Exercises with an expander for women for the abs, triceps, buttocks, back, arms, figure 8, skier at home

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

Varieties of an expander

By type of execution and load, several types of expanders have been developed:

1. The carpal type is used to pump up the hands, muscles of the forearm, improve grip strength. Modern models have adjustable levels of stiffness, have different diameters, thicknesses. Hand expanders can be plastic, polymer (hard rubber). Widespread hand expanders “ring” and “scissors”.
2. The brachial expander stimulates the development of the pectoral and brachial muscles, back muscles, triceps, and biceps. Often used by bodybuilders, athletes. The most famous sports shoulder shell includes two handles connected to each other by springs. In manufacturing, tensile steel or latex springs may be used.
3. Rubber expanders or “tubular” are represented by such models as “ring”, “figure 8”. These are universal models of sports equipment that are used in training for the muscles of the upper part of the body and thighs, buttocks, legs. The rigidity and strength of the expanders, depending on the manufacturer, is divided by the color of the case: yellow – lightweight, red – stronger, blue, purple and black colors are suitable for professional athletes and athletes.
4. A rubber expander harness or latex tape is used in fitness training to strengthen all the muscles of the body. The projectile can improve endurance, increase joint mobility, pump biceps, abs, triceps.
5. The butterfly expander is a compact, small model for home workouts to pump muscles of the back, chest, and buttocks. The model is made of high-quality neopreon and a spring in a plastic case.
6. The expander of the “skier” is designed using several harnesses with loops at the ends. Effectively used to train the muscles of the back, arms, legs. The versatility is due to the ability to mount the shell on the horizontal bar, the Swedish wall. The expander received good reviews in the training of boxers, skiers, during the recovery period from complex injuries.
7. The multifunctional expander is several models at once: carpal, for the press, shoulder, etc.

Each type of sports equipment must be used correctly.

Bubnovsky exercises

Bubnovsky exercises can quickly eliminate the symptoms of hernia of the spine, osteochondrosis, as well as:

• curvature of the spine;
• disk offsets;
• pain of unknown etiology;
• increase stamina;
• strengthen the elasticity of muscles and ligaments.

Exercise exercises for women include the use of a tape projectile.

Exercises:

1. Pick up and fix the projectile, rest your feet on it and take a position at an angle of 90 °. Slowly return to the starting position, repeat the procedure 20 times. Repeat exercise 3 times a week.

   

2. Sit on a chair, bench, with a straight back, rest your feet on the floor. Fix the hand-held sports tool in the lower part and straighten the expander at an angle of 45 degrees. Repeat the exercise 5-10 times, with a break of 10 minutes, make another approach. Repeat exercise 3 times a week.

Effective Exercises for the Foot

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

Exercise List:

1. Leg curl lying down. It is necessary to fix the sports equipment to the bar of the simulator, lie on your stomach. Cling to the expander holder with ankles, lower and raise legs. In this case, the legs should be carefully pressed to the floor. Perform 3 sets of 10 times, with a break of 2 minutes.
2. Squats You will need a rubber harness-expander, fold it in half. In steps, step on the edge and squeeze carefully, grab the second edge of the expander in your hands. Slowly perform squats with a straight back. Do 2 sets of 15 exercises.
3. Leg press. Tie a tape of a sports equipment to the barbell, fix the leg with an expander. To move away, that there was a lot of tension on the tape, gradually pull the leg toward you and away from you. Perform a bench press 15 times in 3 sets, the interval between sets is 1-2 minutes.
4. Bound legs. Fold the ribbon expander 2 times, fasten the edges to both legs, so that the elastic stretches tightly. Lie on your back, raise your legs up, carefully spreading and bringing them together. Raise legs in 2 sets of 20 times with a break of 2 minutes, conduct exercises at least 3 times a week.

Butt exercises

Exercises with an expander for women are performed with a rubber tape projectile to tighten the shape, improve appearance.

Exercises:

1. “Sumo” means to stand on the band of the expander, place your feet shoulder-width apart, arms apart, pull the expander. Perform squats with a straight back 10 times, a break – 3-4 minutes, repeat the exercise.
2. “Stork”. It is necessary to fix the foot of the expander on the floor, hold the handle of the projectile tightly in your hands. With your hands on opposite sides, pull the tape, leave one leg back. Fix for 2 seconds, return to the original position, repeat for the other leg. Exercise to perform 20 times for each leg.
3. For pumping muscles. Tie the band expander to the simulator, take a horizontal position on the floor. Grasp the handle of the projectile and attach to the legs. Gradually raise your legs, lower them alternately, straining the buttocks.

Back exercises

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

Exercises:

1. Squatting the gun. It is necessary to fix the expander on the high horizontal bar, straighten the back and pick up the handles of the instrument. Squat, straightening one leg. Repeat the procedure with each leg alternately 30 times, between exercises the interval is 3 minutes.
2. “Standing thrust.” Place the expander on the simulator or horizontal bar, take the other side in your hands. Stand straight and extend one leg at a right angle. Pull the expander towards and away from you.
3. “Twist.” You will need to qualitatively fix the projectile for training on the simulator, stand with your back to it and take the expander’s hands in your hands. Take a step forward and wave your hand. Repeat the exercise 10 times for each arm.

Pectoral Exercise

For classes, choose a special shoulder spring expander.

A set of exercises:

1. Bench press. Fasten the two ends of the expander to the high beams. Grasp the handles, lower and raise your hands with a load. Repeat 20 times, do 3 sets with an interval of 5 minutes.
2. Bringing hands. Get up with a straight back and take the expander, and throw one side over the back. Spread your arms as wide as possible, slowly lower and extend the expander in different directions. Exercises do 2-3 times a week.
3. Sprain Standing straight, pull the expander up above your head behind your back. Do a swing with your hands, dropping to the chest level. Repeat swings 20 times with an interval of 3 minutes to perform 2 sets.

Exercises with a tape expander for a press

Band expander allows you to pump the muscles of the upper and lower press, improve the condition of the waist.

Exercise List:

1. “Reach higher!”. Fix the expander on the horizontal bar so that both ends hang down. Take a horizontal position on the floor, grab the projectile and pulling to raise the body. Repeat exercises 2 sets of 10 times, the interval is at least 3 minutes.
2. “Reducing the waist.” Fix the tape-type shell on the horizontal bar, turn to it sideways. Take the edges of the expander in both hands, rotate the body, stretching the expander. Perform the exercise for 5-7 minutes, repeat 1 time per day, 3 times a week.
3. Upper press (lying position). Fix the expander on the simulator, take a horizontal position on the floor and pick up the handle of the expander. Alternately raise your arms above your head without turning your torso. Repeat 2 sets 15 times.

A set of exercises for the hands

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

1. Romanian craving. Fasten the equipment to a tripod or tube, pull the expander and lunges alternately forward and backward. Going down, you need to take the pelvis as much as possible. Repeat the exercise 10 times for each side.
2. “Bench standing alternately.” You will need to stand up straight and pick up the ends of sports equipment in both hands. Stand with your foot on the band of the expander (visually 1/3 of the entire length). Hold the shell with one hand, lift it with the other and stretch it. Lower and raise straight arms, holding them vertically.
3. “Mahi for medium deltas.” Stand with your feet on the band of the expander, do hand swings in different directions.
4. Bending your arms to pump your biceps. It is necessary to stand with your feet on the expander, straighten your back. Grasp the handles of a sports apparatus and pull on yourself, bending your arms at the elbows.

Expander exercises for the inner thighs

Sit on the floor with your feet shoulder-width apart. Put the expander between the legs, directing it to the body. Pull your arms behind a flat back, connect and disconnect your knees, straining the spring. Perform the exercise 20-30 times in 4 sets with an interval of 2 minutes.

The expander “butterfly”: a complex for the whole body

Exercises are performed in strict order:

1. To pump the hips you will need to lie on your side, fix the expander between the knees and squeeze as much as possible. Keep your back straight, perform 5 sets of 20 times with an interval of 2 minutes.
2. Put your feet shoulder width apart, in your arms at chest level, squeeze sports equipment, perform the method 20 times in 4 sets.
3. Sit exactly on a chair or bench, hold the simulator between the inside of the thigh, squeeze and unclench, applying force. Perform every day 40 times.
4. It is necessary to lie on your back and bend your knees, squeeze one part of the expander with the lower limbs, the second part with the upper. Raise the shoulders from the floor, straining the muscles of the press, fix the position of the body for 5 seconds, return to the original. Repeat the exercise 3 times 20 times with an interval of 3 minutes.

G8 expander: complex for the whole body

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

1. Lie on a horizontal surface, hold the expander with your shoulder blades and raise your hands above your head at the same time, pulling the simulator. Repeat 4 sets of 15 exercises.
2. In a horizontal position, squeeze the edges of the G8 simulator in both hands and raise the limbs one at a time. Perform 10 times in 5 sets with an interval of 5 minutes.
3. Insert the feet into 2 circles of the expander “8” and lie down on the floor, fix your arms over your head. Raise arms and legs at the same time, 15 times in 2 sets per day.
   The interval between exercises is 1-2 minutes.
4. To stand with a straight back, rest your hands on a chair, place each foot in a circle of “8” and alternately move your legs, pressing to the pelvis. Perform the method 10-12 times a day, daily.

The complex with the expander of the “skier” for women

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

1. Fix one end on the simulator at a height, sit in front of the simulator and take the projectile by the hanging end, pull it toward you with a straight back. Repeat 15 times a day.
2. Leaving the expander fixed on the wall, rest your knee on the floor, grab the expander by the handle and pull it towards you. Work out the spinal muscles 10 times in 2 sets with an interval of 5 minutes.
3. Band expander exercises. Take it by both edges, step with your foot on the middle of the tape and gently lean and straighten so that the inventory remains taut. Repeat 10 times in the first approach, 20 times in the 2nd.

Expert advice: choosing an expander and safety during class

When choosing an expander, it is necessary to adhere to the recommendations of specialists:

1. The stiffness of the spring should be suitable, so before buying, test the model, do a few simple exercises for tension, compression.
2. Choose a model with adjustable power, a set of springs.
3. Compact models allow you to take the expander with you on the road, a business trip and engage in training at any time.
4. Carefully visually examine the expander for the presence of marriage, everything was done should be qualitatively fixed. Handles should be without chips and cracks, the rubber part without stripes, tears.
5. For tape models, choose the length of the expanders of 1.2 or more foot, they stretch well, allow you to perform more exercises. The width of the tape should be at least 5’9 – 7’9 inch.

Safety when doing exercises above all else:

1. Carefully check the attachment of the expander to the horizontal bar, simulator.
2. Before the exercise, visually inspect the inventory for cracks, breakages, the strength of the handles and springs.
3. Make sure at the time of the implementation of the complexes that the hands do not slip off, apply talcum powder or powder.

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

Expander Exercise Video

A selection of the best exercises:

What exercises can be performed at home: