Exercises with an expander for legs. Resistance bands: a full-body workout. Squeezing your knees while lying on your back

Ecology of health and beauty. Fitness and sports: You can exercise with an expander anywhere - it is compact, convenient, takes up little space, and most importantly - very effective...

Nowadays in Russia, as well as in a number of other countries, the cult of a healthy, sculpted body is clearly visible. To be in ideal shape, a huge number of people visit gyms and fitness centers.

However, not everyone has this opportunity, and for some, training with weights and barbells is generally prohibited for medical reasons. But this does not mean that it is necessary to give up the dream of a beautiful, toned body.

Exercises with an expander for men - basics and loads

You can exercise with an expander anywhere - it is compact, convenient, takes up little space, and most importantly - very effective.

Visually, this simulator consists of two handles that are connected by a spring or elastic bands.

Depending on the desired effect and level of training, you can set the required load. A beginner should start with a load at which he can perform 10-15 repetitions at a time.

A prerequisite for the effectiveness of exercises with an expander is a gradual increase in load.

First you need to increase the number of repetitions, then approaches. And only when the exercises are performed with virtually no effort can you increase the load by adding one band or spring. But the number of approaches and repetitions should be reduced again.

So, we can highlight 5 basic principles for working effectively with an expander:

1. You should never neglect warm-up exercises.
2. The load level should be increased gradually.
3. Quantitative indicators of exercise performance should not exceed qualitative ones.
4. Between sets you need 1-2 minutes to regain strength and take a breath.
5. The load should be selected depending on the level of training and physical development, as well as natural abilities.

Rules for choosing a suitable expander

The choice of expander depends on the time during which exercises are performed with this simulator.

So:

• for newbies- expanders with minimal resistance are optimal (yellow);
• for the next level- green expanders;
• for advanced level- Red;
• for professionals- of blue color.

In expanders with a spring, the load is determined by the number, length and thickness of the springs. This type of expanders is considered more reliable, since tape and tubular models have rubber parts that tend to fray over time.

The most effective exercises with an expander for men to train various muscle groups

For the muscles of the shoulder girdle

• Position. While standing, one leg should be bent and slightly put forward, arms should be absolutely straight, spread to the sides, and the palms should be facing upward, holding the handles of the expander, the springs of which should be located between the chest and chin.
• Exercise. The arms should be spread as wide as possible, while the knee bends even more and the whole body leans slightly back. In the next approach, you need to change your leg.
• Intensity. This exercise should initially be performed 10 times with an acceptable load. Gradually it is necessary to increase the pace and increase the angle of inclination back.

For biceps

• Position. Standing, the right leg fixes the handle of the expander, legs apart.
• Exercise. The right hand holds the second handle and bends towards the right shoulder. Important: the elbow should not “help”, however, like other muscle groups.
• Intensity. You should start repeating this exercise 10 times and then change your hand. To avoid performing the exercise incorrectly, do not increase the load too sharply.

For chest muscles

• Position. Lying on a bench, the expander passes under the bench, its handles in your hands. The spring is slightly tense, the arms are at chest level, the elbows are spread to the sides.
• Exercise. The arms straighten upward, feeling the tension of the spring. In this position - a few seconds, and the hands return to the starting position.
• Intensity. The exercise must initially be performed 8 to 10 times, gradually increasing the load.

For leg muscles

• Position. Lying on your back, one handle of the expander is fixed in the hand at the level of the pelvis, the second is hooked with the leg bent at the knee.
• Exercise. The leg with the handle is slowly straightened, fixed in this position for several seconds and returned to the starting position. After completing the approach, you should change legs.
• Intensity. You need to start doing the exercise 8-10 times, gradually increasing the pace.

Expanders, depending on their purpose, design features and other parameters, are sold in various variations.

Expanders are distinguished:

• foot and hand;
• children and adults;
• with a certain type of fastening (floor or wall) and universal, etc.

There is another type of expander, which is quite popular among both sexes. It is commonly called butterfly expander , exercises with which are quite effective for various muscle groups.

For triceps

• Position. While standing, one handle of the expander is on the thigh, the other is resting on the forearm. The elbow is pressed to the body.
• Exercise. The expander is compressed by pressing on the upper handle, then the pressure gradually weakens. After completing the approach, you should change hands.
• Intensity. For the exercise to be effective, it should be performed 10 times per approach with each hand.

For the shoulder joint and chest muscles

• Position. Standing, arms extended upward and holding the butterfly handles.
• Exercise. The “butterfly” must be squeezed as tightly as possible. The more your arms are extended, the more noticeable the result.
• Intensity. This exercise must be performed for 4-5 minutes.

For the press

• Position. Lying on the floor, legs bent at the knees, feet fixed on the floor surface. One end of the “butterfly” is clamped with the knees, and the other with the hands at face level.
• Exercise. The legs slowly rise, squeezing the expander and putting stress on the abs. It is fixed in this position for several seconds and returns to its original position.
• Intensity. The exercise must be performed 15-20 times per approach.

Results from exercises with an expander

By regularly performing exercises with an expander for men, you can:

• strengthen and develop the muscles of the arms, abdomen, legs, shoulder girdle;
• increase the level of endurance and get rid of excess fat (to do this, you should perform the exercises quickly, with minimal breaks between approaches and with a large number of repetitions);
• strengthen the cardiovascular system (exercises with an expander are similar in effectiveness to running, which can cause knee problems if you are overweight or old);
• increase joint mobility and flexibility. published . If you have any questions about this topic, ask them to the experts and readers of our project .

Exercises with an expander for men can increase strength and slightly increase muscle mass. For girls, this is a good way to do home fitness, allowing you to tone your figure.

Types of expanders

Before analyzing the exercises, you should pay attention to the types of expanders. Today in sports stores you can find expanders for every taste and color, steel, rubber, plastic. The simplest expander is a silicone band, you can do anything with it, it is a universal equipment. Spring and others are more profiled projectiles.

Manual expander

To strengthen the muscles of the hand and forearm, there is such a thing as a wrist expander. It can be presented in the form of a donut ring, a spring, or two handles with a spring ring between them. Some of them are equipped with a repetition counter. This is very convenient when you do not 10 or 20 repetitions.

A dynamometer is an expander with a strength indicator that allows you to measure your wrist forces. This is convenient for those who are going to monitor their results. And it’s just interesting to know how many kilograms the compression force of your hand corresponds to.

These resistance bands can only strengthen the hand and forearm, so they are not considered universal.

Butterfly

A butterfly expander is a projectile shaped like the insect of the same name, consisting of ring handles and a central spring, hidden from our eyes by a plastic coating.

That is, the essence of its work is the same as that of the hand version - you squeeze the handles, overcoming the resistance of the spring. Only the size is larger, which allows you to train larger muscle groups. This apparatus is useful for training the inner thighs or pectoral muscles.

In general, all exercises that are aimed at bringing arms or legs together can be done with this expander.

Elastic bands and sticks

Exercises with an elastic band can be done on almost all muscles of the body. It can be used as a ski machine, for rowing, squats with it, and push-ups. In general, you can do whatever you have enough imagination for. With a tape expander, you can practice striking and throwing techniques, which will be useful for MMA fighters, boxers, and combat sambo wrestlers.

Resistance bands in the form of elastic sticks are suitable for training the pectoral and back muscles.

Chest expanders

These are expanders, which are 2 handles fastened with 4-8 silicone or steel springs. They are perfect not only for the chest, but also for the back, abs, biceps, buttocks, and can partially replace the gym.

Which expander to choose

In order to decide on the choice of expander, you need to decide on the purpose of your training. What do you want to get in the end? Most men want to shake hands firmly and firmly so that the person you greet with will recognize your strength from the first handshake. For some, grip is important for other reasons.

Someone wants to strengthen their muscles at home. And some people have a very limited budget.

If money is not a problem, you can diversify your home gym a little by purchasing a number of wrist expanders (we will explain later why one will not be enough) and some kind of universal one, consisting of a rubber spring and several handles.

Several wrist expanders are needed to ensure progression of the load. You need to start with a weak compression, gradually increasing the load. Be prepared for the fact that over time you will need to purchase more rigid expanders. As a result, you can switch to all-steel shells with a thick spring and a force of up to 100 kg (if you wish, you can develop a stronger grip).

If there is no sports store near you, or the assortment in it does not suit you, type a request on the Internet and choose the one you like with home delivery. This is more convenient than going to stores and looking for inventory in person.

Exercises

Let's look at exercise options with different types of expanders.

Hand Strength Exercises

It doesn't matter which wrist projectile you use, the system will be similar.

1. Do 15-20 compressions with an expander of weak strength (warm-up).
2. Take your work resistance band and do 15-20 compressions with it. On compression 20, hold your hand in the clenched position for 30–60 seconds. Rest for a minute.
3. Perform 3-4 approaches.

On some days you can try your strength at the maximum number of compressions. Each compression should be given with a little difficulty, otherwise there is no point in the exercise.

If you feel that everything is coming too easy for you, it’s time to buy something more serious.

Chest exercises

You can exercise with a universal expander, or you can buy a profiled chest apparatus.

1. Stretch the expander behind your back and grab its handles in front of you with your hands. Stretch your arms.
2. You can do an imitation of a dumbbell or barbell bench press. Since the expander rests on your back, when you press the handles away from you, the springs will create resistance for you, loading your chest.
3. You can imitate dumbbell curls from the same position.
4. You need to do 4 sets of 15 times. This exercise is unlikely to greatly increase the mass of the pectoral muscles, but it will polish the shape of the chest.

You can vary the angle of the plane in which the movement occurs relative to the floor. That is, change the direction in which you will do presses and raises. The higher you raise your arms relative to the horizontal, the more your shoulders and upper chest will be involved in the process. The lower you lower, the more the lower and inner parts of the pectoral muscles will be loaded. Do 2 exercises at different angles.

Triceps exercises

A resistance band can be very handy. Press one end of it with your foot, take the other end with your hand and imitate a dumbbell press from behind your head.

You can also attach an expander to the ceiling or any high point and do an imitation. If you attach an expander to the floor, you can try.

And the simplest option, which also pumps up your shoulders, is an imitation of a barbell bench press while standing or sitting. If you have a rubber band, stand in the middle of it, and bend your arms with the ends at your elbows and bring them closer to your shoulders. Now straighten them up. Do you feel resistance? The more you pull the band, the more resistance there will be. Take advantage of this. Perform 3 sets of 15 times.

Biceps exercises

Many exercises performed with a band can also be done with a spring expander. We fix one handle on the leg, put this leg forward a little, transfer the center of gravity to it. We bend at the lower back, do not hunch.

We press our elbows to the body and do arm curls. The springs should give you resistance.

We repeat this exercise 15 times in 3 approaches. You can do it with both hands, but if it is too easy, do it with each hand in turn.

If you are not comfortable with exercises with a spring resistance band, you can use the above-mentioned silicone fitness band.

Exercises with a rubber expander are done in the same way - stand on the band with your feet, wrap the ends around your hands and hold them tightly. You can alternate bending your elbows, or you can bend them at the same time.

Leg exercises

Stand in the middle of the resistance band. Stretch it until you feel good resistance. Bend your arms, press your elbows to your belt, press your fists with the ends of the expander to your shoulders. Keep a natural arch in your back. This is the starting position for squats.

If you attach a band under your socks, you can perform calf raises on your calf muscles. We do this exercise for maximum repetitions.

This exercise works the calves, leg extensors, and a little of the inner thighs.

Abs and back

Stand in the middle of the band with your feet, bend over with your back straight until it is parallel to the floor. Bend your arms at the elbows and press them to your body. In this position, the tape should be tensioned.

Now, while overcoming the load, straighten your body. The back remains straight throughout the entire exercise. This movement will be similar to barbell curls.

We do 3 sets of 20 times, do not forget to bend at the waist and look only forward.

Abdominal exercise – sit on a fitness mat and attach the band behind you to something. Arms bent at the elbows, elbows at the lower back, fists at the shoulders or chin. For twisting or lifting the body, do 4 sets of 20 reps.

You can attach a band to the floor and do leg raises from a lying position. In general, there are a lot of variations.

Programming

Ideally, a set of exercises with an expander should be designed to work all muscle groups.

It makes sense to do 3-4 sets of 15-20 reps for each exercise. The expander is not a replacement for heavy basic exercises (after all, the load is much less), but it is ideal for home training. We won’t recommend gaining weight with the help of expanders, but keeping the body in good shape and working out the relief is another matter.

For girls, it is advisable to do exercises with a butterfly expander; men can ignore it.

Exercises with an expander should be done 3 times a week for the whole body, and for the hands you can exercise daily.

If you are doing maximum endurance work, you shouldn't exercise every day. Stick to a 1-to-1 schedule, that is, work out every other day.

Girls should focus on the lower body, waist, back, chest. Be sure to include squats for the buttocks and thighs in the complex. There is no emphasis on the flexors and extensors of the arms in women.

For men, it is important to strengthen their shoulders, torso, and arms on all sides. Since the expander will not give you a powerful load on your legs, you can do exercises for them simply to strengthen them.

For fighters - attach a universal expander to the wall (the expander needs to have comfortable handles), move a little away from the attachment point, taking the projectile in your hands. Stand with your back to the wall. Simulate blows; if the load is weak, move further away. This kind of shadow boxing will make your strike stronger.

Glad to see you again, dear readers! Hundreds or even thousands of articles have already been written on various options for home training. And they all differ in some ways, but in some ways they are similar to each other.

The difference usually lies in the equipment used. Sometimes, in order to load all muscle groups, you have to use several types of sports equipment. For example, dumbbells, fitballs, weights and other exercise equipment. Surely those who exercise have a question about whether there is a universal remedy with which you can pump up all the muscles of your body. And I have a positive answer to it - a rubber expander.

Before moving on to the basics of training with this equipment, I want to show you how versatile this product is. There are a wide variety of types of expanders.

Let's start with the fact that they can be classified into two types: spring and rubber. Further gradation includes such types as carpal, humeral (chest), tubular (ring, figure eight and double figure eight, spider), .

Moreover, the spring expander does not include all subtypes, but only the hand, shoulder and stick exercise equipment. In addition, with the advent of modern materials such as latex, springs are becoming a relic of the past. In this regard, the question is: which expander is better, rubber or spring? - you can answer that it is rubber, but with a small reservation. The leaders among hand trainers are still.

One article is not enough to talk about all types. Therefore, today we will look at rubber expanders in detail.

Why is a rubber expander so good?

If you have decided to exercise at home and are now looking for equipment for training, then I would advise you to purchase a rubber expander. To be more precise, take a closer look; in fact, these two types are identical.

They are good because they contain a large set of elastic tubes with gradation according to load. This makes it easy to select the required load depending on your level of fitness. The expander is made with handles, which makes it easy to handle.

If you want something simpler, then pay attention to rubber bands and loops. These are some of the most budget options, without any bells and whistles. By the way, loops can be used not only at home, but also in the gym. By combining them with exercise machines or barbells, you can get an unusual type of load from standard exercises.

Rubber expanders are also good because they have a different effect on the muscles, unlike exercise machines. They allow you to keep your muscles tense throughout the entire approach. This will lead to the involvement of more muscle fibers. Also, the use of rubber will allow you to arbitrarily choose the load vector.

The expander has no inertia. This will, firstly, eliminate cheating. Secondly, it will protect you from injury. Well, thirdly, as I already said, it will allow you to constantly keep your muscles in tension. All these qualities make it an attractive exercise machine not only for men, but for women.

You can buy an expander at almost any sports store, for example, at a sports master. A large selection of exercise equipment is presented in the smartelastic online store. I also bought a good set from Girbest.

How to train with an expander?

Using your imagination, you can come up with a workout for almost any part of the body. But you should follow a few simple rules.

1. Any workout is, first of all, a load on the muscles, but ligaments and joints are also actively involved in the work. Therefore, before training, you need to do a warm-up, which may consist of swinging and rotating movements of the head, arms, torso and legs. Just don't do everything at the same time.
2. When exercising with an expander, hold it tightly to prevent it from slipping out of your hands.
3. Often, due to the nature of the exercise, you have to clamp the expander with your feet or attach it to something. In this case, make sure that the fastening is secure.
4. When performing the exercise, the expander should always be taut, even in the starting position.
5. The load needs to be chosen so that you can perform 10 to 15 repetitions with good technique.
6. When training with an expander, maintain smooth movements in each exercise and pause for a few seconds at the point of maximum muscle contraction.

As you can see, the rules are quite basic. I suggest you start training.

Exercises with an expander

The training complex may look similar to the standard one. . On each day, one large muscle group (legs, chest, back) and one or two small ones (biceps, triceps, shoulders, abs, forearms) are loaded.

Leg exercises

• Squats with loops or band. If you are using loops, stand with your feet on one part and put the other around your neck. When using ribbons, you can simply hold the loose ends taut in your hands. Perform 3-4 sets of 10-15 repetitions.

• Lunges. In the case of training with an expander, it is much more convenient to first do one approach on one leg and then on the other. In this case, the expander should be clamped under the foot of the leg in front. Perform 3-4 sets of 10-12 repetitions on each leg.

• Calf raises. Stand with your toes on one part of the expander, and throw the other behind your neck, as with squats. Perform 3-4 sets of 12-15 repetitions.

Back exercises

• Vertical traction. Analogue. The exercise loads the latissimus dorsi muscles. Secure the middle of the expander at the top, preferably on the ceiling. Stand or sit underneath and take the loose ends in your hands. In the starting position, your arms should be raised up and the expander should be stretched. Pull your arms down by contracting your lats. Perform 3-4 sets of 10-12 repetitions.

• . Secure the middle of the expander to your feet. With a powerful movement, pull the handles towards your stomach, while squeezing your shoulder blades. Perform 3-4 sets of 10-12 repetitions.

• Raising your arms back. . But the shoulder girdle also receives a portion of the load. So with this exercise you will also pump up your rear deltoids. Perform 3-4 sets of 10-12 repetitions.

Chest exercises

• Expander press. It can be performed standing, securing the middle of the band on a vertical plane at the level of the shoulder blades. You can also perform the exercise by simply holding an expander behind your back. Perform 3-4 sets of 10-12 repetitions.

• Reduction of one hand. Having secured the expander at the level of the shoulder blades, take the free end in your straightened hand. Stand sideways to the attachment point. With a smooth movement, overcoming the elastic force of the expander, bring your hand to a position in front of you. Perform 3-4 sets of 10-12 repetitions on each arm.

Hand exercises

• . Secure the resistance band by pressing it to the floor with your feet. Take the loose ends in your hands. Perform curls. The grip can be changed to pronated (palms down) or neutral (palms facing each other). Do 3-4 sets of 10-12 reps.

• Standing triceps extensions. The expander mount is the same. Hands from elbow to shoulder are directed upward and pressed to the ears. Extend both arms with a smooth movement. Do 3-4 sets of 10-12 reps.

Delta exercises

• Retraction of arms to the sides. Having secured the expander under your feet, abduct your arms to the sides, as in the photo. 3-4 sets of 10-15 repetitions will be enough.

• Raise your arms in front of you. Anterior deltoid exercise. Do not raise your shoulders while performing the movement. Do 2-3 sets of 10-15 reps.

Abs exercise

• Torso rotations. This exercise works well on the oblique abdominal muscles. Having secured the expander at the level of the shoulder blades and turning sideways towards it, take the free ends in your hands. Perform turns against the resistance of the tape. Perform 2-3 sets of 15-20 rotations.

The listed exercises are quite enough to create a complete set of exercises. Well, all the cards are in your hands! But don't forget to watch the workout videos.
With this I say goodbye to you. Subscribe to updates. Ask questions that interest you and repost on social networks.

In contact with

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 strength. 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 unnecessary stress;
• 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.

hand expander	strengthens arms and hands; anti-stress; Suitable for people who write a lot.
chest expander (shoulder)	maintains tone in the muscles of the back and shoulder girdle; tightens the breasts and makes them beautiful.
tape expander	stretches and strengthens the muscles of the whole body; Exercises with a band promote weight loss; improves joint mobility.
expander "Eight"	strengthens the muscles of the pleural girdle, back and chest; trains biceps and triceps.
expander "Butterfly"	strengthens the muscles of the inner thighs; removes excess fat from the back of the thigh and “ears”; trains your back and arms; makes breasts beautiful.
expanders for skiers, wrestlers, swimmers	helps to recover from injury; suitable for power loads; develops arm and back strength; is a good alternative to dumbbells.
multifunctional expander	helps train legs, back and chest muscles; convenient and multifunctional.

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. Lower and raise your legs. The stomach should be in close contact with the ground.

Squats

1. Fold the tape or rubber band in half.
2. Fix the elastic bands with your feet, and take the handles of the expander into your hands.
3. Gradually do squats. The back and elastic band of the tape should be straight, and the elbows should go up.

1. Tie the expander tube or band to a barbell or exercise machine.
2. Secure the leg with a holder and attach it to the expander.
3. Move a short distance so that the tape stretches well.
4. Gradually pull your leg towards you, away from you and in different directions.

Bound feet

1. Fold the expander in two or more times.
2. Attach one edge of the projectile to the left leg, the other to the right. The elastic band between them should be well stretched.
3. Lie on your back.
4. Raise your legs up.
5. 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.

For the exercises presented below, both rubber bands and regular expanders with handles are suitable - choose what is more convenient for you.

Some of the exercises below need to be performed with short resistance bands. If you don't have these, just skip these exercises. I tried to do them with long ribbons, but it was very inconvenient, almost impossible.

As for the resistance of the bands, choose the load according to your capabilities. Aim for three sets of 10–15 repetitions of each exercise. For training to be effective, the last repetitions must be difficult.

Upper body exercises

Bicep curls

Bicep curls

• Step on the resistance band with both feet.
• Take the loops in your hands.
• Stretch the expander by bending your elbows.

Triceps exercise

Triceps exercise

• Step on the expander with both feet, close to your heels.
• Stretch the resistance band behind your back and extend your arms above your head.
• Bend your elbows, stretching the expander.

Resistance push-ups

Resistance push-ups

• Pass the expander behind your back, take the ends in both hands and stand in a prone position.
• While pressing the ends of the expander to the floor, perform regular push-ups.

Bent over arms raise

Hand placement

• Step on the resistance band in the middle and grab the loops or handles with both hands.
• Place your feet shoulder-width apart, slightly tilt your body forward with your back straight.
• Spread your arms to the sides, stretching the expander.
• Lower your arms and repeat.

One arm abduction

Arm abduction

• Hook the expander onto a horizontal bar post or door handle.
• Extend your right arm in front of you and grasp the resistance band. The angle between the shoulder and chest should be 90 degrees.
• Move your arm to the right so that it is level with your chest, do not move it further behind your back.
• Bring your hand back and repeat.
• Perform the exercise on your left hand.

Bent over expander row

Bent over expander row

• Stand on the expander with both feet and grab the loops or handles.
• Bend your knees slightly and tilt your body, keeping your back straight.
• Bend your elbows and move them back.
• Try to pull the expander using your back muscles, not your arms.

Arm spread lying on stomach

Flying arms while lying on stomach

• Lie on your stomach.
• Place the expander under your stomach, and take the loops or handles in both hands.
• Stretch the expander with your hands, lifting your body.
• For best results, hold the upper position for a few seconds.
• Return to starting position and repeat.

Removing your arms behind your back

Removing your arms behind your back

• Stand in the middle of the expander, grab the loops or handles, keep your feet together.
• Place your arms straight behind your back.
• Return your hands to the starting position and repeat.

Standing chest press

Standing chest press

• Hook the resistance band at or above your lower back.
• Turn your back to him and grab the loop or handle.
• Take a small lunge forward while pulling on the expander.
• Raise your arm with your elbow bent to chest level (no higher!).
• Extend your arm in front of you, pulling on the expander.
• Return your arm to a bent position.
• Repeat the exercise.

Bench press

Bench press

• Pass the resistance band under the bench, lie down on it and grasp the loops or handles of the resistance band in both hands.
• Starting position: arms bent at the elbows, angle at the elbow is 90 degrees.
• Straighten your arms in front of you, do not straighten your elbow all the way.
• Return to the starting position.

Core strengthening exercises

Alternating leg raises

Alternating leg raises

• Lie on the floor, grab the expander in the middle, place your legs in the loops.
• Raise your body so that your lower back remains pressed to the floor.
• Overcoming the resistance of the elastic band, raise your knees one by one.

"Woodcutter"

"Woodcutter"

• Place your feet slightly wider than your shoulders, step on one end of the expander with your left foot, and grab the other end with both hands.
• Bend towards the leg under which the expander is located, keeping your back straight.
• As you straighten up, pull the expander diagonally, to the right and up, until your hands are above your right shoulder, above your head.
• Return to the left leg bend and repeat the exercise.
• Repeat on the other side.

Side plank with resistance

Side plank with resistance

• Hook the resistance band around your feet, twist the two ends and grasp the loops or handles in both hands.
• Stand in a prone position - a plank.
• Raise one arm and, stretching the expander, move into a side plank.
• Return to the starting position and repeat on the other side.

Exercises for legs and buttocks

Squats with an elastic band

Squats with an elastic band

• Step on the band and place your feet shoulder-width apart.
• Take the loops of the expander in your hands. To make it more comfortable to hold, pass the expander behind your shoulders and hold it in bent arms, as if placing it on your shoulder.
• Do a squat. The back is straight, the pelvis is pulled back, the knees are slightly turned outward.
• Straighten up while stretching the expander.
• Repeat the exercise.

Lying knee bend

Lying knee bend

• Hook the resistance band onto a stand close to the floor.
• Insert your ankle into the loop and lie on your stomach.
• Bend your leg at the knee, pulling on the expander.
• Straighten your leg and repeat.

Leg extensions lying on your side

FitForceFX/youtube.com

For this exercise you will need a short resistance band.

• Connect your legs under your knees using an expander.
• Lie on your side.
• Spread your knees, overcoming the resistance of the expander.
• Bring your legs together and repeat.

Steps with elastic band

FitForceFX/youtube.com

• Place a short resistance band on your legs at the ankles or tie them with a long one.
• Perform sideways steps while stretching the expander.
• Perform the exercise in the other direction.