Exercises with an expander for women. Strength training with an expander: exercises for all muscle groups Chest expander exercises

1) Push-ups

1) Muscles involved: pectoral muscles, triceps.

Starting position: Take a lying position as if doing regular push-ups. Throw the loop over your back and press the rubber band to the floor with the palms of your hands. Tighten the muscles of your back and lower back and fix them, try not to arch your back or change its position relative to your legs, maintaining a straight line.

As you exhale, extend your arms. At the end point of the movement, freeze for a second and, while inhaling, return to the starting position.

for men the loop is a purple loop, for women it is red or yellow.

2) Standing horizontal press

2) Muscles involved: pectoral muscle, triceps.

Starting position: With the loop over your back, move your elbows back and grab the band, keeping your hands close to your chest.

Techniqueperforming the exercise: Exhaling, extend your arms straight out in front of you. Fix the position at the end point and, while inhaling, return to the starting position.

Optimal initial load level: for men - a purple or yellow loop, and for women - a red or yellow loop.

3) One-handed flattening

Muscles involved: Pectoralis major muscle, anterior delta of the shoulder.

Starting position: secure the hinge using a special clamp to the door at chest level. Fasten the handle holder to the ends of the rubber. Holding it, move away from the door to such a distance that the rubber of the hinge receives a slight tension. Then turn away from the door (wall) about 30 degrees. This position will increase the amplitude of the pectoral muscles. Bend your arm slightly at the elbow joint and lock it in this position.

Technique performing the exercise: As you exhale, move your hand to the center of your chest using contraction of your pectoral muscles. After reaching the end point, inhale and return to the starting position.

Recommendations for performing the exercise: Try to maintain the correct angle in the elbow joint at all stages of the exercise. Otherwise, the biceps comes into play, taking the load away from the chest muscles.

To work the upper part of the pectoralis major muscle, secure the expander in the lower position. To emphasize the load on the upper chest, the loops should be secured in the lower position. When performing this version of the exercise, you need to tilt your body 15-30° forward.

Optimal initial load level: men - purple or yellow loop, women - red or yellow loop.

4) Reduction of arms while standing

4) Muscles involved:

Starting position: Using the clamp, attach two training hinges to the door at chest level (as shown in the photo). Attach two holder handles to the ends of the rubber. Take them in your hands and, turning your back to the wall (door), move away to such a distance that the rubber stretches a little. Bend your elbows slightly and hold them in this position until the end of the exercise. To give your body maximum stability, place one leg forward.

Exercise technique: As you exhale, bring your hands together until they touch. At the end point, pause for a second, and then inhale and return to the starting position. All movements should be performed by contracting the muscles of the chest and anterior deltas.

Optimal initial load level: for men - yellow or purple, for women - red loop.

5) Standing Angle Press

5) Muscles involved: middle part of the pectoral muscles, anterior delta of the shoulder.

Starting position: using the clamp, secure the training hinges in the lower position to the door, as shown in the photo. Attach two handle holders to the ends of the rubber. Take the holders in your hands, move your elbows back, then, turning your back to the door, move away to such a distance until the rubber of the hinges is slightly stretched.

Techniqueperforming the exercise: As you exhale, extend your arms forward and upward (at an angle of approximately 45°). Fix the position at the end point and, while inhaling, return to the starting position.

Optimal initial load level: for men - a purple or yellow loop, and for women - a red loop.

6) Standing horizontal press with fixation

6) Muscles involved: pectoral muscle, triceps.

Starting position: using the clamp, secure the training loops at the bottom to the door at chest level. Attach two handle holders to the ends of the rubber. Take the holders in your hands with an overhand grip (palms down). Pull your elbows back, then, turning your back to the door, move away until the rubber is slightly stretched.

And keep your body in good shape. Thanks to its compact size, you can practice with it even at home.

What it is

An expander is a simple object, the principle of which is based on elastic deformation. Depending on its structure, it can be twisted, squeezed, compressed and stretched. Thanks to durable materials, it always returns to its original position. When performing exercises with an expander, you use many muscle groups, from your arms to your buttocks. When we exercise with an expander, we have a completely different load on the body than with other sports equipment. The whole secret lies in the power of resistance. Our muscles react to this, responding with effective results.

Types of expanders

There are a huge number of expanders for women and men, each of which can be purchased at any sports store at an inexpensive price. You can perform exercises with any proposed expander at home.

Carpal expander

The hand expander resembles a donut or is made in the form of pliers. It strengthens the hands well and is intended for people with poor circulation, joint diseases and is suitable for hypertensive patients. An excellent exercise machine for schoolchildren or people who have to write a lot. A small expander can be easily stored in a pocket, does not take up much space and weighs very little. You can take it with you and stretch your arms during breaks. 50-100 compressions on each hand are enough for training.

Chest expander (shoulder)

Sports equipment keeps the body muscles in good shape and is very useful for the back and shoulder girdle. The projectile is a simple design made of metal springs or rubber bands with comfortable handles. The chest expander loads the muscles at angles that cannot be covered when working with a barbell or dumbbells. As the expander stretches, the load on the arms and back increases, and the strength potential of the muscles increases as they contract.

Band expander

This latex elastic band (rubber band) has a certain tensile force. It differs not only in color, but also in width. It helps to stretch well, strengthens muscles and improves the mobility of our joints. Exercises with a tape expander for women help get rid of problem areas. This easy-to-use band improves flexibility and endurance. The only disadvantage of a durable tape expander is that it is impossible to change the load force during training.

Expander "Eight"

The figure eight expander consists of rubber tubes that are connected by a small part. There are handles on the sides of the expander for convenient use. Compact and very easy to use, the expander will become an indispensable tool for those who want to pump up their legs and make them slim. It trains the muscles of the limbs (inner thigh, hamstring) and lower back well.

Expander "Butterfly"

The outline of the expander resembles the wings of a butterfly, which is where it got its name. This is a good helper for working out the inner thighs, abs and gluteal muscles. It strengthens the leg muscles, trains the back, makes the arms beautiful and tightens the chest. With a comfortable and versatile exercise machine you can exercise at home.

Skier's expander

Resistance bands for a skier, wrestler or swimmer will appeal to lovers of strength training. The simulator consists of several rubber bands at once that use a large number of muscles at once. Most often they are attached to a wall or to a crossbar. The projectile is often used in sports clubs. Designed for people who need to recover from injuries.

Multifunctional expander

The expander is made of rubber or has metal springs. It trains all muscle groups in our body. Suitable for abdominal, back and chest exercises. Strengthens the muscles of the arms and legs. Along with the simulator there are special clamps for the limbs. They allow you to perform more complex exercises and increase the load.

Advantages and disadvantages

A simple expander has some advantages; this exercise machine has practically no disadvantages. It is contraindicated for people with individual intolerance to the material from which it is made. It is worth noting a huge number of its positive aspects:

• safe;
• initially it has zero load, our body itself suggests the optimal amplitude for training;
• does not require a lot of space for classes;
• you can choose the optimal length for a person’s height;
• compact and does not take up much space;
• convenient to carry;
• develops grip and impact strength;
• stimulates blood circulation and puts the central nervous system in order;
• increases endurance;
• exercises with an expander help to quickly recover from injuries;
• strengthens the muscles of the spine and chest;
• protects the spine from excess load;
• easily replaces dumbbells;
• increases muscle mass;
• acts as an anti-stress;
• There are no age or weight restrictions.

When performing exercises with an expander at home, you need to remember several rules:

• It is recommended to exercise with an expander for 20-25 minutes every day regularly, without skipping workouts;
• exercises with an expander for women should be more aimed at the lower part of the body (hips, buttocks), for men at the upper part (back, arms);
• you should not overload yourself, the load should be increased gradually;
• the number of approaches is selected individually;
• at the end of the exercises you should feel a strong strain on the muscles and a burning sensation;
• do not forget to do a short warm-up before training;
• eat right and drink plenty of water.

How to choose the right expander

What is the best expander to train muscles to achieve the desired effect? There is a myth among trainers that you cannot pump up with an expander at home. This is due to the fact that only one tool with a fixed load is used at all times. Initially, the exercises are difficult, but then the person gets used to the load, and the effectiveness tends to zero.

First you need to decide which muscle group you need to pump. It is best to use several simulators at once. The most optimal is a rubber expander in the form of tapes or tubes. Nowadays you can buy a set of expanders of varying degrees of complexity on the Internet. With their help you can adjust the load, increase it and ultimately get the desired result.

Tip: To shorten the expander, just tie a knot in a rubber tube or tape.

Exercises with an expander for women: basic rules

A set of exercises with an expander for women allows you to pump up all muscle groups. Thanks to intense physical activity, your body will always be in good shape, and you will feel great. In each workout, several conditions must be met:

1. First, do an easy set. These are simple warm-up exercises (15 reps each).
2. Then come working sets (combined exercises that are repeated one after another in a circle). Each is performed 15 times until fatigue appears.
3. The break between sets should be 1 to 2 minutes.

Exercises with a leg expander

Excellent sports exercises with an expander for women are suitable for any age. They will help pump up your hamstrings, pump up your legs and get rid of “ears”.

Lying leg curl

1. Tie the expander to a barbell or to the crossbar of a machine.
2. Lie on your stomach.
3. Secure your legs with holders that connect to the expander.
4. Attach one edge of the projectile to the left leg, the other to the right. The elastic band between them should be well stretched.
5. Lie on your back.
6. Raise your legs up.
7. Gradually spread and move your legs. When performing this technique, tension should be felt in the muscles of the limbs.

Exercises with an expander for the buttocks

A rubber band expander can replace a huge number of exercise equipment. In order to achieve beautiful curves and chic athletic forms, it is not necessary to pay a lot of money for going to the gym. Exercises with an expander for women will help tighten their curves and make them perfect at home.

Sumo squats

1. Stand on the expander tube (band) and place your feet shoulder-width apart.
2. Take the handles of the expander in your hands and place them to the sides.
3. Start doing squats. It is important to ensure that your back is straight.
4. To load the gluteal muscles, you need to move your pelvis back more, spread your legs wider and lean forward, as sumo wrestlers do.
5. To complicate the task, you can bring your arms above your head.

For pumping the gluteal muscles

1. Tie the expander to a machine or barbell.
2. Lie on your back on the floor.
3. Grab the handle of the projectile with your feet or tie it to your feet.
4. Gradually raise and lower your legs, straining your buttocks.

Stork

1. With one foot, fix the position of the expander on the floor.
2. Take the handle in both hands.
3. Place your hands in different directions, pulling the elastic band well.
4. Place one leg back.
5. Hold the position for a few seconds.

But also for training the shoulder girdle, creating stress on the back, biceps and triceps. Regular use of the device allows you to make your figure more attractive and fit.

The chest spring expander is suitable for both men and women. The exercise machine is an effective tool for keeping the body in good shape at any age.

How to organize a lesson with an expander?

What is required to properly prepare for training using a hand trainer? To learn how to use a chest expander, all you need to do is seek help from an experienced instructor. A specialist will help you create a set of exercises that will satisfy the specific needs of a particular person. At the same time, you can develop the structure of the lessons yourself. Be that as it may, there are a number of rules that should be followed when using a chest expander.

1. Before starting training, it is necessary to thoroughly warm up the muscles of the upper half of the body. After all, sudden intense stress on “cold” tissues often leads to unexpected injuries.
2. You should use a chest expander, gradually increasing the load, moving from the simplest exercises to the most complex ones.
3. During exercise, it is important to monitor the maintenance of the body's water balance and pay attention to the breathing rate. You shouldn’t overwork your body, because training can bring more than just benefits.

Chest expander: exercises

As already noted, regular training with a simulator not only improves your figure and keeps your muscles toned, but also benefits the entire body. You can exercise using the device at any free time. Let's take a closer look at how to properly use a chest expander. The exercises for women and men presented below will help you train without the risk of injury.

Arm Curl

Feet are shoulder-width apart. The expander is placed under the feet, and its holders are grabbed by hands. The latter bend at the elbows. Fists approach the chest. Then arm extensions are performed. The rhythm and number of repetitions are selected based on personal needs and convenience.

What are the benefits of bending exercises? First of all, such training allows you to keep the entire upper half of the body in good shape and especially contributes to the intensive development of the biceps brachii muscles.

Raising hands

The starting position is similar to that described in the previous exercise. However, if when bending the palms were turned in the frontal direction, then here they “look” at the hips.

Slightly bent arms are spread to the sides, and then return to their original position. During the exercise, the abdominal muscles are in a taut, tense state.

The lesson is aimed at strengthening the fascicles. It is effective in eliminating the consequences of lumbar lordosis. In the latter case, the exercise is performed with a slight tilt of the torso forward, which makes it possible to relieve tension from the back.

Extension of arms behind the back

The exercise is ideal for developing the triceps brachii muscles. When performing it, one foot is placed behind the expander holder, and the hand holding the other end of the device is placed behind the back above the head. As a result, the elastic part of the simulator ends up behind your back.

The activity involves straightening and bending the arm at the elbow joint. At first, it is enough to perform about 6-8 repetitions in one approach, gradually increasing their number as your own abilities grow.

Reduction of hands

The elastic band of the expander is placed behind the back. While stretching the device, the arms are crossed in front of the chest and then spread wide to the sides. Regular exercise allows you to quickly make your breasts beautiful and toned.

Hands up

An expander band is placed under the flattened feet. The holders of the simulator are firmly grasped, after which the arms are straightened in the upward direction and bent back at the elbows.

Exercise not only promotes active growth of the pectoral muscles, but also strengthens the entire shoulder girdle.

Advantages and disadvantages of a chest expander

Hand-held exercise machines in this category are in great demand among ordinary sports fans and professional athletes. With their help, you can maintain muscle tone and quickly get rid of tension after hard workouts.

Among other advantages of chest expanders, it is worth highlighting the following:

• light weight and dimensions, which facilitates comfortable transportation of the device in any conditions;
• simplicity and ease of use;
• the ability to perform effective exercises at home;
• accessibility for users of any gender and age;
• ideal if you need to recover from injuries.

It’s frankly difficult to find the disadvantages of chest expanders. Certain problems may arise as you use budget models that do not have very reliable plastic holders. Therefore, you should initially pay attention to exercise machines made of steel and high-strength rubber.

Some products do not allow adjustment of the resistance of the elastic part, which creates certain difficulties for professional athletes.

Ultimately, to avoid a chest expander becoming a disappointment, preference should be given to products from reputable manufacturers of sports equipment.

Spring expanders are probably familiar to everyone, since back in Soviet times this exercise machine was available in every gym. Nowadays such devices have become more modern and are offered in a wide variety. Exercises with a spring expander for men and girls provide effective muscle development, and at the same time they are very easy to perform.

Advantages of spring expanders

The operating principle of such products is based on the compression and expansion of a spring. Such simulators have the following advantages:

• They are compact and easy to transport and can be taken anywhere to maintain their shape.
• You can change the intensity of the loads by using different rigidity of the expanders or changing the number of springs in them.
• Hand expanders are the only products that specifically train grip strength.

Springy expanders work the muscles of the upper body well, which is why they are more popular among men. It is difficult to train the muscles of the lower part with them.

Products are divided into several types:

• "Butterfly". This is a design of two levers secured by a spring. First of all, it is aimed at working out the lower body. Can be used for fitness.
• Carpals. They can be made from rubber or other materials, but they have one function - squeezing the hand. Using the simulator, you can train your grip and recover from fractures. The product is very compact and can be used anywhere.

• Chest (or hand). Used to work the chest, shoulders and arms. Allows you to control the force of resistance.
• Rubber band. Allows you to use a wide muscle group. It is used in fitness and yoga and can replace a large number of exercise equipment.
• Skier. Aimed at developing the muscles of the spine. Often used after injuries and operations.
• Shoulder. A projectile made of two handles connected by several springs (usually 4-5 pieces). The shoulder spring expander is very popular due to its versatility. With longer harnesses, more load options are available.
• Multifunctional. They are made on the basis of a spring or rubber bands, and the stick-like handles are made of neoprene. There are footrests at the bottom. The exercise machines do not require fastening and provide a varied load.
• Wall-mounted. They are fixed near a wall (regular or Swedish) and a variety of exercises are performed with their help.

When choosing, pay attention that the handles are rough and their size matches your palms.

Exercises with a spring expander for different muscle groups

The expander can be used for a lot of exercises. You can train the whole body or work only specific muscle groups.

Hand exercises

The product makes it possible to give your arms a beautiful shape, pump them up and strengthen them.

• You need to stand on the floor, place your feet shoulder distance apart and straighten your back. The exercise machine is grasped by the handles, raised to chest level and stretched to the sides to the maximum. Then the limbs bend and the original stance returns. 10-15 repetitions are done.
• One leg is put forward, the tape is stretched. Straighten the first limb, bend the second and move it back. Hands alternate. It is recommended to hold in each position for 10-15 seconds.
• Put one leg forward, lower one handle to it. Place it on her foot and grab the second handle with one hand. Vertically lengthen the machine, raising the limb to the chest. 10 repetitions are done.

For the pectoral muscles

You can use a spring expander for the pectoral muscles by doing the following exercises:

• Bench press Take a standing position, straighten your back. Fasten the expander tape vertically at the back on the line of the shoulder blades. Do 3-4 sets of presses 10-12 times.
• Information by hand. Secure the chest expander in the area of ​​the shoulder blades and take the end in your straight hand. Stand sideways and put your hand forward. Do 3-4 sets of at least 10 repetitions.
• Lie down on a bench, place your hands opposite your chest, elbows apart. The spring should go under the bench. Take the ends of the tape in your hands and straighten them upward, fixating at the top point for a couple of seconds. Repeat 8-10 times.

For the back

The spine supports the entire body, and its health largely depends on the back muscles. In this case, training with an expander will be safe and effective:

Belt pull. The basic muscles of the back work. You need to sit down and bring your legs together. The exercise machine is thrown over the legs and held by the ends. As you exhale, straighten your body, move your shoulders and elbows back, and try to bring your shoulder blades together. As you inhale, go back.

• Back row in a standing position. In addition to the back, the legs will work here. You need to stand up, throw the product over the horizontal bar, take the ends in your hands and straighten your back. The pelvis and elbows are pushed back as you inhale, the shoulder blades are brought together. Pause a little and go back.
• Bringing your hands together. Works the pectoral and back muscles. Stand with your feet at shoulder level and your back straight. Wrap the product behind you and take the ends in your hands. As you inhale, bring your arms straight in front of you, then return to the original position.
• Hand raises. Use your arms, back, and shoulders. You need to sit on a chair, place your feet on the floor, and straighten your back. Throw the exercise machine over the back and take its ends in your hands. Take a deep breath and stretch the ends of the machine up with your arms, without straightening your elbows and trying to reach your forehead. Hold for 8-10 seconds.
• Stretching. In addition to the back, the hips and buttocks are involved here. Throw the projectile over the turnstile. Stand with your hands in front, holding the ends in them. A lunge is performed forward with the left limb. The arms rise up, and as you inhale, they return to the starting position.

For shoulders

With a device such as a spring shoulder expander, exercises will help you form a beautiful shoulder line. The following exercises are useful:

• To work out the delta, you need to stand on the center of the tape and grab the ends. The latter bend slightly at the elbows and rise up one by one. To engage the back of your shoulder, stand on the center of the band and lean forward. Raise your arms in this position, trying to reach your head.
• To work the middle delta, stand in the center of the product and move your arms to the sides, trying to achieve parallelism.
• Stretching. Stand up, straighten your back, legs should be straight and shoulder distance apart. The hands holding the device are placed to the sides.

For all exercises, at least 10-15 repetitions are performed.

For buttocks and legs

Although the resistance band is primarily designed for the upper body, there are a number of effective exercises that can help target the buttocks and legs. Working with it includes these parts of the body.

• Bench press. You need to lie on the floor and bend your limb at the knee joint. The toe must be threaded into the handle of the product. The second handle is held with the hands at chest level. Move your toes away from you, pulling on the spirals. In this case, the leg needs to be straightened and moved along the surface. Do 10-15 times for both limbs.
• Bringing the leg into a lying position. This exercise allows you to pump up your butt and the back of your thighs. You need to lie down, raise one leg at a right angle. Place one handle on the toe, take the other at chest level. Lower your leg until your heel touches the surface. For each limb, 10-15 repetitions and several approaches are done.
• Take a sitting position, straighten your legs. The product is located behind the legs, the edges in the hands. By bending your elbow joints, pull the product towards your chest. The number of repetitions is the same.