To have a pumped-up slender body, you do not have to exhaust yourself with daily workouts in the "rocking chair" or give a lot of money for a home gym. The undeservedly forgotten expander has regained its popularity again. It perfectly develops strength and pumps up the muscles of the shoulders, arms and trunk.
Instructions
Step 1
The main principle of exercising with an expander is a gradual increase in loads. If you are just starting to train, then it would be more correct to remove the extra springs from the expander, leaving only one or two. When the load is normal, add the spring and increase the number of sets.
Step 2
Watch your hand movements as you exercise. They should always return to their original position, and this should not be done abruptly and not due to complete relaxation of the muscles, but smoothly and with some resistance. The minimum number of repetitions is 6, and the maximum is 20 in one approach.
Step 3
Stand straight with your feet shoulder-width apart. Raise your arms forward, holding the expander in front of you, palms facing inward. As you inhale, begin to spread your straight arms to the sides. Return to the starting position as you exhale. While stretching the expander, do not lean back, fix the torso perpendicular to the floor. In the same position, lift your hands with the expander up, turn your palms outward. Spread your arms to the sides so that the expander springs go behind your back - inhale. Return your arms to the starting position as you exhale. Reps - 6 to 10.
Step 4
Insert your feet into the expander handle. Tilt the body forward a little and wrap your hands around the second handle, pressing it against the chest. As you inhale, begin to unbend your back, bending slightly in the lower back. As you exhale, return to the starting position. If fitness permits, add a spring to the expander to increase the load. Do 10-15 repetitions.
Step 5
Do the exercise with two resistance bands, adding a spring to each. Spread your legs shoulder-width apart, insert your feet into the resistance bands and sit down. With bent arms, grab the free handles of the resistance bands with a grip from the bottom, pressing them to your shoulders. While inhaling, stand up without bending the body. As you exhale, return to the previous position. If you have only one expander, then insert one foot into the handle, and grasp the other handle of the expander with both hands, pressing it to your chest. Do 6-10 repetitions.
