Strength expander exercises. Exercises for women with an expander. Video about exercises with an expander

With the help of an expander, muscle strength and tone, as well as the upper body and shoulder joints, are very well developed. Classes with it can be combined into a separate training set, or combined with other fitness exercises, or with morning exercises. The advantage of the classes is that they can be done at home without having any fitness skills.

An expander is a sports equipment that helps develop shoulder joints and arm muscles. It is a shock absorber with a rubber coating and special handles to make it comfortable to hold. The main advantage is that with the help of an exercise with an expander It is possible to work the main muscle groups.

The expander is designed for high-quality and effective training. Moreover, this thing is quite compact and does not take up much space in the house. Therefore, you can easily take it with you, putting it in your bag, without interrupting your training.

With the help of the simulator you can perform exercises for your arms, back and abs almost anywhere. The expander is used in kinesitherapy by a famous doctor of medical sciences Sergei Mikhailovich Bubnovsky. He is the author of a well-known method for the rehabilitation of the musculoskeletal system.

The Bubnovsky expander is an irreplaceable thing that ideally develops the muscles of the arms and shoulder joints at home. There is a special expander for Bubnovsky kinesitherapy. Its length is 1.25 meters. The set of such an expander includes a harness, which can be of four designs depending on the load: red, yellow, blue and green. Also for the Bubnovsky expander there is a lock for the door or wall.

Basic rules when performing exercises with an expander

1. Each exercise with the Bubnovsky expander should be repeated at least fifteen approaches 20-25 times. You can start your first workout with one approach, increasing their number every day.
2. Before you start doing the exercises, you need to stretch your body to avoid unwanted injuries. You should be wary of jerks and sudden movements. After class, it is recommended to do some stretching to restore your heart rate.
3. The rubber must be constantly in tension for effective training.

Bubnovsky exercise with upper fixation of the expander

1. Initially, attach the expander to a reliable support just above your head. This can be done thanks to special retainer.
2. Next, stand facing the support and pick up the expander. This must be done using an overhand grip.
3. You need to stand on bent knees, tilt your body forward.
4. As you exhale, you carefully need to pull the expander towards your hips, fix it in this position for about 5 seconds, and smoothly return to the starting position.
5. Your arms should remain straight.

Bubnovsky's exercises cover all the back muscles.

Bubnovsky exercise with lower fixation of the expander

1. Initially, attach the expander to a reliable support at the level of your feet using a special clamp.
2. Next, stand facing the support, holding the handles of the expander. This must be done using an overhand grip.
3. While holding the handles, you need to move away from the support, thereby creating a slight tension.
4. Keep your back as straight as possible, your chest should be straightened.
5. As you inhale, you need to pull the expander to the lumbar part of the body. All movements are smooth and slow.
6. The elbows should be pressed closer to the body.
7. When your hands are as close to your stomach as possible, you should take a short pause and then return to the starting position.
8. There should be a slight arch in the lower back, and the body should be kept straight until the end of the exercise.

Bubnovsky exercise in the “lying” position

1. Initially, attach the expander to a reliable support in the lower position using a special clamp.
2. Next, you need to lie on your back with your head towards the support and wrap your hands around the expander so that a slight tension is created.
3. The legs need to be bent at the knee joints, the feet should be pressed to the floor and fixed in this position until the end of the exercise. In order to avoid injury and sprains, it is advisable to wear sports shoes.
4. Bend your arms at the elbows.
5. After this, slowly raise your arms up, and then forward and return to the starting position.
6. To achieve the greatest effect of exercises with an expander, you need to stretch your arms forward.

Ideal for both men and women. It is necessary to perform such exercises with an expander daily for the development of the spinal and cervical regions.

Exercises for slender legs with an expander

Exercise 1

1. You need to take a chair and stand facing it.
2. One of the hands should lean on the chair, and the other should take the expander.
3. You need to hook the opposite edge of the machine with your foot, and then raise this leg as high as possible.
4. After a few minutes, repeat the exercise for the second leg.

Exercise 2

1. Sit on the mat so that your legs are straight.
2. Place the expander behind your feet.
3. Bend your elbows, pull the expander towards your chest and take the starting position.

Leg exercises should be performed for men for 5 minutes on each leg, and for women for 3 minutes on each leg.

Exercise with expander butterfly

The butterfly exercise is simple and famous in the world. It is intended for both home training and fitness in the gym.

Exercise has a beneficial effect on the muscles of the back, hips, shoulders and arms. It can be performed standing, sitting and lying down.

Exercises with an expander are useful and do not take much time. In order to perform leg exercises in a sitting position, you need to:

1. Take a chair and sit on it so that your back is as straight as possible.
2. Press the butterfly between the knee joints so that the head of the exercise machine is at the bottom.
3. Next, squeeze the expander with your thighs.

Exercise with an expander in a standing position should be performed:

1. With hands raised up, holding an expander.
2. It needs to be compressed and unclenched.
3. Arms should be straight. In this situation they are actively working shoulder part of the body.

To do leg exercises in the lying position, necessary:

1. Lie face up on the mat.
2. Raise your legs and bend them at the knee joints, between which there is an expander.
3. Next, you should squeeze and unclench it so that in the abdominal and abdominal muscles there was tension.

Each type of exercise should be performed about 50-60 times, 2-3 approaches for women and 3-5 approaches for men.

An expander is a manual sports exercise machine that allows you to train a variety of muscle groups at home. At the same time, these classes are not inferior in effectiveness 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, you select your own expander.

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

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

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 some 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 the 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

1. 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.
2. The exercise machine is held in front of the chest and arms are spread to the sides as you exhale.
3. Repeat the exercise, placing the projectile behind your back.
4. 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 during rest, 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 equipment.

A popular sports equipment for home use is an expander (rubber and spring). Lightweight, small-sized equipment allows you to comprehensively strengthen all the muscles of the body. Exercises with an expander for men and women stimulate muscle pumping and help burn excess weight.

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

Each type of sports equipment must be used correctly.

Exercises using the Bubnovsky method

Bubnovsky’s exercises allow you to quickly eliminate the symptoms of spinal hernia, osteochondrosis, as well as:

• curvature of the spine;
• disc displacement;
• pain of unknown etiology;
• increase endurance;
• strengthen the elasticity of muscles and ligaments.

Exercises with an expander for women involve the use of a tape apparatus.

Exercises:

Effective exercises with a leg expander

A set of measures allows you to pump up the calf muscle, lower leg, and strengthen the ankle area.

List of exercises:

Exercises for the buttocks

Exercises with an expander for women are performed with a rubber band to tighten the shape and improve the appearance.

Exercises:

Back exercises

Exercises with an expander are aimed at eliminating back pain in women, are suitable for improving posture, and solving spinal diseases.

Exercises:

Exercises for the pectoral muscles

For training, choose a special shoulder spring expander.

Set of exercises:

Abdominal exercises with a band expander

The tape expander allows you to pump up the muscles of the upper and lower abs and improve the condition of your waist.

List of exercises:

A set of exercises for hands

The complex is suitable for pumping deltoid muscles, biceps, triceps:

Exercises with an expander for the inner thighs

Sit sitting on the floor with your feet shoulder-width apart. Place the expander between your legs, pointing it towards your torso. Pull your arms behind your straight back, connect and separate your knees, straining the spring. Perform the exercise 20-30 times in 4 sets with an interval of 2 minutes.

Expander “butterfly”: a complex for the whole body

Exercises are performed in strict order:

Figure eight expander: complex for the whole body

Exercises “8” with an expander for women consist of the following actions:

Complex with a “skier” expander for women

Exercises for training with a “skier” expander consist of the following actions:

Expert advice: choosing an expander and safety precautions during exercise

When choosing an expander, you must follow the recommendations of experts:

1. The spring stiffness must be suitable, so before purchasing, test the model and do a few simple stretching and compression exercises.
2. Choose a model with adjustable power and a set of springs.
3. Compact models allow you to take the expander with you on the road, a business trip, and train at any time.
4. Carefully visually examine the expander for defects; everything done must be properly secured. The handles must be free of chips and cracks, the rubber part must be free of stripes and tears.
5. For tape models, choose a length of expanders of 1.2 meters or more; they stretch well and allow you to perform more exercises. The width of the tape should be at least 15-20 cm.

Safety when performing exercises is paramount:

1. Carefully check the fastening of the expander to the horizontal bar or exercise machine.
2. Before the exercise, visually inspect the equipment for cracks, breakages, and the strength of the handles and springs.
3. When performing the complexes, make sure that your hands do not slip; use talc or powder.

An expander is a multifunctional, effective sports equipment; exercises with an expander help women acquire the desired shape at home in the shortest possible time.

Video about exercises with an expander

A selection of the best exercises:

What exercises can you do at home:

The rubber band is a unique simulator with which you can hone any skill. With the help of rubber you can develop strength, endurance, performance, increase running speed or explosive acceleration. This is why a rubber tourniquet is valuable for a skier - for its functionality and ability to be used in any environment.

Today we will look at sports tires and their use in the context of skier training.

Goals

Skiers pursue the following goals when training with rubber:

• Strength training. Training with a skier's expander can complement the load that the athlete receives in the gym. In some cases, it is possible to completely replace barbells, dumbbells and other exercise equipment with training rubber;
• Technical training. Exercises with an expander allow you to simulate the movements that an athlete performs on the track. The expander allows beginners to hone their technique without going out on the track;
• Endurance development. A sports harness is an ideal exercise machine for building endurance. Low resistance and a variety of different exercises will allow you to work in a high-repetition mode for a long time. This is exactly what you need to develop endurance;
• Development of explosive speed. The skier's expander allows you to simulate acceleration without the help of poles and skis;
• Conducting light training. Training rubber is an assistant in recovery after hard workouts in the gym. Light exercise speeds up recovery and keeps muscles toned;
• Warm-up and cool-down. The tourniquet can stretch the target muscles before training, as well as speed up recovery through a cool-down.

Exercises with a harness for a skier

The following exercises achieve all of the above goals:

Exercise for skier No. 1. Reducing hands with an expander

Goal: working out the pectoral, middle, anterior and posterior deltas, and arm muscles.

Step by step technique:

Step #1. We tighten the tourniquet against a stationary object. We feel the tension of the rubber in the starting position.

Step #2. As you inhale, bring your hands together. At the end point, we concentrate on the sensations in the pectoral muscles.

Step #3. As you exhale, we return to the starting position.

Comment: An exercise for the pectoral muscles and shoulder girdle, which is one of the main movements for training the upper body.

Exercise for skier No. 2. Rotations with an expander

Goal: strengthening the shoulder joints, working out the deltoid muscles.

Step by step technique:

Step #1. We tighten the expander on a stationary object and move away, as in the previous exercise.

Step #2. We perform a circular movement with the rubber. We do the required number of rotations.

Comment: The exercise is useful for strengthening the shoulder girdle and improving the condition of the joints. Often used as a warm-up or cool-down.

Exercise for skier No. 3. Imitation of blows

Goal: development of coordination, practicing hand movements, development of arm muscles and deltas.

Step by step technique:

Step #1. While inhaling, we take the starting position. We imitate a blow with one of the hands.

Step #2. As you exhale, change your working hand.

Comment: the exercise is not so much for skiers as for fighters. But it is also used by skiers.

Exercise for skier No. 4. Shoulder pull

Goal: development of the posterior, middle, anterior delta. Pumping up the back and biceps.

Step by step technique:

Step #1. We turn to the side where the tourniquet is fixed.

Step #2. As you inhale, pull the expander with both hands to shoulder level.

Step #3. As you exhale, we return to the starting position.

Exercise for skier No. 5. Swing up

Goal: pumping up the front, middle and rear deltas.

Step by step technique:

Step #1. The starting position is similar to that occupied in the previous exercise.

Step #2. As you inhale, make a sharp upward swing and move to the position shown in the picture. At the end point we concentrate on the work of the deltoid muscles.

Step #3. As you exhale, we return to the starting position.

Comment: The best exercise for the front of the shoulder. Perform in a reduced volume if the anterior delta is overdeveloped.

Exercise for skier No. 6. Turns with a tourniquet

Goal: working out the oblique muscles of the press, deltas.

Step by step technique:

Step #1. We stand sideways to the weight.

Step #2. As you inhale, we turn the body to the side, feeling the work of the lateral abdominal muscles.

Step #3. As you exhale, we return to the starting position.

A comment:

Exercise for skier No. 7. Swings in different directions

Goal: pumping up the muscles of the arms, back, deltas, and abs.

Step by step technique:

Step #1. We hold the tourniquet in front of us in a half-bent state. We feel the tension of the tourniquet.

Step #2. As you inhale, perform a swing in one direction.

Step #3. On the exhale - into the other. Then we alternate steps 2 and 3 until the required number of repetitions is completed.

Comment: one of the main exercises for a skier with a tourniquet.

The technique of the exercises listed above can be learned here:

Features of skier training

It is important for an athlete who wants to achieve maximum results to understand how progress is achieved in ski racing. The exercises themselves have no value if performed outside the system. Only systematization of exercises and understanding of training principles allows you to achieve maximum results in the shortest possible time.

Skier training is built around the following principles:

• The principle of load progression. The basis of training for a professional athlete;
• The principle of supercompensation. Regulates the frequency of training, allows you to avoid under- and overtraining. Gives an understanding of the essence of the training process;
• The principle of specialization. Helps you decide on a goal and not make unnecessary movements. 20% of the work provides 80% of the result. This rule applies to sports as well.

We will analyze each principle separately.

The principle of load progression

Let's look at the principle of progression of loads using the example of squats with a tourniquet:

Workout #1

Workout #2

Compliance with the principle of progression of loads in this training is expressed in the addition of one approach.

Workout #3

Let's add one more approach.

Workout #4

Workout #5

We reduce the number of approaches to the initial one, take a more rigid loop.

Workout #6

We are again expanding our approaches

Workout #8

Workout #9

We reduce the number of approaches to the initial one and change the tires.

Workout #10

We progress by increasing the number of repetitions.

Workout #11

Workout #12

We continue to increase the number of approaches after progressing in repetitions.

Workout #15

Program No. 16

We increase the resistance of the expander and return to 3 approaches.

Program No. 17

We make progress by reducing the break between exercises.

We continue to follow the principle of progression of loads in a similar way until the limit is reached.

You can progress using the following factors:

1. Increasing the resistance of the expander. The main factor in working on muscle power;
2. Increase in the number of approaches. The best option is to alternate increasing the number of approaches with increasing rubber resistance. This is the option shown above. A large number of approaches develops muscle performance;
3. Increasing the number of repetitions. A large number of repetitions is the most familiar load for a skier. High repetitions build muscle endurance;
4. Increasing the number of exercises. Develops performance, adds novelty to the training process;
5. Reducing rest between sets and exercises. Relevant for endurance training.

The method of progress depends in part on your personal goals. Example: to develop accelerations (performance over a short period of time), it is optimal to alternate between increasing resistance and the number of approaches. But to increase cruising speed (long monotonous work), the resistance of the skier’s expander plays a lesser role. The number of repetitions and approaches, and the duration of rest come into play.

Super compensation

The progression of loads cannot be maintained without a smooth increase in the body's capabilities. It is impossible to come to training every day and do more than the previous one. Such overcoming of oneself leads to overtraining and burnout. You need to know the moment when the body is able to progress.

To do this, we divide the training process into phases:

1. Training. Micro-tears occur in muscle fibers, and all body systems become stressed. Without this stress, it is impossible to improve the result;
2. Recovery. The body strives for balance, tries to return to its initial values. Muscle injuries heal, all body systems are restored;
3. Super compensation. The body strives to maintain balance in the future. A safety margin is created in the form of additional muscles, adaptation of other body systems to new stress. In the supercompensation phase, the previous load is performed with less energy expenditure. Only here can the principle of load progression be observed - doing more work at the same cost. We use a rubber skier's tourniquet in this phase!
4. Loss of super compensation. Undertraining. The body “decides” that there will be no more similar stress and stops expending energy on maintaining reserves.

Compliance with the principle of progression of loads in the supercompensation phase is the key to progress within any specialization.

Specialization

The goals we talked about at the beginning. Depending on what you want to develop, the type of training is selected. The principle of specialization in skier training says: the emphasis should be on the skill that is basic for the athlete.

Exceptions are allowed - situations in which the rubber band is used only to train one of the parameters.

Example: One athlete uses harnesses to increase shoulder endurance. Another is training explosive speed with rubber. The third develops stability on the track. The fourth one liked the harnesses, and he develops all the qualities listed above with the rubber.

Programs with a skier's expander

We supplement the exercises listed above with a jump rope and squats without weight. Your program will look like this:

Workout #1. We work all the muscles in one workout in high intensity mode.

Exercise		Repetitions	Rest in seconds after approach	Rest after exercise in minutes
Reducing hands with an expander
Rotations with an expander
Imitation of blows
Squats
Shoulder pull
Swing up
Turns with a tourniquet
Swings in different directions
Jumping rope		1.5 minutes

Workout #2

Exercise	Repetitions	Rest after exercise in seconds
Reducing hands with an expander
Swings in different directions
Squats
Jumping rope	1.5 minutes
Reducing hands with an expander
Swings in different directions
Squats
Jumping rope	1.5 minutes
Reducing hands with an expander
Swings in different directions
Squats
Jumping rope	1.5 minutes

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 become 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?

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. Training with an expander safe and effective , therefore often recommended by physical therapists for rehabilitation after injuries.

There are many different types of expanders (carpal, pectoral, butterfly, figure eight, expander skier, elastic band), but it is the tubular expander that is convenient and universal for loading all major muscle groups . This type of expander is equally effective for the muscles of the upper body (arms, shoulders, chest, back, abs) , and for 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

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 resistance levels, which give 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 disadvantages of the expander is the fact that it is not capable of providing the 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. (e.g. bicep curls, shoulder presses, back rows, leg abductions, squats) .

2. The tubular expander is suitable for both beginners and advanced practitioners: the load is easily adjusted by the level of resistance. However, you can use several resistance bands at the same time to increase the load.

3. You can always take an 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. Expander more gentle tool for joints and ligaments, therefore 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 a O greater resistance and increased load on the muscles.

6. During some exercises, a tubular expander can be combined with dumbbells to increase the load and distribute it more evenly.

7. During exercises with an expander they actively work core muscles, responsible for stabilizing the position of your body in space. This is a good prevention of back and lower back diseases.

8. 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.

9. This is a very budget option for sports equipment, its average cost is 300-600 rubles.

10. 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 below):

Pros and 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. It’s easier with dumbbells adjust the load and monitor your progress by simply gradually increasing the weight of your 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.

How to choose an expander and where to buy

Despite all the advantages of using an expander, it can not be found in every sports store. But you can always buy a tubular expander in online markets, where, as a rule, there is a large selection of expanders of varying hardness. The only disadvantage of online purchasing is that you will not be able to visually verify the quality of the product and check the load. Please note that the rigidity of the expander may vary from manufacturer to manufacturer even with the same declared resistance.

What you should pay attention to when buying an expander:

• Tube material. Choose an expander with durable, thick rubber. Try stretching the rubber several times and check if any white streaks or defects remain on the surface.
• Handles. Handles must be made of durable plastic that is resistant to mechanical damage. Check that the handles have a rough, non-slip surface that provides improved grip while exercising.
• Fastening. With strong tension, most often the expander breaks precisely at the place where the handles and tube are attached. Ideally, choose an expander in which these parts are connected with a metal carabiner (found on expanders with replaceable tubes) .
• Length. Check if you can perform exercises with an expander where you need to extend it to its maximum length (eg shoulder press) . Some expanders have such hard rubber that even with great effort they are unable to stretch to the required length.
• Additional rubber coating. An expander in which the rubber tube is covered with a braid or protective sleeve (casing), more wear-resistant and reliable for long-term use. Such expanders usually cost more.

The resistance level of the expander is usually indicated in the product description and is determined by the color scheme. The color scheme depends on the specific manufacturer, but most often the following gradation is provided:

• yellow: very light load
• red: medium load
• black color: very heavy load

Sometimes the resistance level is marked on the handles with numerical symbols: 1 - weak resistance, 2 - medium resistance and 3 - strong resistance. In this case, the color of the rubber does not matter.

In order to increase exercise variability with a tubular expander, you need to think about where it can be fixed in the room (for example, a wall, door, wall bars will do) . You can use special wall clamps or door mounts:

Where to buy an expander?

A tubular expander is one of the most affordable attributes on the sports equipment market. The cost of the expander is 300-400 rubles, set of expanders 700-1000 rubles. The largest selection of resistance bands is available on Aliexpress at low prices and free shipping.

We offer you several options for tubular expanders on Aliexpress, which you can order right now. The expanders usually arrive within two to three weeks. We have selected several sellers with the most affordable prices and positive reviews. Be sure to read product reviews before purchasing.

Single expanders:

If you plan to work over muscle growth, then perform each exercise for 10-12 repetitions in 3-4 approaches. Choose the resistance of the expander so that the last repetitions are performed at maximum effort. If you are planning to work on strengthening muscles and losing weight, then perform each exercise 16-20 times in 2-3 approaches. The resistance of the expander can be taken as average.

Shoulder exercises with expanders

Exercises with an expander for the pectoral muscles

1. Chest press with expander

3. Chest raises

Exercises with an expander for the arms

1. Bicep curls

Exercises with an expander for the back

2. Pull the expander with two hands

3. Criss-cross expander pull

4. Horizontal back row

5. Horizontal row with wide arms

Exercises with an expander for the lower back (lower back)

1. Superman with an expander

Or this option:

5. Calf raises

6. Pull your legs back on all fours

Thanks to YouTube channels for the gifs: Jay Bradley, The Live Fit Girl, FitnessType, Catherine St-Pierre.

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 videos with a tubular expander to tone muscles and improve body quality. Classes last from 10 to 30 minutes , you can alternate between them or choose the program that suits you best.

1. HasFit: Full Body Resistance Band Workout (30 minutes)

2. Tone It Up: The BEST Band Workout! (10 minutes)

3. GymRa: Full Body Resistance Band Workout (30 minutes)

4. GymRa: Total Body Resistance Band Workout (30 minutes)

5. BodyFit By Amy: Resistance Band Workout (25 minutes)

6. Popsugar: Cardio Bootcamp With Resistance Band (10 minutes)

7. FitnessBlender: Sexy Arms Resistance Band Workout (25 minutes)

8. Jessica Smith: Total Body Sculpting 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.