An expander is a sports equipment that consists of two handles connected by elastic bands or metal springs. Flexibility is considered one of the main features of this simulator. It can help strengthen many muscle groups, including the arms, legs, shoulders and abdomen.
In addition to increasing muscle mass, training with an expander will help increase the body's endurance and rid it of excess body fat. Classes with this equipment will contribute to the development of the cardiovascular system. It can also help you do stretching exercises that will increase the mobility and flexibility of your joints.
Execution rules
Each exercise with an expander requires determining the exact load, otherwise injuries are possible. For those who practice for the first time, one approach will be 10-15 times, depending on the physical form.
A gradual and gradual increase in reps and approaches is needed. If classes with him are easy for you, then you can add one more or more ribbons. But at the same time, the frequency of repetitions and approaches is again reduced to avoid unwanted injuries.
Exercises
There are many training complexes using resistance bands, and most of them are made specifically for each person. If you are unable to do this, then it is worth contacting a trainer. The specialist will be able to choose the exercises that are right for you, taking into account your age and health.
However, there are basic actions that are most optimal. They need a chest expander. The latter helps to increase the effectiveness of the exercises, and the first results will not be long in coming.
To perform one of them, you need to stand up straight with your feet shoulder-width apart. Take the expander and stretch your arms forward. Start slowly spreading them as far as the spring will allow. Having reached the maximum tension, lock for 10 seconds, then return to the starting position. This should be done 3 times.
Another exercise is suitable to develop the muscles in the arms and back. It is necessary to put one expander handle on the foot, take the other with your hands. At the same time, the palms should look up. After taking a few deep breaths, begin to pull your arms at your chest. It should be performed 3 times on each leg. You can take the expander so that the palms are facing inward. Then start lifting them up to chest level. The number of approaches is the same.
Take the starting position of the first exercise. Raise your hands with the expander up. Start spreading them in opposite directions to maximum tension. Hold the position for 10 seconds and return your arms back.
The following exercise will work to strengthen your biceps. Put the expander on your right leg and grab the handle with the same hand. Start lifting the hand until it touches the shoulder girdle. Repeat 3 times for each hand.
