Exercises with an expander

The expander is a sports simulator designed for exercises for the development of small muscle groups. The main principle of training with the expander is to stretch 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, backs.

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 the goal of your classes and technical characteristics of the simulator.

The cystic 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 brush expander to those who suffer from insomnia and are engaged in mental work. He not only develops the muscles of the hands, but also relieves emotional stress.

Varieties of the cystic expander for exercises:

1. Ball.
2. The 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 forearm.
3. The expander "Push" trains the muscles of the hands. It also has an excellent massage effect.
4. A sprinkle expander is suitable for training hands. The load can be adjusted by adding or removing the springs.
5. A spring expander for the fingers allows you to work out the maximum amount of muscles.
6. The rubber ring is the most popular cystic expander.

Shoulder expander for exercises

Thanks to stretching, it allows you to train the muscles of the shoulder girdle and chest. The number of springs is regulated, which helps to control the load during training. Exercises with the shoulder expander help maintain the upper body in tone.

The shoulder expansers include the simulators "Eight", "Double Eight" and a round expander. They can be used not only for training of the hands, but also to 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 novice athletes. Green - resistance is stronger than in the previous case. Red is the middle, and the blue is maximum.

Breast expander for exercises

Allows you to train not only the muscles of the chest, but also the shoulder girdle, back, triceps and biceps. He works out the pectoral muscles well. As a result, the chest lifts and becomes more elastic.

Espander "Butterfly" for exercises

Designed for the muscles of the shoulder girdle, chest, back, press, legs, buttocks. Exercises with an expander "Butterfly" perfectly work out the thigh zone. It is very comfortable and universal in use.

Latex tape or rubber tourniquet

Suitable for training the muscles of the whole body, and also stimulate joint mobility. Often used in yoga and Pilates. Elastic tape or rubber tourniquet replace several simulators at once and provide the maximum load for almost all body muscles.

Aspander of the skier

These are a few rubber harnesses that are attached to the 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 an expander of a swimmer or boxer.

Expander for exercises of the legs

Glastic 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 full training of almost all body muscles. This is its versatility. It differs from other types of legs with legs. Exercises with a multifunctional expander combine the possibilities of training on several models of the simulator.

The advantages and disadvantages of expanders for exercises

Expanders have long gained popularity not only among sports lovers. 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:

1. These are small and light simulators. They can be taken with you on any trip.
2. Simple and convenient to use.
3. Suitable for training at home.
4. You can deal with an expander at any age, even children.
5. Allows you to increase the load and regulate the intensity of exercises.
6. Suitable for rehabilitation after injuries.

Expanders have few disadvantages. Plastic models are considered fragile and unreliable, so you should choose simulators from steel and rubber. Expanders, in which there is no way to regulate resistance, are less popular among athletes. In order not to be disappointed in the simulator, buy it from manufacturers of sports equipment. The goods must be certified.

Expresses with the expander "Butterfly"

Exercises with the expander "Butterfly" help women to solve problems in the hips and get rid of cellulite. The simulator also strengthens the muscles of the chest. You need to perform exercises slowly in two approaches. Exhale at the time of the highest tension. Repeat the exercises 15-20 times.

Exercise 1. Sitting on a chair, put the simulator between the hips with a spring down. By pressing the levers, try to pull your knees to each other. After that, slowly unclench the expander.

Exercise 2. Lying on the floor, bend your legs. Hold the expander with your knees. While in a hurry, try to squeeze and unclench the simulator with your feet. Such exercises with the expander "butterfly" forms the muscles of the hips.

Exercise 3. Lying on the side, hold the expander between the knees. "Butterfly" should be opened towards the heels. Squeeze the simulator with your feet, trying to combine its sides.

Exercise 4. Stand straight. Raise your hands in front of you to your chest level. Between the palms and elbows, click the expander. Put your hands inside, trying to fold the "wings" of the simulator. Damage your hands back slowly.

Exercise 5. Hands with the expander stretch up. Holding on to the “wings” of the simulator, pull them to each other and make them to the sides. This is one of the easiest exercises with the expander "Butterfly".

Exercise with the shoulder expander

Exercises with a shoulder expander provide stretching and formation of the muscles of the chest and shoulder girdle. After a month of constant training, you will notice changes in your body. Repeat the exercises 15-20 times. Over time, their number can be increased.

Exercise 1. Bring your hands with the expander behind your back. Stretch the simulator, straightening the elbows. Slowly return to the starting position.

Exercise 2. Expand your hands with the expander forward. Bend one hand, pulling it to the chest, and take the other to the back. Slowly squeeze the spring of the simulator back.  Repeat the exercises with the shoulder expander slowly. Change your hands.

Exercise 3. Place the shoulder expander along the spine, holding it behind. Extend your left hand up and straighten the right. Repeat several times, stretching the simulator. Change the location of the hands.

Exercise 4. Standing straight, stretch your hands 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 the original state. This exercise with the shoulder expander will help you form the muscles of the chest.

Exercise with an expander

Exercises with a brush expander allow you to develop the muscles of the hands. Such classes help restore hands motor skills in children and adults. Do not start training without warming up muscles. First rub your palms, click your arms into the lock and make a “wave”, squeeze and unclench your fists. Only after that proceed to the main exercises with a brush expander.

Exercise 1. Take a cystic expander in the shape of a ring. Squeeze it so that the opposite sides are in contact. Do it slowly. Repeat the exercise 10-15 times and change your hands.

Exercise 2. Twist the rubber ring in your hand, forming an eight from it. After that, slowly relax your hand, allowing the expander to turn around. Repeat 10-15 times.

Exercise 3.  Squeeze the expander-smile in your hand and fix it for 2 seconds. After that, you can slowly relax your hand. For each hand, make 10-15 repetitions.

Exception Exercises with an expander

Exercises with a ribbon with an expander are used to train different muscle groups. The basis of classes is stretching. Elastic tape avoids injuries.   It is easy to use and provides training for the whole body - this is the strengthening of the press, the development of the flexibility of the spine and the total stretch.

Exercise for the muscles of the press. Lying on your back, fix the middle of the tape on the feet. Bend your legs slightly. Keep the ends of the expander with your hands extended along the body. Raise the torso and legs slowly towards each other and lower them.

Exercise for the muscles of the hips line. Lie on your back. Bend your legs, pulling it to the chest. Round the feet into the tape, the edges of which hold in your hands. Exhaling your legs, fix them for 1-2 seconds and bend it again. This exercise with the ribbon of the expander forms a beautiful line of hips.

Exercise for training the muscles of the buttocks. Lie on the right side. Bend the left leg and rest in the middle of the elastic expander. Keep the edges of the simulator in your hands near the chest. The left leg slowly take to the maximum distance and slowly return. After several repetitions, change your leg.

Exercises for the forearm line. Fix the middle of the elastic tape with your feet by standing on it. Hold the tension of the expander with your hands. While in a hurry, spread your arms to the sides and return to the starting position. By the same principle, raise your arms up, pulling the tape.

Expresses with the Espander "Eight" (video)

Exercises with the Espander "Eight" allow you to form beautiful arms and legs, as well as adjust the hips line. To make the legs slim, and the buttocks are tightened, choose just such a model of the simulator. Before training, you need to warm up. After that, proceed to the formation of your body using exercises with the Espander "Eight".

Exercise for the formation of the hips line. Come with your right foot in the middle of one loop of the expander. Tighten the other loop with both hands and hold the resistance. Take the left leg back when taking the “Swallow” pose. Fix the body for 1-2 seconds and straighten, bending your left leg in front of you. Repeat the exercise and change your legs.

Exercise for buttocks. Stand with your right foot into one loop of the expander, and pull its other side in your hands in front of you. Putting your left leg to the buttocks, make squats on the right leg.

Exercises for the inner thigh line. With your right foot, stand in one loop of the “eight”, and pull with your hands and hold the resistance of the other loop of the expander. Without bending, slowly take your right leg to the side. Slowly lower it in the opposite direction. Repeat several times and change your leg.

Exercises for the back of the thigh.  With your right foot, fix one loop of the expander, and rest on the left of the left leg. Take your left leg back, bending at the knee. After 1-2 seconds, slowly return it back.

Hand exercises with the Espander "Eight" are largely similar to exercises with the shoulder model of the simulator.

Exercises with an expander of a skier

Exercises with an expander of the skier make it possible to train different muscle groups. Models of this simulator consist of several rubber bands. Their number depends on the purpose of the training. Repeat each exercise 20-25 times in the initial period of classes. After a while, you can increase the number of exercises with an expander of the skier.

To strengthen the back musclesStand your legs in the middle of the elastic band. Hold the handles of the expander with your palms just above the shoulder line. The gum should be stretched. Exhaling, stretch your arms up, stretching the simulator, and return them back.

To tighten the muscles of the buttocksPut your legs wider than the shoulders in the middle of the elastic band. Hold its edges with your divorced hands at the level of the shoulders. The elastic band should be stretched, the knees are slightly bent. Rise up, straightening your legs and straining the muscles of the buttocks. Repeat the squats. Such exercises with an expander skier allow you to tighten the muscles of the buttocks well.

To strengthen the muscles of the hands and chestFasten the escander the skier over the middle of the elastic band to the wall or other stable surface. This must be done using a special latch. Keep the edges of the simulator in your hands, pulling it. Standing your back to the wall, make the movements of the skier on the track with your hands. You can imagine that you have ski sticks in your hands.

To make the bottom of the body beautiful, do exercises with the expander of the leg skier. Fasten the simulator on the wall and sit on a chair with your back to it. Fix the edges of the elastic band on the legs. Slowly straighten your leg, pulling the expander. After a second, slowly, return it to the starting position.

Leg exercise with an expander skier. Fasten the simulator on the wall. Lie on the stomach. Fix the edges of the elastic band on the legs. Stretch the expander, raising your legs to the buttocks. This exercise forms the back muscle of the thigh.

Reviews about training with expanders

Compactness and ease of use provided the expanders with recognition among athletes and those who lead an active lifestyle. Such a sports projectile can become the main for training or warming up before classes with other sports shells. Everyone who tested the expander appreciated his capabilities. Reviews about training with expanders:

1. Beginner visitor to the gym: “I liked the model of the Espander“ Eight ”. It is absolutely easy to use. I even take her with me to work in order to make a sports five -minute at lunchtime. ”
2. More experienced athletes speak about the expanders as follows: “I like to warm up before a more serious training with this simulator. The skier expander is suitable for me because it allows you to work for all muscle groups. It is convenient because you can regulate the load yourself. And you can always take it with you on a trip and train in any conditions. ”
3. On the forums devoted to the treatment of joint diseases, expanders are also mentioned: “My son was broken by the motor skills of hands, especially the hands and fingers. The doctor advised to deal with an expander. The son trained daily. At first it was hard, but then even began to increase the load. After a while, he managed to develop both brushes and fingers. To do this, we bought a special model of an expander for fingers. ”
4. I especially like training with an expander of women who do not like classes on bulky sports equipment. Ribbon expanders are used in yoga and Pilates. Reviews about the expanders are positive, for example: “For me, an expander is a find. It is so easy and convenient to use that training brings only pleasure. I do not like heavy loads. In classes with the expander, everything is easy and simple, but at the same time, muscles are training. I picked up a set of leg exercises and buttocks. After two months of constant training, the result pleased me - my legs became slower, and the priest pulled up. ”

How to lose weight with an expander? (video)