An expander is a small device that allows you to train your hands, forearm and wrist muscles. There are models with which you can train only one hand, there are also those that are suitable for training with both hands. You can also use two resistance bands at the same time.
What are the expander
The training with it largely depends on what kind of expander you have. There are two main types of resistance bands that can be called classic.
The first is a round rubber ring, the most famous type of exercise machine. The material of the expander is springy, thereby preventing any interaction with it. This is the essence of training.
There are also expanders with two handles, between which there is an elastic springy structure. This expander needs to be stretched.
There is another type of expander, a relatively new one - a rubber ball or ball. It also needs to be squeezed like a ring, but the difference is that you can do it with both hands at the same time. This expander trains the chest muscles.
There are other models of resistance bands, but all of them can be called rather exotic, since these varieties each imply their own way of training. For example, there are rudder resistance bands. There are more complex devices with electronic counters.
Convenience of resistance bands in their size: they are easy to take with you wherever you go, on a business trip or on a trip, to work or for a walk. Some people train their arms with an expander to reflect and focus on certain things.
How to train with an expander
Training with an expander involves one simple exercise: squeezing or unclenching the palm in which you are holding the object. Do this until the hand is completely tired. Then rest for a few minutes (during this time you can train the other hand) and take another approach. At first, the hand will quickly get tired, but gradually bring the number of approaches for each hand to about ten.
When it starts to come easy for you, complicate your workouts: during the break between sets, do not relax your hand, but squeeze the expander in it.
If you have an expander that needs to be stretched, then all the recommendations given apply to it to the same extent.
To train effectively, you need to choose the right expander. The trainer that suits you has two properties: it fits perfectly in the palm of your hand and has the necessary rigidity. The second parameter deserves special attention. The rigidity should not be such that you can easily handle the expander, squeezing it without fatigue several dozen times from the first day of training. It is imperative that you have to put in serious effort.
It is not recommended to buy an expander with a metal spring in the middle, as sooner or later a fold of skin may get there, and you will get injured, which will noticeably cool your interest in training.
