Expander: Exercises, Effects, Training Rules
Training on the expander can be just as effective in shaping a body as exercising with a dumbbell. This versatile device allows you to strengthen almost every muscle part, and at the same time is light and takes up little space. Check why it's worth exercising on the expander and see an example of training using this device.
Expander training is great for people who are starting to exercise strength. It is so versatile that in the initial phase of training can successfully replace the entire range of devices available in the gym, such as lifts, dumbbells , barbells and pull rods . Thanks to this, it saves a lot of money and at the same time takes up very little space and is easy to store.
Also, more advanced people can benefit from the exercises on the expander. The device is an interesting alternative for devices used in the gym and can be used to vary the daily routine.
Find out what are the types of expanders and how to use this device in your training.
Expander - Types
The expander was a popular exercise device mainly in the 80s and 90s. Mostly it consisted of several long springs whose ends were connected by means of two plastic handles. Currently, spring expanders are less often used due to their low flexibility and limited use - practically only upper body parts can be practiced, mainly arms, chest and back.
Over the last dozen or so years, many new types of expanders have appeared on the market. The most universal are those made of rubber. They can extend to a greater width, and at the same time have cables with different degrees of tension. They come in two variants: unregulated and regulated. In this first tension is unchanging, and the links are permanently attached to the handles. In the second case, the gums are marked with colors and can be freely detached from the handles, thus adjusting resistance during exercise.
Other types of expander, mainly used for fitness exercises, are:
- Figure eight - equipped with handles and two rubber cords that are joined in the middle (in this way they form an eight-figure shape);
- Wheel (ring) - made of less flexible, thicker material. It has the shape of a circle or ellipse and has two neoprene handles to facilitate holding. Used mainly in pilates exercises;
- Expander with leg holder (paddle) - a device with two solid handles, which are connected by means of an elastic cord with a transverse handle. The practitioner puts his feet into the handles and, pulling the lines, imitates the rowing movement;
- Latex rubber - it is a piece of stretchable rubber without handles of a versatile application: it can be used for strength, general development, rehabilitation and pilates exercises.
Expander - what are the exercises?
Exercises using the expander involve pulling the cords with the help of hands and legs using a variety of techniques. The greater the elasticity of the rubber, the less resisting the muscles and the exercise is easier. If, on the other hand, the gum is difficult to pull, the muscles have to do more work and the effort is more intense.
It is important to choose the right expander adapted to your abilities.What matters is not only the level of physical fitness, but also the increase. Lower people should choose instruments with shorter lines, high ones with long ones. It is worth to buy an adjustable expander, which allows you to gradually increase the load along with making progress.
Expander Training - Rules
Below you will find example training on the expander designed for beginners and intermediate. It can be performed alone, as part of preparation for exercises isolated at the gym, as well as complementary workouts with a load.
Before training, do a 10-minute warm-up to get your muscles used to exercise and not get injured. Perform each exercise for half a minute (beginner) or one minute (advanced). People who have not yet exercised strength should start with the lowest load (the least number of rubbers) and gradually increase resistance every 3 training sessions. The best effects can be obtained by training 2-3 times a week.
1. Expander Training - Exercise On The Chest
Start from the starting position. Holding the expander brackets, extend the cables behind your back at shoulder height. Do not stress them too much - your hands should remain open and bent at an angle of about 90 degrees. Tighten the expander pulling the handles towards you, at chest level. The most important thing is that when you stretch, you do not change the angle of your arms (do not straighten or contort them - then the exercise will not be effective).Alternately, open your arms from side to side and join in front of you - as if you were opening and closing a book.
2. Expander Training - Bicep Exercise
Stand in a slight stride, move the right leg forward, the left one slightly behind you. Distribute the weight of the body evenly on both legs. Attach one end of the expander to the extended foot and the other to hold the right hand (you can lean the left hand on the hip).Stretch the expander by flexing the arm in the elbow and lifting the handle vertically up. Alternately stretch and loosen the lines, remembering not to leave your arm until full extension (the biceps should remain in tension all the time). Repeat the exercise to the other side.
3. Expander Training - Exercise On The Muscles Of The Back (Rowing)
Sit on the floor, straighten and join the legs. Keep the middle of the ropes hook on the feet, grip the handles with your hands. Keeping your straight, motionless torso, start pulling the handles horizontally together so that they are as close to the body as possible. Pull the cables only by working the arms (bending and straightening). Do not lean and round your back.
4. Expander Training - Triceps Exercise
Stand in your legs width apart, move your left leg backwards, right one slightly forward. Distribute the weight of the body on both legs. Attach one end of the expander to the back of the left foot (heel). Lay your left hand in your elbow, place your head and catch the other end of the instrument. Stretch the lines by straightening your hand behind your head and then loosen it by flexing it in the elbow. Repeat for half a minute, and then change the page.
5. Expander Training - Exercise On The Shoulder Muscles
Stand in a straddle larger than shoulder width, and turn your toes outward. Hook one end of the expander to the left foot. Take the second end to your left hand. Put your right hand on your stomach. Extend the cables by lifting the straight arm to the side - so that in the final phase of movement between the body and the hand a right angle is created. Then, loosen the handle by lowering the arm along the torso. Repeat for half a minute and then change the page.
6. Expander Training - Exercise On Abdominal Muscles And Biceps
Sit in a simple force, hook the center of the ropes with your feet together. Take the expander handles and lie on your back. Then, tighten the abdomen lifting your entire back and at the same time pull the links to yourself, to your shoulder height. Lower your torso back to the starting position. Remember to keep your back straight and do not bend your legs during exercise.
7. Expander Training - Thigh Exercise
Stand straight with your legs together, hook the middle of the gums on your feet. Take the handles (without bending your elbows) and straighten your back. Bend your knees while squatting, then return to standing position. Try to keep your knees out of your toes when doing knee bends. Repeat the exercise for half a minute.