Exercises with expanders for women - an indispensable complex that you can do yourself at home, and keep your body in good physical condition without visitingExpensive fitness training. This simulator is recommended for strengthening different muscles. With it, you can not only lose weight, but also conduct gymnastics for the health of the spine. Loads with an expander are not inferior to training on heavy simulators. Classes with such a device should be combined with exercises from fitness or with morning exercises.
- 1 Useful properties of classes with the expander
- 2 Expander variants
- 3 Rules for carrying out exercises with the expander
- 4 Exercise complexes
- 5 Exercises using the Bubnovsky method
- 6 Effective employment with the foot expander
- 7 exercises for pectoral muscles
Useful properties of classes with expanders
An important advantage of such studies is that they can do at home, with no athletic skills. Exercises with an expander for women at home are used as a charge.
When Expander can help:
- remove stress from the muscles of the shoulder girdle.
- Make the stomach more flat.
- To develop the muscles of the chest.
- Get rid of extra pounds.
- Make elastic muscles of the inner thighs.
The expander is an inexpensive and compact device that you can take for a walk, trip or to the country.
With its help it is possible to support muscles in a tonus, and also to be engaged in the prevention of osteochondrosis.
Similar expander are popular not only among sports fans. With their help you can get rid of fatigue and tension. You can deal with such a device at any age. The device helps to increase the load and dose the intensity of movements.
This sports equipment can be of different directions, shapes and different materials. It is a shock absorber with a rubber coating and special handles.
Expander is used in the treatment of the famous Dr. Bubnovskaya who created a custom method to the musculoskeletal system.
It should be noted that the products have certain drawbacks. Plastic models are characterized by fragility. It is better to choose simulators from rubber and steel.
Tip! Before exercising, you need to warm up the muscles. The warm-up can begin with turns and inclines. It should be done 6-8 minutes.
Exercises with expanders allow you to train all muscle groups, train flexibility and rid the body of extra kilos.
There are several types of expanders, which differ in their design features, which makes it possible to use shells for different muscle groups.
This shell helps to train the muscles of the shoulder girdle and chest. The springs are regulated, which helps to control the necessary load. Exercises with a shoulder simulator help to keep the upper part of the body in shape.
To the shoulder projectiles is a model of eight and a round expander. They are used not only for training the shoulders, but also for the legs.
It is worth trying the following exercises:
- Hands with the simulator are fetched behind the back. The device is stretched, and then returns to the place.
- Hands are pulled forward. One arm bends and is pulled to the chest, and the other is drawn to the back. The spring of the simulator is compressed back. The exercise is done slowly.
Advice! When choosing a model, you should pay attention to its color. Yellow indicates a weak resistance, which is suitable for beginners. Green speaks of stronger resistance, and red with blue even more powerful resistance.
The chest expander allows many exercises for women. Such a shell helps to strain not only the muscles of the chest, but also the shoulder girdle and back. He excellently studies the pectoral muscles. After regular training, the chest rises and becomes more elastic.
The construction of the breast projectile consists of two handles connected by metal springs. At employment with the spring adaptation, the mechanism with strengthening works. During the stretching of the simulator, the load on the muscles can equal the weight retention of 30-kg dumbbells.
Tip! Such training will help burn calories and increase muscle tone. They should not be used in exchange for power exercises, but only as a substitute for cardio training.
Exercises with a butterfly expander for women are performed for the shoulder girdle, chest area, press, back and legs. Such a simulator helps to perfectly work out the area of the thighs. It is a comfortable and versatile device.
The shell consists of dense handles and a spring fixture hidden behind a plastic casing.
Exercises with this simulator must be done slowly in two steps.
Exercises are done 15 times. In moments of intense exertion, one must exhale.
is efficient next set of exercises:
- In a sitting position, the simulator must be placed between the thighs down spring. Knees are attracted to each other, then the device is unclenched.
- Lying on the floor, legs bend. The device is held by the knees and compressed, unclenched with the feet.
- Standing straight, the arms go up to the chest level. Between the elbows and palms clamped simulator. Hands move inward.
Advice! Falls, bench press and squats with an expander are not strength exercises, but gymnastics for endurance and balance. They involve the cardiovascular system.
Rubber tow or latex tape
The simulator is suitable for training the muscles of the whole body. It stimulates the mobility of the joints. Used for practicing pilates and yoga. The tape can replace several simulators at once and provides the maximum load for the muscles of the body.
This is the most compact type of simulator. For convenience, the device is equipped with soft handles.
Tip! Exercises with a rubber expander are especially useful for women, as they strengthen all muscle groups, develop flexibility and improve stretching.
Espadander for brushes
The device of carpal expander represents a usual rubber ring, similar to latex balls or pliers. Such simulators are suitable for training muscles and brushes. Brush devices are used for rehabilitation programs and as a warm-up element.
Do not start training without a warm-up. The palms need to be rubbed, and then to clasp hands in the lock and to make a wave, in the end it is possible to squeeze and unclench fists.
- Expander ring shaped compressed and decompressed in the hand by 12-16 times.
- The ring is twisted in the form of a figure eight.
- The expander ball is compressed and unclenched in the hand.
Tip! Carpal device can increase the strength of the arms and wrists to give a more feminine look. Also, the strength of the hands for doing housework increases.
Rules of the exercises with expanders
started training with expanders, should become familiar with certain rules of conduct:
- Power exercises are done 16-18 times. If they are easy to do, then you need to increase the rigidity.
- Before training, warm-up is performed to avoid injuring the muscles.
- The load is produced when the rubber of the simulator is in a stretched state. You can choose several devices of different rigidity.
- Each exercise is done 12-18 times and in two approaches. Before each approach, a small pause is made to restore breathing.
Advice! To achieve the desired result, training should be regular. Do not suffer pain during class.
exercises can work out multiple muscle groups Use the expander. Begin training with the general strengthening exercises.
You can perform the following complex:
- standing, it is necessary to embark on a simulator with two feet and handle to pick up. In turn, the arms are pulled from the hip to the chest. In this case, the triceps and the biceps are worked out, as well as the legs.
- For the development of the shoulders, the starting position is selected, as in the previous exercise, but the arms are divorced to the shoulder level.
- Create the beautiful buttocks will help the following exercise. One handle clings to one leg, and the other to the other. Machi backwards.
- To work the back, you need to sit on the floor and legs bend at the knees. The simulator is attached to the legs, and the handles are held in hands. The body slowly rises up and down.
- For pumping the pectoral muscles: the simulator takes hold of the handles and stretches as far as possible.
- You can perform an effective exercise for the press. The legs cling to the handles of the device, and the middle to the neck. It is necessary to rise from the bent position.
Advice! A small hand-held expander is a great preventative against arthritis. It is often necessary to exercise people who have cold hands with poor blood circulation. As a result, the condition of the nails and skin is improved.
exercises method Bubnovskaya
Bubnovskaya Exercises with expanders for women helps to quickly get rid of the following diseases:
- Different types of osteochondrosis.
- Curvature of the spine.
- Herniated spine.
- Painful sensations in the back.
- Displacement of vertebral disks.
In addition, this kind of gymnastics improves the condition of the ligaments, and also increases their elasticity and makes the muscles and veins stronger and stronger.
Training with the simulator should be carried out smoothly, without sudden movements. To achieve the result you need to do at least a month.
It is worth using the following exercises:
- The expander is attached using feet. The slopes of the body are being carried out. It is necessary to do about 15 repetitions. Sitting, the angle of the body is 90 degrees. The expander is fixed in the lower part.
- The expander rises to an angle of 45 degrees relative to the bench.
- The expander is fastened with a special lock above the head. Taking the arms of the simulator, you need to sit down and tilt the body forward. On exhalation the tows are stretched towards the hips and are held for about five seconds.
Tip! Create more beautiful shapes of legs, buttocks and thighs, will help special types of simulators: tape expanders, a ring or a butterfly.
Effective training with expanders leg
There are effective exercises for the legs to the chest expander for women:
- You need to stand facing the chair. One hand is put on a chair, and the second is a simulator. The opposite edge clings to the leg, which then rises. Then the exercise is repeated for the second leg.
- You need to sit on the floor and stretch your legs. The simulator is started behind the feet. Hands bend at the elbows and pull themselves to the chest.
Exercises are performed on three minutes for each leg.
Tip! Training with expanders butterfly beneficial effect on muscle trouble, shoulders and back. It can be performed standing, sitting or lying down.
exercises for pectoral muscles
Before starting exercise for the chest muscles need to jump or dance for warming up the body.
for chest muscles, the following motion:
- Legs need to put a shoulder-width apart. Hands with a simulator stretch forward. Then they are bred to the side. We must return to the original position.
- Hands with the device are pulled upwards, and palms outwards. On inhalation, arms are divorced. In this case, the projectile must touch the back. Exhalation and return to the starting position are carried out. Hands must remain straight.
Exercise helps strengthen the muscles of the back and chest.
Tip! If the workout is to lose weight, then do not forget about counting calories, about proper nutrition and the use of clean drinking water.
quality and convenient expander will perform a variety of workouts. With his help, you can use all muscle groups and effectively work out all parts of the body. In addition, with a useful adaptation, you can undergo a course of rehabilitation after various injuries.