Home Exercise Exercise

Exercise exercises allow you to maintain muscle tone and develop various parts of the body at home. The simulator does not take up much space, allows you to work out various groups of the trunk and limbs, it is as transportable as possible. In order to properly use this sports equipment, you need to know the technique of conducting classes, use it comprehensively and correctly. Next, let's try to figure it out in more detail.

What is an expander?

The second name of the simulator in question is a shock absorber. The projectile refers to devices that work by counteracting the efforts of the athlete, creating the appropriate load. Exercise exercises with the expander can be directed to stretching or compression, depending on the type of unit. Among the main types of shells, the following modifications are distinguished:

• rubber versions;
• tubular analogues;
• tape options;
• spring models.

The simulator manufacturers provide the opportunity to work out various muscle groups. At the same time, various degrees of rigidity and device configuration are created. The specified device allows you to train the shoulder and carpal girdle, thigh muscles, chest area. In addition, versions are provided for training using bending, twisting and tilting.

Recommendations for use

To increase the effectiveness of training, you must adhere to tips on the correct implementation of exercises with the expander. Firstly, you need to take the right position during the classes, otherwise you can lose a significant part of the efficiency. Secondly, you should adhere to the general rules for training, which are listed below.

Recommendations:

1. Each approach should include at least 15 repetitions. At the initial stage, it is recommended to perform no more than two approaches. After 2-3 classes, you can increase the load if the preliminary classes went well, without significant overwork.
2. Before training, you need to warm up. It will avoid microtrauma and muscle strain. It can be easy jogging, squats or bending.
3. When doing exercises, make sure that the simulator does not sag. Otherwise, do not expect the proper effect from classes.
   

Women's Exercise Exercise

Next, we consider a comprehensive workout with a rubber simulator, which is one of the most popular of its kind. Classes will work out the hips, buttocks, legs, back.

1. Swing feet. One edge of the expander is attached to the ankle, and the second end - to a securely fixed object (sofa, closet, etc.). It should be even without bending the knees. Perform swings forward, backward and sideways, training the hips and buttocks.
2. Deadlift. For this, a gymnastic apparatus will be folded in several layers, which will increase its stiffness. On the simulator become both legs, feet - shoulder width apart. The edges of the device are picked up. The legs are bent a little at the knees, the buttocks are pulled back (as if trying to sit on a chair). The back is held in the lumbar region with a deflection. Holding the edges of the simulator, make the most possible straightening of the legs.
3. Flexion of the lower extremities. The gum is passed under the leg of the sofa so that the middle abuts against it. Handles are fixed on both ankles. You should lie on the floor with your stomach down while pulling the projectile. First, put a rug or towel under your knees. Perform simultaneous bending of the legs.
4. Leg extension exercise for women. The simulator is fixed in the same way as in the previous lesson. They put a chair, sit with their backs to the sofa, and fasten the edges on their feet. Rubber should be as tight as possible. Straighten your legs in front of you, hands holding the edge of the chair.
5. For abdominal muscles, the following exercise is suitable. The elastic is fixed on a hill (for example, at the handle of a cabinet). Kneel, the handle of the simulator in a taut state should be located at chest level. Hands are bent at the elbows, palms are at the forehead. In this fixed position, the body is bent until the elbows touch the knees.

Expanded Exercise For Men

This complex will allow you to work out the muscles of the arms, chest and back:

1. Hands apart. This procedure makes it possible to work out the deltoid muscle. In the middle of the simulator they become legs, the handles are clamped in the palms. Hands in a slightly bent position raise through the sides.
2. Climbing in front of you allows you to train the front beam of the delta. The starting position is similar to the previous lesson, but the arms are raised in front of you with slightly bent elbows.
3. Bending and raising arms. The movement works out the biceps and triceps. The initial position for flexion does not change, the forelimbs are shifted at the elbows until the shoulders touch. When extending the arms, the expander folds several times, the ends of the sports equipment are bent apart.
4. Craving for yourself. The middle of the simulator is fixed at the level of the navel, the handles are clamped in the palms. You must sit on the floor so that the elastic stretches as much as possible. Outstretched arms are pulled to the belt, activating the spinal muscles.

Spring models

This version of the sports device is similar to the version described above. The rubber base is replaced by springs, which allows to achieve greater rigidity of the projectile, with the possibility of increasing power loads. The modification is optimal for physically developed athletes.

Expanded exercises for men and women:

1. Mixing. The lesson is aimed at pumping the chest. The simulator starts up behind the back, stretches as much as possible to the sides with a small step forward. Exercise should be performed slowly, fixing the stretch for a few seconds at the limit point.
2. Wiring. The handle of the simulator is clamped in the palms, and the device itself is placed at chest level. Then the projectile is stretched to the sides with fixation for 2-3 seconds at the maximum tensile point.
3. Bending. They step on one handle of the expander with the foot, and take the second element in the hand. The limb is bent at the elbow, the body is held evenly, without moving it. They return to the opposite position slowly, without lowering their hand sharply.
   

Carpal analog

Exercises with a home expander of this type are focused on the development of the forearm, hand, fingers. The simulator itself is a rubber ring. Despite the simplicity of the design, it is very effective. It can be used almost everywhere (at home, at work, on the street or in public transport). Before using the simulator, be sure to perform a light warm-up of the fingers and hands through rotational movements.

Training complex:

1. The ring is compressed in such a way that its sides touch each other. After 15-20 slow repetitions, the trained arm is changed.
2. Twist the shell in the form of a figure eight, then slowly relax your hand until the expander takes its usual shape. For each brush in one approach do 15 repetitions.
3. There is an analog in the form of a ball. It must be squeezed, holding for several seconds, and then slowly relax the brush. The number of repetitions is 15-20.

Tape option

Exercises with an expander tape allow you to work out several muscle groups that are widely used in fitness. For safety, the projectile must be securely fixed so that it does not accidentally hit the athlete during training.

Recommended Activities:

1. The following exercise is suitable for the press. They lie on your back, securely fix the tape by the leg of the sofa and pull it as much as possible. Slowly pull the body towards the bent knees.
2. Buttocks can be developed using the following manipulations. One end of the projectile is fixed to the leg of the cabinet or sofa, the second edge to the leg. You need to move to a distance that ensures the tension of the tape. Next, the limb is taken back and up with a delay at the end point.
3. The hips are worked out by straightening the legs with a simulator, with a delay of a couple of seconds at the final point. To increase the effectiveness of this exercise, the expander tape should be pre-folded in half, set the feet on the middle part of the device, and pull the knees to the chest.

"Butterfly"

Exercises for women with an expander at home can cope with problems in the hips. In addition, the simulator can be used to develop pectoral muscles.

The recommended set of classes is given below:

1. Position - sitting on a chair, a sports device is located between the hips with the spring down. It is necessary to squeeze the levers by moving the legs to each other, followed by a slow release.
2. Position - lying on the floor with bent legs. The projectile is held by the knees, slowly squeezing and unclenching the simulator.
3. Starting position - standing upright, arms at chest level. This exercise with the expander consists in squeezing the “butterfly” between the palms and squeezing it inward. The best result is folding the shell in half. The return movement is as slow as possible.

"Skier"

This version of the simulator will allow you to work out almost all major muscle groups. The peculiarity of this simulator is the presence of not one, but several elastic bands. It is recommended to start exercises with an expander at home with 20-25 repetitions. Further, you can increase the "dosage", depending on the age, gender and physical condition of the athlete.

With the Skier version, it is best to complete the following set of activities:

1. Feet shoulder width apart, gum pressed. You need to sit down slightly, like on a chair, take the handle of the projectile in your hands and spread them to shoulder level. In this case, it is desirable to maintain a small deflection in the lumbar region. At the same time, it is necessary to extend the knees, straining the buttocks.
2. Exercise exercises for the muscles of the back. You need to stand in the middle of the simulator, take the handles and bring them to the level of the shoulder girdle. Then they raise their hands through the sides up, slowly returning to their original position.
3. For the development of the pectoral muscles, a shell is fixed to the wall with a suitable clamp. The edges of the sports equipment are picked up and pulled. Standing with your back to the wall, perform movements resembling the movement of a skier on a snowy track.
4. Leg extension. The lesson is performed sitting on a chair. The fixed trainer is straightened with the legs in front of you.

Possible contraindications for training

Exercises with an expander for men at home have certain contraindications. The same applies to women and children. These types of simulators are not recommended for people with the following disorders in the body:

• Hypertension with pressure drops.
• Weak vessels.
• Diabetes.
• Infectious dermatological diseases.
• Oncological diseases.
• Open wounds.
• Cardiovascular diseases.

In any case, before starting an intensive training session, you should consult your doctor.

Brief summary

Expanders are available in various designs. Among the modifications, it is not difficult to find a suitable option for any user, regardless of age and gender. In addition, such a simulator has an affordable cost and fits in any room.