How to pump up your biceps with a universal expander

Greetings, friends! The older generation, who has been involved in physical education since the times of the USSR, probably remembers a simple in design, but at the same time effective spring expander.

And currently you can still order it online or buy it in sports equipment stores.

If you use your imagination and ingenuity, you can use it to pump up every muscle in our body. It’s easier to do this with a rubber expander, but the spring option is better in terms of ease of adjustment.

This type of simulator has many varieties.

Carpal expander

Perfect for grip training. Among hand exercisers, the most popular and effective are the “Captain Crash” resistance bands and adjustable resistance bands.

Also included in the class of wrist exercisers is the “cocoon” expander, which in fact is ineffective.

There are also devices that allow you to train each finger separately. But they create little effort and are more likely to be used for fun than for training.

You can watch the video on how to use wrist expanders. Here you will learn about prices for exercise equipment.

Shoulder spring expander

This simulator was popular back in Soviet times. You can use it to train your upper body. It is convenient due to its simple design and easy load adjustment. By the way, the load is selected by removing or putting on the springs.

Wall spring expander

Wall spring expanders were the most multifunctional type of spring-type exercise equipment. They have been used since the times of the USSR, but since then they have undergone some changes - to replace springs.

The simulator is convenient because it can be attached to a wall bars or directly to the wall. Sometimes expanders are part of the DSK (children's sports complex). Such machines allow you to train almost all muscle groups.

Exercise stick with spring or butterfly

One of these exercise machines is the spider expander. But if you already have a good old spring expander lying around, then you can find a worthy use for it. Moreover, I already told you how to do it.

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The desire to take care of your health and keep your body in ideal tone is commendable. The health industry is moving in this direction by leaps and bounds, offering consumers a huge variety of exercise equipment that contribute to the diversified development of the body. The hand expander is one such device, which has gained popularity due to its extremely compact size. This is a one-of-a-kind pocket trainer that allows you to train anytime, anywhere.

The very name of the simulator indicates that its main purpose is to strengthen the muscles responsible for flexing the hands and fingers. This is especially true for those professions that involve sitting at a computer keyboard for many hours. There is even a specific disease associated with prolonged tension in the hands - carpal tunnel syndrome wrists. The benefit of a wrist expander in this case is undeniable - the simulator acts as a therapeutic agent when symptoms of this pathology appear.

What muscles does the wrist expander work, besides the wrist? The answer is simple: when used correctly, almost all the muscles of the hand, and including, of course, the muscles of the forearm. Thanks to this simple device, it becomes possible to prevent the occurrence of many health problems, from all kinds of arthritis to relieving stress and fatigue, and the time and place of such training is not limited in any way.

It is important that in retail you can purchase models for men and women, for professionals and amateurs, children and the elderly. With regular use of a hand expander, the effect appears quite quickly - after literally a dozen sessions, you will feel how much stronger your grip has become.

The main advantage of a wrist expander is that training can be done anywhere: on public transport while commuting to work, while shopping, relaxing on the couch, and even when going to the bathroom.

Why train the muscles of your hands and forearms?

Many athletes specializing in strength sports (arm wrestlers, wrestlers, boxers, weightlifters) use an expander to train the corresponding muscle groups. Strong grip needed by musicians and climbers, but even a housewife often finds herself in a situation where going to the store requires carrying heavy string bags for a long time, which is not easy if your hands are frankly weak.

However, the use of special exercises contributes to the development of many other muscle groups, partially replacing more bulky and expensive exercise equipment. Here is the answer to the question why use a wrist expander, what it serves and why it is so in demand.

Carpal expander: benefits and harms

This compact device is used to strengthen the muscles of the wrist, fingers and forearm, helping to strengthen your hand grip and improving blood circulation in the upper extremities. If you train often and intensively enough, this will definitely affect the general condition of the body. So the hand expander gives and general therapeutic effect, strengthening the immune system, that is, the ability to resist various infections. If we talk only about arm wrestlers, bodybuilders and bodybuilders, then for them there is no alternative to using wrist expanders.

The hand expander is one of the few exercise machines with a virtually zero injury rate.

If you are interested in the opinion of doctors about how a hand expander is useful, then it will most likely coincide with the above factors. Plus the opportunity to develop hand muscles after injuries, with arm fractures. Harm to health this mini trainer definitely won't bring it, apart from minor inconveniences typical of cheap and too hard rubber models. The risk of breakage of spring versions of expanders should not be discounted. But these are the only possible negative aspects of using these simulators.

Types of hand expanders

The most common types of hand expanders are:

rubber ring
spring
adjustable.

Rubber expander

If you ask yourself what muscles are developed by a wrist expander made in the form of a rubber ring, then these are the same muscle groups that strengthen other types of these exercise machines. The only significant disadvantage of rubber products is lack of ability to regulate load level in the required range. And if the entry-level soft model has exhausted its capabilities, you will have to purchase a harder ring.

True, such a purchase will not affect your finances in any way - and this is the main advantage of rubber expanders. In addition, you can be sure that it will never break, rust, or rot, and may well serve your children and even grandchildren. This expander allows you to develop force in the range 5-25 kg, works completely silently, you can buy it at any store that has a sports department.

Spring expander

When purchasing a spring exercise machine, you can be sure that such a wrist expander pumps the entire group of hand and shoulder muscles, giving you the opportunity to choose a model with characteristics that are not available for rubber expanders (primarily in terms of the level of rigidity). In addition to a larger range of possible loads, such a machine allows you to change the load using different grips. Unfortunately, durability spring expanders regarding small, especially if you purchase cheap models.

A simulator from well-known manufacturers (for example, CaptainsofCrush) costs a lot, but is characterized by good reliability and wide range of hardnesses. In general, the benefits of a wrist expander with a spring mechanism are more than obvious, since such a device allows you to significantly expand the number of available exercises and increase the load as you reach a certain level of fitness.

Adjustable expander

Such devices are considered the most functional exercise machines and allow you to increase the load gently, smoothly, without any manipulation with the grip. Outwardly they resemble ordinary spring expanders and are an improved version of them. The rigidity of adjustable exercise equipment can reach 170 kg(such expanders are intended exclusively for training athletes– an ordinary person does not have enough strength to even compress the spring once).

Gyroscopic expander

The most unusual and interesting type of hand expanders. Its uniqueness lies in the fact that when practicing with it, you will not need to squeeze anything. You will need to hold the brush in a certain position, because... The expander itself, due to the energy of the internal gyroscope, will strive to deflect your hand in one direction or another, or make rotational movements with the hand in order to spin the gyroscope even more, thereby increasing the load. Such exercise machines not only help train the muscles of the hands and wrists, but are also good improve your mood.

Nuances of choosing wrist trainers

Although training with a wrist expander is considered a very democratic activity, when purchasing them you should know how not to make a mistake when choosing. One of the most common mistakes is trying exercise machines on a hand that had previously been in a tense state for a long time. You need to choose an expander only with a rested hand– this is the only way you can fully experience all the capabilities of the device.

Don't forget to consider How comfortable is the expander in the hand?– the anatomical features of all people are different. If you already experience pain during the test, it is better to abandon this model and opt for another.

The rigidity of the expander should be such that full compression is difficult for you. Over time, when you are sufficiently trained, you can move on to a tougher version.

Training program with wrist expander

For those who purchased a wrist trainer for the first time, it seems that the training process is extremely simple and does not require any special programs or sets of exercises: squeeze and unclench yourself slowly until you get tired. This is partly true, but to achieve maximum effect it is still necessary to adhere to certain recommendations. For newbies This work on the maximum number of compressions with a short break (about one or two minutes).

How to practice a wrist expander for those who already feel that exhausted possibilities such unassuming exercises? Here we recommend using several options:

if using a rubber expander, try to squeeze the ring not with your whole palm, but several fingers;
An improved exercise gives good results when, during the rest cycle, The expander is held in a compressed state.

If training with a wrist expander seem too monotonous to you, it’s time to move on to targeted training using specific schemes. The most general training program with a wrist expander should be carried out in compliance with the following recommendations:

training should be preceded warm-up using an expander of low rigidity;
every exercise must be performed 10-15 times;
intense training (over several hours) requires three to four days to full recovery muscle tone.

Options for using a hand expander in the video

Example of training with wrist expanders

A more short-term load on the hand using a hard expander or long-term training with a soft exercise machine can lead to the same result. It doesn't matter which option you choose, but using set of exercises can multiply the effect of training.

Here's an example of such a workout:

Compressing the spring (ring) all the way for one minute with a 30-second rest. The exercise ends when one hundred compression cycles are reached.
The same exercise, but with a compressed expander during pauses. Rest after the previous and this exercise – 3-5 minutes.
Squeeze the expander as many times as possible until a burning sensation occurs in the forearm.
After a 10-minute rest, compress the machine with the maximum available rigidity 10 times.
The complex is completed with an endurance exercise: the expander is compressed and held until the fingers weaken.

Note that as your muscles get used to the load, the intensity of the training process can be increased without changing the composition of the exercises.

We hope that we have answered the question of how to properly practice the wrist expander. For professional athletes, recommendations regarding the intensity of the training process should be given by a coach familiar with the method of restoring muscle tone.

An expander is a manual sports exercise machine that allows you to train a variety of muscle groups at home. Moreover, in terms of effectiveness, these classes are not inferior to a full-fledged workout in the gym.

But in order to achieve tangible and striking success in this field at home, you need to know how to use an expander correctly and what sets of exercises can be performed on it.

Types of expanders

Based on one of the oldest elastic rubber exercise machines, many variations have been created. Today there are:

Manual;
Universal;
Foot;
Carpal;
Skier;
Butterflies.

According to the manufacturing method, they can be:

spring;
tape;
tubular or rubber.

To train different muscle groups, select your own expander.

Universal, hand and foot implements are best suited for performing twisting and bending exercises. They are suitable for training the shoulders, legs, back and. Hand exercisers and butterflies work on compression and are designed to train the muscles of the hands and forearm.

Tubular expanders have different degrees of difficulty. For beginners, shells with yellow markings are suitable, and for advanced men, pros – with blue markings.

In most cases, it is best to purchase universal resistance bands. They allow you to train a wide variety of muscle groups, and if necessary, they can be easily modified and adapted to specific tasks.

If the choice is between manual (also called chest) and foot, preference should be given to manual, as it is more versatile and with its help, with certain skill, you can train your legs.

When you unfasten one of the handles, you can make a projectile from the hand that is attached to the wall.

If you connect two expanders, you can get a double model. It allows you to increase the load on the muscles and is suitable for advanced users.

The rigidity of the expander is an important selection criterion. It is worth buying one that allows you to perform exercises with noticeable effort.

Operating rules

Before classes, all muscle groups are warmed up. If you rub the muscle being trained, the effect will be even more noticeable. Exercises begin with the limb that has greater strength.

The load is increased gradually, and movements are made smoothly.

As usual, the exercises are performed in several approaches. The exercise is repeated 12-15 times. Ideally, you should do 2-3 approaches with a break between them of a couple of minutes. During the break, you need to relax your muscles as much as possible. This is done so that the effect of the exercises is more obvious and the muscle relief increases faster.

To achieve maximum effect, you need to do the exercises every day, at most, every other day. Otherwise, there will be no increase in muscle volume.

After training, be sure to relax all muscle groups. To do this, it is best to just lie down for a few minutes. This allows blood flow to be directed to the muscles.

A contrast shower after training will consolidate the results.

Exercises with a spring expander

In the starting position, insert your right leg into the handle of the mini-simulator. A 50 cm long stick is threaded through the other handle. Grasping the stick with both hands, bend them at the same time, and then return to the starting position.

Stand with your feet wider and move the expander back. On the count of 1-2, stretch the projectile, trying to bend and spread your arms wider, placing your leg back. On the count of 3, lower your hands.

The situation is the same. One arm is lowered, the other is bent at the elbow. Take turns raising your hands up.

Stand with your feet on the expander and, holding the handles, pull your arms to your armpits. As you exhale, lower your arms.

Pectoral muscle training

Stand up, take the expander in your hands and lift it above your head, pulling the projectile. As you exhale, spread your arms to the sides, lowering them down at the same time. In this case, you can wind them back and forth in turn.
The exercise machine is held in front of the chest and arms are spread to the sides as you exhale.
Repeat the exercise, placing the projectile behind your back.
Modify the exercises by stretching the apparatus in a diagonal direction.

Exercises with a hand apparatus

Stand up straight with your feet wider apart. Stretch your arms forward with the expander and spread them to the sides. You cannot bend your elbows.

Stand with your right foot on the expander. Take the handle of the projectile with your left hand and bend it, pressing your fist to your shoulder. Unbend slowly. Change hands.

Place the expander behind your back and hold it vertically with your hands. In this case, one of the arms is extended down, and the other, in a bent state, should hold the projectile in the shoulder area. Slowly straighten and extend your arm upward.

These exercises perfectly train the biceps and triceps, and the pectoral girdle.

Training your lower back

Step on the handle of the expander with your foot. With the opposite hand, stretch the projectile, straightening the torso.

Having stepped on the expander, lean in the direction opposite to the side on which the projectile is held with your hand.

Sit on the floor. Place the expander behind a furniture leg or horizontal bar. Take the handles of the projectile and try to lie down.

Lie on your back. Take the projectile in your hands and insert your foot into one of the handles. Simultaneously straighten your leg and pull the projectile with your hand.

Punching exercise

Those involved in boxing, wrestling, and sambo will benefit from exercises that allow them to strengthen their arms and deliver the right strong punch. To fulfill them you need to screw a ring into the wall and connect the projectile to it at the level of your shoulder line.

When performing exercises, stand with your back to the ring and pull on the expander. After this, slowly practice the blow, trying to feel and overcome the resistance of the simulator. This allows you not only to develop the force of the blow, but also to increase the speed of its application.

Working on striking techniques, strength and endurance:

Exercises for tubular and rubber expanders

Stand up and take the exercise machine in your hands. Pull them forward. , spreading your arms to the sides.

Place the expander behind your head. Bend over while stretching the expander, raising your arms up as you inhale.

Raise the expander up and lunge with your feet forward, simultaneously stretching the projectile to the sides and bending alternately to the right and left.

Training with a wrist apparatus

Today there are several types of hand expanders:

Traditional in the form of a rubber ring;
A butterfly expander, which consists of handles united by a spring;
Steel expander.

The steel projectile is suitable only for professional athletes.

Mostly, ordinary rubber donut rings and butterflies are used. The latter are more convenient.

As soon as the exercises begin to be easy, you should purchase a more rigid machine. Any workout starts with a softer expander and ends with a harder one.

With the help of a hand projectile, not only the strength of the hands is trained.

It perfectly develops the muscles of the forearms. Exercises with it are useful for those who engage in rock climbing, wrestling, athletics, and weight lifting. Strong hands allow you to avoid focusing on holding the barbell and provide a strong grip.

Squeeze the projectile with your hand 100 times for 1 minute. Relax your hand for 3 minutes and repeat the exercise 3-7 times.

Repeat the exercise, but while resting, squeeze the expander with your hand.

Try to stretch the projectile with your hands in different directions. Repeat 10 times in 1 approach.

Exercises with a skier's expander

By and large, this is an ordinary rubber band. In its modern form, it is an elastic cord that may have handles for ease of use. This modification allows you to train all muscle groups, adjusting the degree of their load independently.

Take a push-up position. Place your hands wider than your shoulders. Pull the expander over your back. , overcoming the tension of the elastic band.

Stand with your feet in the middle of the cord, bend your elbows and spread them, as if jumping rope. The palms should be facing forward. Tighten your back and abs and try to push your arms up.

Get into the same position as in the previous exercise. Stretch the elastic band and bend your legs slightly. Next, slowly squat. Hold in the lower position and also slowly return to the starting position.

Do each exercise 15 times. Repeat 3 times.

6-minute video training with a ski expander

Indications and contraindications

There are no contraindications for them. Moreover, an expander is preferable to a number of exercise machines due to the fact that it use completely eliminates the possibility of injury. Accordingly, the expander is especially indicated for schoolchildren, people with poor health, beginners and those who have recently suffered injuries. The exception is acute joint diseases.

Each set of exercises is performed for a month.

Then you need to change it to another so that the effectiveness of the training does not decrease.

A projectile that is equally suitable for novice athletes and professionals. It can be recommended for developing physical strength and building muscle mass for athletes, skiers, wrestlers, mountaineers and rock climbers, and athletes involved in martial arts. Hand expanders allow you to improve your grip, and other modifications work more to build muscle mass. Accordingly, for the harmonious development of the body and improvement of sports results, it is recommended to use both of these modifications of exercise machines.

We are sure that it is almost impossible to pump up the muscles of the hands and forearm with the help of a wrist expander. They say that working with one hand does not provide the same stimulation as working with dumbbells, barbells and special exercise machines. In fact, this confidence is due to two factors: absolute ignorance of the theory and reluctance to work at home with a simple rubber ring in a large number of approaches and repetitions.

Without knowing what muscles the wrist expander works, of course, you don’t want to use it. Working in the gym, with dumbbells and barbells, even with a slight cheat and not at full strength, is much more enjoyable.

Many ordinary people, completely ignorant of the theory of athleticism, are completely unaware of what exercises are needed to develop arms. They believe that palm clenching exercises only strengthen the muscles of the palm, and that the forearms can only be developed by exercises like power cleans. This is a big misconception.

What muscle groups does the vaunted rubber ring pump? And is it really possible to completely abandon it, replacing it with some alternative exercises with your own body weight or improvised equipment: like barbells and dumbbells?

When squeezing the palm, not only the flexors of the fingers are used just as well, but also the forearms, hands and wrists. Even those who train their forearms by performing exercises with a barbell weighing more than their own will find this work useful. Only in such cases will the forearm training program be very different from the program of those who are just starting serious training. For example, for a beginner it will be enough to simply train the hands and forearms with a wrist expander on days off from training; An experienced bodybuilder will need to include resistance band training on his “off” days as well, and on training days he will be exhausting his arms in the gym.

Without knowing which flexors are involved when performing such exercises, many individuals not only neglect the necessary things, but also do not derive any benefits from weight training. They don't do forearm exercises correctly in the gym, they laugh at cheap things designed specifically to stimulate their hands and fingers, and they certainly don't succeed in developing their arms, even with good sports nutrition.

When clenching your hand into a fist, as mentioned above, all the muscles of the palm and forearms are activated. In addition, the finger flexors work much more intensely when squeezing the rubber ring than when performing extensions and bendings with dumbbells and a barbell. This is precisely why the hand expander is useful for simple fitness enthusiasts who visit the gym for the purpose of body correction and general health improvement: when compressed, the palm uses absolutely all its muscles, and therefore is fully stimulated. In addition, such “refusal” stimulation is useful not only for the tone of the muscles of the forearms, wrists and palms, but also for the tone of the body in general. Experts have long discovered that stimulation of the fingers and palm is beneficial for the functioning of the brain and nervous system, and good mental tone and a healthy brain are the basis of overall health.

An expander is one of the most budget-friendly training equipment. Its main function is to tighten the muscles of the forearm.

The fact is that the muscles of the hands and forearms directly determine the quality of weight training aimed at any other muscle group.

A confident grip allows you to get the most out of the areas being trained, and also avoid unexpected and unwanted injuries. So the development of your body as a whole depends on an unremarkable, at first glance, trainable group of muscles.

Types of expanders

In the world of sports equipment, the wrist expander (exercises will be described below) is divided into 3 main types, which in turn are divided into subspecies.

Rubber ring

A rubber donut that takes the shape of a flattened one with the appropriate action of the hand. The load supplied by it is determined by the degree of resistance of the material, measured in kilograms, starting from 5 (one of the minimum) to 65 kilograms(for advanced athletes).

The expander improves blood circulation, increases the elasticity of joints, and balances blood pressure.

It serves as an indispensable assistant for restoration process injured forelimb: gradually, step by step, developing atrophied muscles without injuring the bones and increasing the speed of putting the arm into action.

Discharge in the form of kneading a rubber donut will benefit schoolchildren and students, especially during tests and exams. Memory improves and the nervous system is balanced.

For athletes, when exercising with an expander, as with any other exercise equipment, it is necessary to increase the load, that is, a gradual increase in the resistance of the devices used.

The ring-shaped expander is in turn divided into:

Smooth– rubber, without any notches, fits easily in the hand and allows you to perform a variety of exercises;
With pimples– creates a massage effect, affecting important nerve points and endings on the hands. With it you will get additional relaxation.

For more information about this projectile, watch the video:

"Ticks"

Consists of two handles and a metal mechanism between them (usually a ring or spring). Handles most often made of plastic or steel.

If the manufacturer wishes to make the device convenient for users, the handles are covered with a special soft coating. Thus, the fingers do not get chafed when they come into contact with metal so often.

The difficulty of squeezing plastic products is usually reaches 25-30 kilograms, while steel ones will be able to load the arm with all 160 kilograms.

Particularly advanced models of pincer expanders are equipped with load adjustment. Some devices can also count the number of repetitions, which is very convenient when tracking the consumed load.

Spring expander

It consists of 2 parallel stick-handles connected by several springs. Unlike previous copies, this representative works all fingers equally, without depriving the laziest - the little finger.

The resistance is adjusted by adding/removing additional springs. You can put stress on your hands with this unit only up to 20 kilograms.

3 training options with the apparatus

Let's take a closer look at exercises with an expander for the hands. Next you will learn what types of loads can be used and how to properly exercise this apparatus.

1. Compression followed by rest

The emphasis is on consistent, no rest, squeezing the expander. Speed matters. You need to do it without sparing yourself, to the point of failure, so that it is difficult to move the brush. The wrists work well, and the muscles of the forearm work well.

Technique:

Take a comfortable position, take the expander in your hand;
While inhaling deeply, begin to rhythmically squeeze the unit;
Should be fulfilled about 90-100 compressions in 1-1.5 minutes, the last movements should be through force.

Perform one approach, relax your hand. After 5-6 minutes, proceed to the next approach. In total you need to do from 3 to 7 approaches, depending on your physical fitness.

We also suggest watching a useful video:

2. Compression followed by fixation

The fundamental difference between this version and the previous one is that after short rhythmic presses, don't relax brush, but rather immerse it in static voltage. The hand and forearm areas are properly loaded.

Technique:

Fix the expander with your fingers in a comfortable position;
Inhaling and exhaling, squeeze according to the calculation 100 times for one and a half minutes;
After the period has expired, squeeze the expander tightly and stay at this point for 1-2 minutes.

How to pump up your arms with an expander even more effectively? For better results, do not stop at one approach, improve, increase their number. It is preferable to start with three, gradually increasing to six or seven.

We invite you to watch another interesting video:

3. Fixation followed by compression

This time we first statically load the finger area, and only then finish off the muscles translational compression. Let's not be lazy, we train our grip, which is helped by the developed muscles of the forearm and hand.

Technique:

Lying, sitting, standing - in any position we take the expander in our hands;
Taking a deep breath, we squeeze the object with all our strength with our hand until our fingers begin to treacherously unbend;
Then we begin to quickly compress and unclench, watching the tense muscles. Encourage yourself, motivate yourself with your own results. Continue for about 2 minutes.

We make 3 passes to begin with, each time increasing both the exposure time and the number of passes.

Another useful video on the topic:

Features of classes for men and women. What is the fundamental difference?

The fundamental difference between training men and women with this apparatus, as well as with other accessories, is that exercises with a wrist expander for men should be few repetitions with a higher load.

The fact is that the muscle structure of women is less dense and strong than that of men. Due to the characteristics of the body, the maximum muscle weight of a woman can be only 35 percent versus 45 percent for men.

Between the muscle fibers of women there are layers of fatty tissue.

All this points to the fact that women should exercise more not so much strength as endurance.

Some general tips to help you make your classes even more effective and safe:

Before the main workout, be sure to do a warm-up brushes: clench/unclench your fists, make circular movements with your hands, shake them well. Then you should do a trial approach with a small-stiffness expander so that the muscles gradually get used to the load and to avoid any injuries. After this, feel free to take on the working “weights”.
In an impulse to quickly pump up muscles, do not overdo it. Let your body recover and rest. After all, it is during rest that muscle fibers strengthen and thicken, causing an increase in muscle mass. It is optimal to perform exercises 2-3 times a week with at least a day of rest. Otherwise possible
Add resistance band training to your routine by completing it, or set aside a separate day to thoroughly work out the forearm part of the body.
Actions with the expander should always be performed so that It was hard for you, to the point of failure. Only in this case can and should we expect impressive progress. Conclusion: it is better to train less often, but give your best to them.

Working with an expander is recommended not only for athletes - people who directly use their hands in their work, but also for other “manual” professions.

It's all about what's in the hands many vital points and impulses.

By constantly working hard with our hands, we can thereby contribute to pinching or clogging of important nerve points and endings, thereby provoking the onset of a certain disease in our body. At first you may not notice the symptoms, but then “out of nowhere” the disease will come to visit you.

Therefore, for cooks, pianists, programmers, all those people who, in one way or another, constantly work on some object with their hand at frequent intervals, having such a friend as an expander is extremely useful!

Buy a miniature device that costs a penny and save your life from many problems, injuries and illnesses.