A rubber expander loop or simply a tourniquet is an alternative sports equipment for exercises that will help strengthen muscles and remove excess body fat. A miniature simulator can replace all the “iron” like dumbbells and barbells. If an athlete prefers to do his own body on his own, then exercises with rubber will increase work efficiency and significantly increase the load.
Who will benefit from training
Such a projectile is inherently universal and fits perfectly into the training program of many people. For example, rubber is universally used by wrestlers, boxers and basketball players in order to increase the general level of their physical fitness and endurance. The so-called circular workouts contribute to weight loss, and in crossfit exercises with harnesses are used to pull up or extra load when push-ups.
Exercises with rubber for men are popular among professional powerlifters, as they help to create increased resistance during the bench press. The classic deadlift can also be combined with the use of special harnesses, but the latter are sometimes used even without an "iron" shell. In addition, rubber is recommended for those who want to develop spinal muscles.
What types of shells to choose
The expanders can be executed in quite different forms, for example, in the form of a piece of rubber cable as a sheath, having a large number of flagella connected inside and special handles for convenient gripping and performing exercises. Others are sometimes performed in the form of a simple circle.
Professional athletes prefer rubber loops because they have the greatest resistance. Exactly the same opinion is shared by most visitors to gyms, but lovers of aerobic exercise, home workouts and functional work with muscles choose shells in the form of harnesses. In fact, the basic exercises with rubber should be enough to lose weight and work out evenly throughout the body.
Designation and designation of shells
For most purposes, the most common expander is useful. Even professional athletes will be able to use it to develop all the necessary qualities. The required resistance level is set depending on the thickness of the loop on the expander. You can find the appropriate designation when choosing a shell directly on the bendable tape itself. The lightest expanders for simple exercises with rubber without any special load will be marked with a number from 7 to 10 kilograms. The maximum load value can sometimes exceed even 100 kilograms.
Stretching rubber with acceptable resistance simultaneously contributes to the effective building of muscle mass and strength indicators. At the same time, such trainings are useful in combat sports, as they increase the power and speed of strikes. Usually wrestlers prefer special sets of exercises with rubber.
Training Program for Martial Arts
Classes in this case are aimed at improving certain indicators, which mainly depend on what the person is doing. For example, judokas are extremely important throwing power. To perform exercises with wrestling rubber, they fix the tourniquet on the wall, becoming a face to it. The ends of the projectile are tightly clamped in the athlete's hands, after which he makes a turn of the whole body and performs a throw, thereby pulling on the tourniquet.
Boxers will like an exercise to develop impact strength. To perform it correctly, it is necessary to fix the expander on the Swedish wall, and to stand with your back two meters from it. Departing to the required distance, the athlete pulls the rubber, and then begins to practice the necessary strokes. Due to the increased resistance, the complexity will increase, and due to the creation of additional effort, the strength and speed of the wave of the arms will develop faster.
Some athletes need to seriously develop push power. It is enough for the wrestler to stand with his back to the tourniquet and take its ends in his hands. A powerful push forward with the maximum possible stretching of the rubber should create a sufficient load.
There is one more universal exercise with rubber for wrestlers. It is applicable in many types of martial arts, for example, in sambo, judo and freestyle wrestling. It is necessary to stand facing the wall with a fixed tourniquet and grasp its ends. With your feet wide apart, tilt the body. After fast enough movements, the athlete puts his hands behind one leg and at the same time takes one big step to the side. Next, you need to return to its original position. Movements should be repeated, each time raising hands behind the other leg.
Training program for athletes
It is believed that such a complex is mainly designed for the widest possible audience of visitors to gyms. The resistance force of the expander is selected in accordance with body weight and preparedness of a person. Exercises are universal and will help in developing strength and building muscles.
Young fighters, who come to the gym for the first time, usually begin with exercises with a barbell. Nevertheless, the bench press and deadlift are not as useful for the wrestlers as it might seem at first glance. Exercises with rubber look much more effective, which contribute to the consolidation of a number of skills useful only in martial arts: holding grabs, stretching the enemy onto yourself or for yourself.
The complex includes:
- pull-ups on harnesses;
- horizontal traction of rubber sitting or standing;
- expander traction in the vertical axis;
- lifting the rubber loop on which the athlete is standing on the biceps;
- Shrugs with a rubber expander.
How to train your lower body
One of the main differences between rubber and dumbbell or bar is the impossibility of increasing gravity. The usual deadlift presses a person to the ground and thereby increases the load on the muscles in the lower body, and the tubular expander creates a slightly different kind of tension for the athlete: it complicates the lifting of the projectile from the ground.
Correctly selected difficulty in stretching the rubber helps to develop good leg muscles. In addition, in any case, to some extent, the problem areas of most people are worked out - the buttocks and the back of the hips.
Lower Body Workout Program
It is best to start the lesson with any of the exercises with rubber for stretching the muscles of the legs. As such, simple lunges can perfectly fit, in which one foot needs to step on the tourniquet, and with both hands to grasp its ends. The free leg is pulled back, and after the athlete begins to squat on it. It is worth remembering that the rubber should be as tight as possible at this time. For each of the legs, such a movement should be repeated 10 to 15 times in order to stretch the muscles of all four limbs enough.
The following are the remaining exercises included in the complex.
- Lateral lunges to strengthen the muscles of the buttocks and inner thighs. The tourniquet is folded twice, fixed on each of the legs at the end. Then the feet are placed shoulder width apart, and the athlete crouches and takes steps in each side in turn.
- Leading the legs back. It is necessary to get on all fours and press the ends of the tourniquet with your hands. One of the legs is threaded into the formed loop and stretches the rubber. In this case, the knee extends and pushes the leg back.
- Swing with rubber. The harness is attached to the furniture leg or pipe. Legs are diverted both to the outside and to the inside. The back is pumped while standing, and the femoral muscles are lying.
Additional training program for back and arms
Simple homework can be supplemented by a few more exercises. For example, if an athlete lands on a tourniquet with one or two legs and begins to bend his arms at the elbows, then this will work perfectly biceps. Of course, the rubber should be tightly clasped in the hands. If you stand on one end of the tourniquet with your heel and hold the other in your hand, then the free end can be placed behind the head. In this case, the exercise with rubber for the back is working on its upper part and triceps.
In addition, there is a special grip on the harness for developing the shoulder girdle. You should stand on the rubber with both feet, and pull it with your hands to the level of the abdomen. To perform, you need to stretch the expander to the very chin with dilution in the elbows.