If you just can't find an opportunity to go in for sports, because you don't have time, no money, no beautiful tracksuit, no good sneakers, and there is absolutely no place at home - buy an expander. The rubber expander with handles will replace even the most complex exercise machines, and when folded takes up almost no space.
It is necessary
- - Expander in the form of a rubber cord with handles;
- - gymnastic mat;
- - stable support.
Instructions
Step 1
Attach the expander around the support at mid-thigh level. Stand straight with your feet slightly wider than your shoulders and grab the expander handles. Slowly lower yourself into a deep squat. Without bending your elbows, pull the expander back so that the handles pass between your heels. Then return to the starting position. Repeat 20 times.
Step 2
Secure the expander to a stable support at chest level. Grasp the handles with both hands and step back so that the expander stretches and your arms are completely straight. While maintaining balance with the expander, slowly lower yourself into a deep squat on one leg. Then return to the starting position. Do 8-10 squats and change your leg.
Step 3
Stand up straight, wrap the shock behind your back and pull it at shoulder-blade level. Hold the handles with your palms facing forward and spreading your arms out to the sides. Then, while pulling on the shock, bring your palms together in front of your chest. Keep your back straight and do not bend your elbows. Only the chest muscles should work.
Step 4
Stand with your feet in the middle of the shock. Place your feet shoulder-width apart and slightly bend your knees. Hold the shock arms at mid-thigh level with your palms facing you. Tighten your abs and flatten your shoulder blades slightly. Raise your arms by bending your elbows and spreading them to the sides. Raise your hands to shoulder level, hold for two counts, and slowly return to starting position.
Step 5
Lie on your back and rest your feet in the middle of the expander. Raise your legs and bend your knees. Grasping the handles, pull the expander and place your elbows on the floor near the body. Straighten your legs, keeping them at a slight angle to the floor. Pull the socks towards you. Then return to the starting position.
Step 6
Lie on the mat with your back so that your head is about 30 cm from the support. The expander should be wrapped around the support at a height of 40-45 cm. Raise your straight legs at an angle of approximately 45 degrees to the floor. Stretch your arms forward and pull the expander, palms facing down. Bend your knees and pull them up to your shoulders, at the same time, lift your shoulder blades off the mat and reach your feet with your hands. Hold at the extreme point for two seconds and slowly return to the starting position.
Step 7
Secure the expander to a stable support at about chest level. Stand with your back to the support. Put your hands with the expander handles clamped in them over your head and bend at the elbows so that the hands are at the level of the ears. The expander should be taut. Straighten your arms over your head, hold for two seconds and lower your arms to the starting position. Do 10-16 repetitions.
Step 8
Sit on a gym mat. Clip the expander at the height of your chest. Grasp the handles. The expander should be well taut in straight arms. The palms look at each other. The legs can be slightly bent at the knees, the feet are hip-width apart, the socks are pulled towards you. Bring your shoulder blades together and pull the expander handles to your chest. The elbows should move backward along the body, do not spread them to the sides. Hold for one count and slowly straighten your elbows.
