Expanders: benefits, types, method of use

Alternating arm curls

Muscles involved: Bottom, middle and top of biceps, top of forearm.
Starting position: Fasten the ends of an elastic tube or several tubes to two handles and clasp them with your hands with an underhand grip. Stand with both feet on the elastic tubes. Feet shoulder-width apart, toes pointed slightly to the sides. Bend your elbows slightly until the elastic tubes are slightly stretched. The gaze is directed straight ahead. Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set.

Performing the exercise: As you exhale, bending one arm at the elbow joint, pull the handle of the expander to the corresponding shoulder. Having reached the top point of the amplitude of movement, without delay, while inhaling, smoothly lower it back. Having straightened one arm, begin to bend the other, maintaining the tension of the elastic tubes in the lowered arm.

Exercise Tips: Keep your back straight while performing the exercise. The elbows are pressed tightly to the body at all times, all movements are made only in the elbow joints.

Choose a load at which you can reach the handles of the expander to shoulder level.

If you cannot correctly adjust the working length of the expander, the tubes are too long for you, then perform biceps exercises with the expander fixed to the wall (door).

Recommended initial load: men - black + red or blue + red tubes, women - red or red + yellow tube.

How to choose the right elastic band and where to buy

To perform different types of exercises with a gymnastic tape, you may need different equipment. Therefore, you should purchase them in sets at once. The cost of inventory is low, it usually varies depending on the number of items in the set, quality and manufacturer. According to coaching recommendations, beginners should take a closer look at mini-trainers with minimal density; experienced athletes should take denser ones.

You can buy an expander band at any sports store. But you can often find it in regular retail outlets. All products have several levels of elasticity. Anyone can choose the best option for themselves, based on the characteristics of their own physical fitness.

Most often, such equipment is presented in three types of density: soft, medium and hard. Each level of elasticity corresponds to a specific color palette.

But relying solely on color when choosing is the wrong decision. Different manufacturers - different markings. Therefore, it is much safer to study the characteristics of products before purchasing.

When buying an elastic band for fitness, you need to remember the following color gradation:

• Yellow - assumes the lowest load, is the best option for beginner athletes;
• Red, green - the next level, medium degree of hardness.
• Lilac, blue, violet - the hardest shells with high resistance, suitable for people with well-pumped muscles.

The length should be 1.2 m. The longer the simulator, the greater the number of movements it will allow you to perform. A very long expander can be folded in half, thereby increasing the load. The optimal projectile width is 15-20 cm.

When purchasing a product, pay attention to the quality of the material. The higher the quality characteristics, the longer the equipment will last, and training with it will be more effective.

One arm curl

Muscles worked: Middle and lower biceps

Starting position: Make one turn of the elastic tube or several tubes around the foot and fasten the ends of the tube to one handle. Grasp the handle of the expander with one hand with an underhand grip, and place the hand of the other hand under the lower part of the triceps of the working arm.

Bend your arm slightly at the elbow until the elastic tubes are slightly stretched. Take a small step forward with your involved leg.

Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set. The gaze is directed straight ahead.

Performing the exercise: As you exhale, bending your arm at the elbow joint, pull the handle of the expander towards your shoulder. When you reach the top point, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position, while maintaining the tension of the elastic tubes.

Exercise Tips: Keep your back straight while performing the exercise.

The bottom of the triceps of the working arm should be pressed firmly against the hand of the other arm throughout the entire exercise.

Choose a load at which you can reach the handle of the expander to shoulder level.

Recommended initial load: men - blue or red tube, women - green tube.

Tubular expander: general information and features

A tubular expander provides a force load on the muscles, which is created due to the resistance of the rubber. Resistance causes the muscles to contract, which stimulates the growth of bone and muscle tissue. Unlike dumbbells, an expander provides tension to the muscles throughout the entire range of motion, providing a more uniform and high-quality load. Resistance band training is safe and effective, and is therefore often recommended by physical therapists for rehabilitation after injuries.

There are many different types of expanders (carpal, chest, butterfly, figure eight, ski expander, elastic band), but it is the tubular expander that is convenient and versatile for loading all major muscle groups. This type of expander is equally effective for both the muscles of the upper body (arms, shoulders, chest, back, abs) and the lower body (buttocks, legs). You can use a tubular expander:

• in strength training to build muscle
• in toning workouts to sculpt the body and increase muscle endurance
• in cardio training to burn fat

On topic: Training system for a beginner

A tubular expander is made of durable thin rubber, which is shaped like a tube. The length of the expander is 120-130 cm. Depending on the hardness of the rubber, tubular expanders have several levels of resistance, which provide different degrees of load. The rigidity of an expander very often differs depending on the specific manufacturer, even with the same declared resistance level.

A tubular expander is a lightweight, compact and inexpensive type of equipment that will become an indispensable sports attribute both at home and in the gym. One of the disadvantages of an expander is the fact that it is not capable of providing the same level of load that dumbbells, barbells and exercise machines are capable of. If you're a serious bodybuilder, resistance bands aren't likely to help you achieve big strength training goals.

10 advantages of a tubular expander

1. The tubular expander is used to effectively train all the muscles of the upper and lower body. At the same time, you will perform exercises that are already familiar to you, which are also relevant when training with dumbbells (for example, biceps curls, shoulder presses, back rows, leg abductions, squats).
2. The tubular expander is suitable for both beginners and advanced exercisers: the load is easily adjusted by the level of resistance. In this case, you can use several resistance bands at the same time to increase the load.
3. You can always take the expander with you; it is very light and compact. If you go on vacation, a business trip, or often move, then you can use a tubular expander instead of dumbbells for training. Such equipment does not take up much space in the apartment, unlike bulky exercise machines and free weights.
4. An expander is a more gentle tool for joints and ligaments than dumbbells and barbells, so it is suitable for older people and people with limited physical activity. Some experts claim that resistance bands are one of the safest methods for increasing bone strength and preventing osteoporosis. Also, with an expander, there is no risk of dropping a heavy projectile and getting injured.
5. You can independently regulate the load of the expander: if you slightly reduce the length of the elastic band by wrapping it around your hands, this will create more resistance and increase the load on the muscles.
6. During exercises with an expander, the core muscles, which are responsible for stabilizing the position of your body in space, actively work. This is a good prevention of back and lower back diseases.
7. A tubular resistance band has no inertia, forcing you to follow a specific range of motion to overcome resistance. This helps you maintain the correct exercise technique, which means you can work more effectively on specific muscle groups.
8. This is a very budget option for sports equipment, its cost does not exceed 300-400 rubles.
9. There is a ready-made set of expanders of different resistances on sale that will help you create a home mini-gym without heavy and bulky equipment (links to purchase are provided below).
10. During some exercises, a tubular expander can be combined with dumbbells to increase the load and distribute it more evenly.

Cons of a tubular expander

1. Dumbbells have a clearly defined weight, while tubular expanders have a rather vague gradation of load (strong, medium, weak level). When working with an expander, you will not be able to measure the exact force you apply to stretch it. You will have to rely on your feelings.
2. With dumbbells, it’s easier to regulate the load and monitor your progress by simply gradually increasing the weight of the equipment. In addition, the expander has a load limit, so it is not suitable for people who are used to lifting heavy weights.
3. A tubular expander can tear and stretch with frequent use, unlike dumbbells and barbells, which will last you a very long time.
4. If you move awkwardly, the rubber band can come off and hit you sharply or cause injury. Therefore, always practice with full concentration.

Arm Curl

Muscles involved: Bottom, middle and top of biceps, top of forearm.

Starting position: Fasten the ends of an elastic tube or several tubes to two handles and clasp them with your hands with an underhand grip. Stand with both feet on the elastic tubes. Feet shoulder-width apart, toes pointed slightly to the sides. Bend your elbows until the elastic tubes are slightly stretched.

Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set. The gaze is directed straight ahead.

Performing the exercise: As you exhale, bending your elbows, smoothly pull the handles of the expander to the level of your upper chest. While lifting the handles, do not move your elbows, keep them at the sides of your body and do not bend your wrists. As soon as your hands are level with the top of your chest, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position, while maintaining the tension of the elastic tubes.

Exercise Tips: Keep your back straight while performing the exercise. The elbows are pressed to the body all the time, all movements are made only in the elbow joints.

Choose a load at which you can reach the handles of the expander to shoulder level.

If you cannot correctly adjust the working length of the expander, the tubes are too long for you, then perform biceps exercises with the expander fixed to the wall (door).

Recommended initial load: men - black + red or blue + red tubes, women - red or red + yellow tube.

How to choose a rubber expander for training

For classes to be effective and bring real benefits, multifunctional sports equipment should be carefully selected to suit your needs and physical capabilities. The expander should be selected according to the following criteria:

1. Material of the simulator parts. You should buy a projectile whose handle is made of hard plastic that is resistant to heavy loads. The best materials for the elastic part are latex and rubber.
2. Handle width, coating. The palm should fit tightly to the handle and not slip. If you plan to use a tubular expander for training leg muscles, your foot should fit in the handle without any problems.
3. Type of fastenings. The most reliable type of connection is a carbine connection. More common are plastic caps (tubes threaded through them), which are screwed to the handle. They are less reliable and sometimes break under strong tension.
4. The length at maximum tension should be enough to perform any exercises for all muscle groups.
5. Protective braiding will significantly increase the cost of sports equipment, but will increase reliability and wear resistance. The coating prevents the tubes from chafing and protects them from scratches, which can subsequently lead to rupture.

Classification by load level

Load requirements when performing exercises vary, so many expanders are equipped with additional elastic parts with a stiffness different from that in the basic configuration. On simpler models, only load reduction is provided: excess elastic parts can be disconnected.

To make it easier for athletes to select the load for current needs, manufacturers mark replacement tubes using three scale options:

Overhand grip curl

Muscles involved: Brachialis, biceps, upper forearm.

Starting position: Attach the ends of an elastic tube or several tubes to two handles and wrap your hands around them with an overhand grip. Stand with both feet on the elastic tubes. Feet shoulder-width apart, toes pointed slightly to the sides. Bend your elbows until the elastic tubes are slightly stretched.

Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set. The gaze is directed straight ahead.

Performing the exercise: As you exhale, bending your elbows, smoothly pull the handles of the expander to the level of your upper chest. As soon as your hands are level with the top of your chest, pause and tighten your muscles even more. As you inhale, smoothly return to the starting position, while maintaining the tension of the elastic tubes.

Exercise Tips: Use lighter resistance than underhand grip biceps exercises. This is explained by the fact that the main load in our exercise falls not on the biceps, but on the brachialis muscle, which is much smaller and weaker than the biceps.

Movement occurs only at the elbow joint. All other parts of the body, including the upper arm from the elbow to the shoulder, should remain motionless for the rest of the set.

Always keep your elbows at the sides of your body. As soon as you begin to push your elbows forward, the front deltoids immediately come into play, which “take away” part of the load from the muscles of the forearm and the load on the shoulder muscle

Always keep your hands in line with your forearms.

Recommended initial load: men - black or blue tube, women - red or green tube.

What is a simulator and what is it intended for?

This exercise machine is easy to use, but at the same time it is an effective tool for strengthening muscles. Exercises with an expander band at home make the body resilient and flexible. It is easy and safe to train with it, since joints and ligaments are not subjected to excessive stress during training.

The resistance band is the right choice for strength training and fitness. Thanks to its small size, efficiency and versatility of use, it will certainly become one of the most popular in the collection of equipment for home training.

Shock absorber tapes are made from latex (rubber) in the form of a wide, non-loop “scarf”. The primary task of such sports equipment is to create resistance. The thicker and denser the machine, the more difficult it is to perform the exercises. Therefore, elastic bands are ideal for anyone who wants to get rid of extra pounds, work on developing coordination, endurance, and build muscle mass. Any goal towards which efforts are directed will become achievable thanks to such sports equipment.

Arm Curl

Muscles worked: Middle, top and bottom of biceps.

Starting position: Secure the expander with a clamp to the wall in a position at chest level and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and clasp the handles of the expander with an underhand grip. Straighten your arms forward and move away from the wall to a distance of light tension on the elastic tubes. To give your body a more stable position, take a small step with one foot. Keep your back straight and your abs engaged for the rest of the set.

Performing the exercise: As you exhale, tighten your biceps and pull the handles of the expander towards your head. Try to keep your upper arms still and parallel to the floor. At the extreme point of the amplitude, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position.

Exercise Tips: Perform the movement through the full range of motion.

The legs, torso and upper arms should remain motionless until the very end of the set.

When the arms are straightened and the elbows are at shoulder level, then when bending the arms, the load is focused on the middle of the long head of the biceps, due to the development of which the biceps acquires a convex shape (biceps peak).

Don't relax your hands, keep them tight, and don't let your wrists flare as you pull the handles toward your head.

It is allowed to bend your wrists slightly as you approach the top point. This will put more stress on your forearms and help your biceps contract more.

Recommended initial load: men - black or blue tube, women - red or red + yellow tube.

Varieties of expander

Depending on the type of design and load, several types of expanders have been developed:

1. The hand type is used to pump up the hands, forearm muscles, and improve grip strength. Modern models have adjustable hardness levels and have different diameters and thicknesses. Wrist expanders can be plastic or polymer (hard rubber). Carpal expanders “ring” and “scissors” have become widespread.
2. The shoulder expander stimulates the development of the pectoral, shoulder, back, triceps, and biceps muscles. Often used by bodybuilders and athletes. The most famous sports shoulder apparatus involves two handles connected to each other by springs. In manufacturing, steel or latex tension springs can be used.
3. Rubber expanders or “tubular” are represented by such models as “ring”, “eight”. These are universal models of sports equipment that are used in training for the muscles of the upper body and thighs, buttocks, and legs. The rigidity and strength of expanders, depending on the manufacturer, is divided by the color of the body: yellow - light, red - stronger, blue, purple and black colors are suitable for professional athletes and athletes.

4. A rubber expander band or latex band is used in fitness training to strengthen all the muscles of the body. The equipment allows you to improve endurance, increase joint mobility, and pump up your biceps, abs, and triceps.
5. The “butterfly” expander is a compact, small model for home training to pump up the muscles of the back, chest, and buttocks. The model is made of high-quality neoprene and springs in a plastic case.
6. The “skier” expander is designed using several harnesses with loops at the ends. Effectively used to train the muscles of the back, arms, and legs. The versatility is due to the ability to attach the projectile to a horizontal bar or wall bars. The expander has received good reviews in the training of boxers, skiers, and during the recovery period after complex injuries.
7. The multifunctional expander comes in several models: wrist, abdominal, shoulder, etc.

Each type of sports equipment must be used correctly.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Arm Curl

Muscles worked: Middle and lower biceps.

Starting position: Secure the expander using the clamp to the wall (door) in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and clasp the handles of the expander with an underhand grip. Pull your arms straight back and move away from the wall to a distance of light tension on the elastic tubes. To give your body a more stable position, take a small step forward with one leg.

Performing the exercise: As you exhale, tighten your biceps and, bending your elbows, smoothly pull the handles of the expander forward. Try to always keep your elbows still and close to the sides of your torso. Once your forearms are parallel to the floor, pause. As you inhale, smoothly return to the starting position.

Exercise tips : For additional resistance, take another small step forward in the starting position and move your arms back even further.

Recommended initial load: men - black + red or blue + red tubes, women - red or red + yellow tube

Arm Curl

Muscles involved: Middle, top and bottom of biceps, top of forearm.

Starting position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and clasp the handles of the expander with an underhand grip. Move away from the wall to a distance of light tension of the elastic tubes. To give your body a more stable position, take a small step towards the wall with one foot. Straighten your arms and lean back slightly. Keep your back straight and your abs engaged for the rest of the set.

Performing the exercise: As you exhale, tighten your biceps and pull the handles of the expander to the top of your chest. Try to keep your elbows always stationary and near the sides of your torso or slightly in front. At the top, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position.

Exercise Tips : Perform the movement through the full range of motion. At the top point, your elbows go slightly forward; at the bottom point, fully straighten your arms, while maintaining the tension of the elastic tubes.

Use a workload that allows you to perform the exercise without bending your torso back and forth.

Recommended initial load: men - black + red or blue + red tubes, women - red or red + yellow tube.

Training with a tubular expander: 8 ready-made videos

If you don’t like to plan classes on your own, then we offer you 8 ready-made YouTube videos with a tubular expander for muscle tone and improving body quality. Classes last from 10 to 30 minutes, you can alternate them among themselves or choose the program that is most suitable for you.

Full body workout with resistance band (30 minutes)

Short full body workout with resistance band (10 minutes)

Full body workout with resistance band (30 minutes)

Full body workout with resistance band (30 minutes)

Full body workout with resistance band (25 minutes)

Full body interval training with resistance band (10 minutes)

Arm workout with expander (25 minutes)

Full body workout with resistance band (20 minutes)

Many people underestimate tubular expanders, not considering this equipment effective in working on body tone and relief. However, this is an erroneous judgment, because an expander is not only a universal and compact piece of equipment, but also an excellent way to efficiently pump up all the main muscle groups.

Arm curl from a lying position

Muscles involved: Biceps.

Starting position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Lie on the floor with your feet facing the wall and clasp the handles of the expander with your hands with an underhand grip. Straighten your arms along your body and move away from the wall to a distance of light tension on the elastic tubes.

Performing the exercise: As you exhale, bending your arms at the elbow joints, pull the handles of the expander towards your shoulders. Pause and tighten your biceps even more. As you inhale, smoothly return to the starting position.

Exercise Tips: Make sure to keep your upper arms flat on the floor at all times throughout the set.

When using a heavy load, bend your knees and place your feet firmly on the floor.

Do not rotate your wrists during the entire movement.

Recommended initial load: men - black or blue + green tubes, women - blue or red + yellow tubes

Exercises with an expander: general rules

1. Perform all exercises 15 repetitions, swings - 20-25 (they are simple and not energy-intensive). If you are a complete beginner, start with one set. Monitor the degree of fatigue: if you feel good at the next workout, increase the number of approaches to two; if your muscles hurt, repeat the session unchanged.

2. Be sure to warm up before training, never exercise “cold”. At the end - basic stretching as a cool-down, so that the pulse calmly drops and the muscles stretch. “A transition from active exercise to a resting phase is definitely needed,” comments Ekaterina Soboleva. “The body can react ambiguously to sudden changes in physical activity, so you need to enter and exit training smoothly.”

3. Make sure that the rubber is always in tension; if it sag, you are not working. “If possible, perform leg exercises with an expander harder - it will be more effective,” says Ekaterina Soboleva.

Press down with two hands

Muscles worked: Triceps

Starting position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and clasp the handles of the expander with your hands with a neutral grip (palms facing each other). Bend your elbows at an angle of 90 ° and move away from the wall to a distance of light tension on the elastic tubes. Feet shoulder width apart. Knees slightly bent. The torso is tilted slightly (15-20 ° ) forward. The elbows are slightly extended in front of the body. Maintain this body position for the rest of the set.

Performing the exercise: As you exhale, keeping your elbows as close to your sides as possible, bend your arms down. Extending your arms downward, at the moment when your little fingers are below your elbows, begin to smoothly turn your hands and spread your arms out to the sides along your body so that when you fully straighten your arms, your palms are pointing back. With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise Tips : Do not move your elbows throughout the exercise. The upper arms, torso and legs remain motionless until the end of the set!

Do not loosen your grip during the exercise and do not straighten your wrists!

Increasing the load should not be an obstacle to maintaining the correct technique for performing the exercise.

Recommended initial load: men - black or blue tube, women - red or green tube.

Arm extension from the top position

Muscles worked: Long (back) triceps

Starting position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and grab the handles of the expander with an overhand grip. Raise your arms up and forward at a 45° angle from the vertical. Bend your elbows at an angle of 90° and move away from the wall to the distance of light tension of the elastic tubes. Feet shoulder-width apart or, to give your body a more stable position, take a small step forward with one leg.

Performing the exercise: As you exhale, keeping your shoulders motionless, smoothly straighten your arms at the elbows.

With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise Tips : The resistance should not be too high, as this can disrupt the technique of the exercise, which significantly reduces the load on the triceps and the effectiveness of the entire exercise.

Fixing the upper arms at an angle of 45° to the vertical is an important element of the exercise. Fully straighten your arms at the top of the exercise to achieve maximum triceps contraction.

Recommended initial load: men - black or blue tube, women - red tube.

Kneeling Press Down

Muscles involved: Triceps.

Starting position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to two handles or straps.

Kneel down facing the wall (about 1 meter from the wall) and clasp the handles of the expander with an overhand grip. Bend your elbows at an angle of 90°. The torso is tilted slightly (15-20 ° ) forward.

Performing the exercise: As you exhale, keeping your elbows as close to your sides as possible, bend your arms down. With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise Tips : Do not move your elbows throughout the exercise. The upper arms, torso and legs remain motionless until the end of the exercise.

Increasing the load should not be an obstacle to maintaining the correct technique for performing the exercise.

Recommended initial load: men - black or blue tube, women - red tube

Tubular expander: pros and cons, how to choose + 30 exercises (photos)

A tubular expander is a sports equipment for strengthening muscles, which is a wear-resistant latex rubber tube with two plastic handles. Exercises with an expander will not only add variety to your workouts, but will also be an excellent alternative to exercises with dumbbells.

So, what are the advantages and benefits of exercises with a tubular expander, and how to choose the right sports equipment for yourself?

French press

Muscles worked: Long (back) triceps

Starting position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and grab the handles of the expander with an overhand grip. Take your arms bent at the elbows back behind your head.

Tighten your psoas muscles and maintain the natural, S-shaped curve of your spine. The chin is parallel to the floor or slightly raised up.

Performing the exercise: As you exhale, keeping your shoulders motionless, smoothly straighten your arms at the elbows.

With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise tips : Throughout the entire set, do not relax the lumbar muscles and firmly fix the spine in a natural position (torso straight, back slightly arched in the lower back).

Try to always keep your upper arms (elbow to shoulder) still and as close to vertical as possible. By bending your elbows forward, you reduce the effectiveness of the exercise, since the focus of the load shifts from the triceps to other muscles.

Fully straighten your arms at the top of the exercise to achieve maximum triceps contraction.

The decisive role in the exercise is played not by the working weight, but by the correct technique.

Recommended initial load: men - black or blue + yellow tube, women - red tube.

Effective exercises: using expander for girls

The main goal pursued by ladies with an expander is to give their breasts a beautiful, attractive shape. To implement it, you should systematically perform a simple set of exercises for a month.

• Stand straight with your feet slightly wider than shoulder-width apart and your back straight. Fix the chest machine in your hands, extend them with the apparatus straight in front of you. Stretch the springs as wide as possible and return them to their original position (imagine playing the button accordion). To begin with, 8 repetitions will be enough; over time, increase their number to 15 times.

• Standing in the same position, turn your body slightly to the right. Hold your hands with the expander straight in front of your bust in an extended position. Hold your right hand statically, and bend your left hand at the elbow, without releasing the projectile. You will get the exercise as if you are pulling the string on a bow. Repeat 8-10 times. Rotate your torso to the left, repeating the same action for your right arm.
• Returning your legs to their original position, extend your arms with the expander upward. In this exercise, the palms grip the apparatus in the “out” position. Lower your straight arms to the sides - down as if you were throwing a blanket over yourself. In this case, the springs of the device are stretched from the back, reminiscent of a washcloth. Then go back to the beginning. Repeat the above steps 15 times. Remember that the limbs cannot be bent in this exercise.

• Stretch the machine in front of you in a straight line so that the spring touches your chest, pressing your elbows to your body. Start pushing your elbows out to the sides (at this time a load is created) and press them back to your sides. Thus, the expander provides resistance and forces the muscles to work more actively. 10-15 repetitions will be enough. Repeat the same movement, but throwing the device fixed in your palms behind your back.
• With your feet slightly wider apart, lean forward. In this case, the springs of the machine should be under your chest. Stretch the device, trying to raise your arms parallel to the floor. The center of the spring part touches the chest at the maximum point. 10 repetitions are enough to actively work the muscles. In this type of exercise, watch the position of your back, do not round it, and keep your abdominal muscles tense.
• Straighten your back and stretch your arms to the sides as much as possible with the apparatus clamped. Leaving one limb straight, bend the other at the elbow and press it to the body, then straighten it (a load is created). Alternately change hands. You will have to do 10 repetitions for each. PS This is exactly the same exercise as the one above, only the hands work in turn.

This training program is used by many women as a superset, that is, all these exercises are performed continuously, without rest.

This complex has a positive effect on many core muscles, since it is not possible to pump up the pectoral muscles with an expander remotely from other groups. A breast expander for women is most effective after the birth of children to restore elasticity and a beautiful, toned shape to the bust.

One-arm press down

Muscles worked: Outer triceps

Starting position: Secure the expander using the clamp to the wall (door) in the upper position and fasten both ends of the elastic tube or several tubes to one strap or handle.

Stand with your side to the wall and grab the strap or handle of the expander with the hand farthest from the wall. Bend your arm at the elbow joint and press it towards your body. The working hand should be in the same vertical plane with the expander. Move away from the wall to a distance of light tension of the elastic tubes.

Performing the exercise: As you exhale, keeping the elbow of your working arm pressed to your body, straighten your arm down. With your arm fully extended, achieve peak contraction of the triceps. As you inhale, smoothly return to the starting position.

After completing the set with one arm, begin performing this triceps exercise with the other arm.

Exercise Tips : Keep the elbow of your working arm motionless and as close to the side of your body as possible. By moving your elbow to the side, you strengthen the contraction of the long head of the triceps, but at the same time weaken the load on the lateral (side) head of the triceps, which is precisely what this exercise is aimed at.

The reverse grip squat press also thoroughly engages the medial (inner) head of the triceps. It is she who begins to straighten the arm. But if you want to achieve its maximum contraction, stand facing the wall and perform arm extension in a plane perpendicular to the torso.

Recommended initial load: men - red or red + yellow tubes, women - green or yellow tube.

Recommendations for women for training with an expander: weight loss and muscle tone

1. Perform the complex three times a week every 1-2 days.
2. Each exercise must be performed from 15 to 25 times, depending on the tension or density of the expander, 3 approaches.
3. To achieve maximum fat burning, perform the complex in a circle, alternating exercises one after another without pause. After completing one round of 10 exercises, rest for 2-3 minutes. Then repeat two more rounds. Read more about circuit training →
4. Keep the pace of the exercise; the complex should be performed in an aerobic mode - non-stop.
5. Gradually make the exercises more difficult by adjusting the tension of the expander.