively working. This is a good prevention of diseases of the back and lower back.
7. The tubular expander has no inertia, which forces you to follow a certain range of motion to overcome resistance. This helps to maintain the correct exercise technique, which means more efficient work on specific muscle groups.
8. This is a very budget option for sports equipment, its cost does not exceed 300-400 rubles.
9. There is a ready-made set of expanders of different resistance on sale, which will help you create a home mini-gym without heavy and bulky equipment. (Purchase links below).
10. During some exercises, a tubular expander can be combined with dumbbells to increase the load and distribute it more evenly.

Cons of a tubular expander

1. Dumbbells have a well-defined weight, while tubular expanders have a rather blurry load gradation (strong, medium, weak). When working with an expander, you will not be able to measure the exact efforts that you make to stretch it. You will have to rely on your feelings.
2. With dumbbells, it is easier to regulate the load and monitor your progress by simply gradually increasing the weight of the equipment. In addition, the expander has a load limit, so it is not suitable for people who are used to exercising with large weights.
3. A tubular expander can tear and stretch with frequent use, unlike dumbbells and barbells, which will last you a very long time.
4. With an awkward movement, the elastic band can come off and hit hard or cause injury. So always practice with full concentration.

How to choose an expander and where to buy

Despite all the advantages of using an expander, it can not be found in every sports store. But you can always buy a tubular expander in online stores, where, as a rule, there is a large selection of expanders of various stiffness. The only downside to buying online is that you won't be able to visually verify the quality of the product and check the load. Please note that the rigidity of the expander may vary from manufacturer to manufacturer even with the same declared resistance.

What you should pay attention to when buying an expander:

• Tube material. Choose an expander with durable thick rubber. Try stretching the rubber a few times and check for white streaks or imperfections on the surface.
• Handles. Handles must be made of durable plastic, resistant to mechanical damage. Check that the handles have a rough, non-slip surface that provides improved grip during exercise.
• Fastening. With strong tension, most often the expander breaks precisely at the point where the handles and the tube are attached. Ideally, choose an expander in which these parts are connected with a metal carabiner (found in expanders with interchangeable tubes).
• Length. Check if you can perform exercises with an expander, where it needs to be pulled out as long as possible (e.g. shoulder press). Some expanders have such a hard rubber that even with great effort they are unable to stretch to the required length.
• Additional rubber cover. The expander, in which the rubber tube is covered with a braid or a protective sleeve (casing), is more wear-resistant and reliable for long-term use. Such expanders usually cost more.

The resistance level of the expander is usually indicated in the product description and is determined by the color scheme. The color scheme option depends on the specific manufacturer, but most often the following gradation is provided:

• yellow: very light load
• red color: medium load
• black color: very heavy load

Sometimes the level of resistance is applied to the grips digital designations: 1 - low resistance, 2 - medium resistance and 3 - strong resistance. In this case, the color of the rubber does not matter.

In order to increase the variability of exercises with a tubular expander, you need to consider where it can be fixed in the room. (for example, a wall, a door, a Swedish wall will do). You can use special wall mounts or door mount:

A tubular expander is one of the most affordable attributes on the sports equipment market. The cost of an expander is 300-400 rubles, the cost of a set of expanders is 800-1500 rubles. The largest selection of expanders is offered on aliexpress at a low price and with free shipping.

We offer you several options for tubular expanders on Aliexpress, which you can order right now. Expanders usually arrive within two to three weeks. We have selected several sellers with the most affordable prices and positive reviews. Be sure to read product reviews before buying.

Single expanders

Usually sellers on Aliexpress offer 5 resistance levels of expanders (from 5 kg to 15 kg). Each color corresponds to a certain hardness.

Expander sets

For training with a tubular expander it will be convenient and profitable to purchase a whole set of tubular expanders of different stiffness. This will allow you to train in a complex way, working out each muscle group as much as possible. The set usually includes 5 expanders of different hardness (from 4.5 to 13 kg), 2 handles, leg straps, a door holder, a bag.

30 exercises with a tubular expander

We offer you an excellent selection of exercises with a tubular expander for all muscle groups. Be sure to warm up before training with an expander, and after training, stretch all muscles.

If you plan to work over growth muscle mass , then perform each exercise 10-12 repetitions in 3-4 sets. Choose the resistance of the expander so that the last repetitions are performed at maximum effort. If you are planning to work over muscle strengthening and weight loss, then perform each exercise 16-20 times in 2-3 sets. The resistance of the expander can be taken as medium.

Exercises with an expander on the shoulders

Exercises with an expander for the pectoral muscles

1. Chest press with an expander

3. Breeding arms for chest muscles

Exercises with an expander for hands

1. Raising the arms for biceps

Exercises with an expander on the back

2. Pulling the expander with two hands

3. Thrust expander crosswise

4. Horizontal back row

5. Horizontal pull with wide arms

Exercises with an expander for the lower back

2. Raising the body to a sitting position

The expander develops the muscles of the arms well, especially the shoulder joint, as well as the trunk. Exercises can be done to warm up or exercise in the morning. Expanders that are manufactured at the factory consist of many parts. Namely, from springs, but rubber bands attached to two handles can be used. You can also increase the load each time, the kit includes additional springs.

When you are exercising with an expander, you should not forget what you need gradually increase the load. First you need to leave one spring and do 1-2 sets of exercises. Only after you can easily complete the number of repetitions in the exercise, you can increase the number of springs or sets.

When you wake up to do the exercise, you need to make sure that you constantly come to the starting position smoothly, with little resistance, you do not need to relax the muscles. Each exercise should be performed 7-12 times.

1. Feet should be placed shoulder-width apart, and hands with an expander should be raised in front of you so that the palms are turned inward. Then spread straight arms to the sides and inhale, then return to the original position and exhale. When you do this exercise, try not to lean back too much and try to look ahead of you all the time.

torso

4. In this exercise, you will need to put your feet shoulder-width apart, take the handle with a grip from below with your right hand, and place your right foot at the other end. You do not need to deflect the torso, you need to bend your right arm at the elbow until it touches the shoulder expander and take a breath. And then, unbending the arm in the elbow joint, return to its original position and exhale.

Raising hands behind the back

5. Again we get up to the original position. But now we must move the expander behind the back so that the arms are bent and the palms are looking out. Then straighten your arms to the side and inhale. Then, bend your arms and return to the original position and exhale. This exercise is done with several additional springs.

Pulling the arm away from the shoulder to train the triceps

6. Now the expander should be picked up and transferred behind the back so that the right arm is bent at the shoulder, and the left straight line is pressed to the thigh. Then straighten your right arm up to straightness and inhale. Returning to the original position, you need to exhale. Repeat this exercise with both hands.

Arm extension

7. In this exercise you should take the expander with your palms inward. Raise the left hand to the side, and press the right, bent to the chest. Then you do not need to bend the left arm, straighten the right arm to the side to the maximum extension and inhale. In the next step, bend your right arm and return to the original position and exhale. The exercise should be done with each hand.

Squats

8. And the last exercise should be done with several expanders, with the addition of several springs to each. We put our feet shoulder-width apart. We pass both feet into the handles of the expanders and sit on the floor. Take the other handles with your hands, with an underhand grip and pull them to your shoulders. This exercise should be performed without bending the torso. As you stand up, inhale, and when you bend your legs, exhale.

Exercises with an expander for all muscle groups - Video

Dumbbell exercises for men and women Tendon exercises Zass (Iron Samson)
CrossFit at home

Fitness trainers say that exercises with an expander for women at home are very effective. You will be able to work out all muscle groups.

Band expanders are very compact and extremely versatile. they are ideal for training at home, outdoors, when the sun gently shines and a light breeze blows on you, as well as on business trips. Sometimes, before a run, I put the band expander in my pocket and take it out from time to time in order to do one or two exercises or work out all muscle groups.

Today I will show you my favorite 9 exercises with a tape expander. We will look at exercises for the upper and lower parts body, for the press and even cardio movements. You can do any exercise you like or use this set of exercises to work out all muscle groups. All you need is a tape expander.

The exercise time is 30-60 seconds, then move on to the next one. After you complete all 9 exercises with the expander in a row, rest for 2-3 minutes. In total, from 3 to 5 approaches await you, depending on your well-being and physical fitness. The advantage of this set of exercises is that any woman can perform it at home. You will not need any specific equipment, with the exception of a tape expander.

I draw your attention to the fact that during the exercises you must carefully monitor the tension of the tape expander. It shouldn't hang on you like noodles. Don't be lazy! Exercises with an expander for women at home will be a great alternative to morning exercises. So, enough extra words. We move on to our set of 9 exercises with an expander for women at home.

Trainer's Tips: During the exercise, the expander should be behind you, touching the shoulders. Keep your elbows in front of you. When doing band squats, make sure to keep your knees behind your toes. In other words, do not lean forward as if you are picking something up from the floor. In this case, you lift your heels off the ground. At the end point of the squat, your butt should be parallel to the floor. Make sure that the main weight of the body falls on the heel. From the side it will look like the letter "G".

Don't slouch, keep your chest up. From the beginning to the very end of the exercise, you should feel the tension of the tape expander. Even when you sit down, it should not sag.

Trainer's Tips: Make your favorite exercise more efficient. Take an emphasis lying down. Place your hands slightly wider than your shoulders. Stand on your toes, if this is difficult for you, then on your knees. From the side, your body should resemble a straight line. Don't slouch! Make sure that the ends of the tape expander are firmly pressed with your palms. Make sure that the expander on your back is even. If the tape expander is twisted, it will constantly slide towards the neck.

Trainer's Tips: During this exercise, the core muscles should be tense. For those who are not in the know, the core muscles are a complex of stabilizer muscles. These include the rectus, transverse and oblique muscles of the abdomen, buttocks, muscles of the back of the thigh and some others.

Make sure the band is on your ankles. The higher you raise it, the easier it will be to perform the exercise. Don't let your body sway, be mindful of your core.

If you want to load the quadriceps, then after you take a step, lower yourself on your toes first. If your goal is beautiful and elastic ass, land on your heel first.

Trainer's Tips: Our next exercise with an expander for women at home is the thrust of a tape expander to a standing belt. Bend your knees slightly and tighten your core muscles. Watch your shoulders, do not lift them up. Squeeze your shoulder blades. Keep your elbows close to your body while standing with the bandstand to your waist. Don't let it sag.

Trainer's Tips: L-shaped raises are a combination of two exercises: raising the dumbbells to the sides and raising the arms with dumbbells in front of you. Place your right foot in front of you and step on the band expander with it. Bend your knees slightly and tighten your core muscles. At the same time, raise your right hand to the side, and your left hand in front of you, forming the letter “G”. Lower them to their original position. Now raise your right hand in front of you and your left hand to the side. In the next approach, put your left foot in front of you and hold the tape expander with it.

Bicycle crunches

Trainer's Tips: As you may have guessed, just like last time, cycling crunches were created from two exercises: cycling and crunches. Do not hurry! Bend your legs and keep them about the width of your pelvis apart to maintain a constant tension on the band. Stretch one leg forward as if to strike, and pull the other towards you. Touch your elbow to your knee, then repeat the process using the other elbow and the other knee.

Mahi legs lying on your side

Trainer's Tips: Lie on your left side and bend your left leg. Fasten the tape expander just above the knees. Tighten your core muscles. Make sure your hips are opposite each other. Don't let your body lean back to lift your leg higher. In the next approach, lie down on your right side.

Walking in a semi-squat

Trainer's Tips: Squat as low as possible and try to take as many steps as possible. As the exercise gets more difficult, don't let your torso lean forward. Raise your chest up and focus on something in front of you. It needs to be slightly higher than your face. Remember that the tape expander should never sag.

Running in place

Trainer's Tips: Here's the promised early cardio. Feet slightly wider than shoulder width (sorry for the tautology). The band expander should be slightly above the ankle, at the level of the calf muscle. Move your arms and legs as quickly and smoothly as possible.

Outcome

Perform 9 exercises with an expander for women at home and you will see positive results in two to three weeks. Our workout routine is very simple. All you need is 20-30 minutes of free time and a band expander. Tell us which exercise you enjoyed the most. Here are some more articles you might be interested in

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The first thing that Internet search engines still give out for the query "expander" is an old-fashioned spring piece of iron from the arsenal of the foremost workers of the TRP of the USSR, 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 rubber shock absorber with handles.

“Actually, that old-school progenitor of expanders worked perfectly,” says Ekaterina Soboleva, fitness director of the Zupre sports club. - It's just that most of the time it was used incorrectly, they tried to build muscle. 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. Pulling the rubber after strength exercises is a good end to the workout, but growing biceps by 45 cm due to the expander alone will never work.

The advantage of a modern expander is its compactness. “You can put a shock absorber in your pocket and go on vacation with it without dragging a row of dumbbells from 1 to 10 kg behind you to do lunges, squats, exercises for hands, wrists, etc.,” comments Ekaterina Soboleva. — Mobility and versatility are its main advantages. 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. In today's workout, we'll be mixing both."

Expander exercises: general rules

1. Perform all exercises for 15 repetitions, swings - for 20-25 (they are simple and not energy-intensive). 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.

2. Be sure to warm up before training, never exercise "cold". At the end - a basic stretch as a hitch, so that the pulse drops calmly, the muscles stretch. “We definitely need a transition from active exercise to the rest phase,” comments Ekaterina Soboleva. “The body can react ambiguously to sudden changes in motor activity, so you need to enter and exit the workout smoothly.”

3. Make sure that the rubber is always in tension, if it sags, you are not working. “If possible, perform leg exercises with a harder expander - it will be more effective,” says Ekaterina Soboleva.

Exercises with an expander: a complex for beginners

Leg exercises

Squats

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 15 lunges and repeat for the other leg.

Mahi

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.

Standing row, elbows to the side

For this exercise, the shock absorber must be attached to the external block. We used 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 a level 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. Operate top shoulder girdle and the top of the back.

chest exercises

One arm forward press

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 clasp your hands behind your back? In this case, the rubber will stretch your arm, thereby increasing your flexibility.

Triceps curl from behind the head

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.

One arm press up

Center the rubber 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 the 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 15 tilts in one direction. 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. - If you do this exercise with dumbbells, then it will be so. 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

1. Before starting each workout, carefully check the rubber, slightly stretching it, 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. “One non-obvious hole - and at the most inopportune moment the simulator can fly off, burst and injure,” warns Ekaterina Soboleva. - To avoid this, you need to carefully check the rubber before classes. Our club uses about 20-30 expanders per month, and this does not depend on the quality of the simulator itself.

This is how a working and damaged shock absorbers look in tension. If yours looks like the one above, throw it away immediately.

2. Make sure the expander is securely fastened and will not break when pulled. “A more reliable way to fix the simulator is the so-called exotic, twisting with a ring so that the tails hang less,” says Ekaterina Soboleva. - When winding, it is very important to center the rubber, especially if you are doing symmetrical exercises - so that the same tension is felt in the starting position. 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.

3. When you press the rubber with your foot, make sure that the shock absorber is in its center. “This is the safest position, because sometimes the weight is involuntarily transferred to the heel or toes,” says Ekaterina Soboleva. “Fixing the expander under the fingers or the heel may not be so convenient and even painful, raising the foot in the center dampens the thickness of the shock absorber and fixes the rubber more securely.”

4. Don't exercise barefoot. “It is necessary to perform exercises with a shock absorber in shoes,” explains Ekaterina Soboleva. - By winding the rubber directly on the foot, even if it is in a sock, you will create unnecessary stress for it - this is practically a guarantee that the foot will be reduced. In addition, in sneakers you can be sure that the expander will not come off.

5. 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!