Good health, as you know, is the key to a long life. In this regard, many people pay close attention to their physical form, which, unfortunately, very often makes us wish for the best. The reason for this can be many factors: physical inactivity, hereditary and acquired diseases, harmful production factors, injuries and more. But no one can take care of a person better than himself. Therefore, to maintain optimal physical condition of the body, it is recommended to use a modern medical development called the Bubnovsky expander. They will be discussed in detail in this article.
general description
Bubnovsky expanders are universal equipment used for training, which has a very wide range of applications. In appearance, it resembles a rubber band or a rope with handles. Initially, these sports equipment were developed for the implementation of medical complexes, exercises for the spine, which are included in the methodology of a doctor named Bubnovsky. But after some time, these simulators were also liked by ordinary people who do not have any injuries or diseases.
Reasons for demand
Bubnovsky's expanders for home are popular among ordinary people, largely because they are very affordable and can replace almost a whole sports multicomplex. At the same time, despite its external primitiveness and simplicity, any such expander is very effective and useful. In addition, there are no age restrictions for users of these expanders. They can be used by both young men and women, and elderly pensioners.
Varieties
Bubnovsky expanders are divided into the following types:
- Tubular with handles. In fact, they are long rubber bands with handles of a triangular shape. Suitable for men and women alike.
- Tape. Effectively train both arms and legs.
- Expanders equipped with protective sleeves or shock absorbers with cuffs. Focused on leg training.
- Butterfly or Eight. They are used for strength training and are great for working out the muscles of the chest, legs, buttocks.
Color differentiation
Bubnovsky's expanders for the house are also divided by color:
- Yellow (or pink) signals the minimum resistance created. These simulators are optimal for beginners.
- Green. Ideal for women.
- Red. An indicator of the average load that is designed for men or very well-trained women.
- Blue. Strong resistance indicator for experienced physical education enthusiasts.
- Black (purple). The maximum possible load, which is focused on professionals.
Any Bubnovsky expander for kinesitherapy is convenient because several latex tubes can be fastened to it to perform many exercises. Here the logic is simple: the more of these tubes, the greater the load a person receives.
Important nuance
Bubnovsky expanders are good in the treatment of diseases of the musculoskeletal system. However, you should be aware that these simulators, which help strengthen muscles and burn fat, do not provide the opportunity to greatly increase the volume and relief, as exercises with a barbell or dumbbells allow. In this regard, expanders as training equipment received greater demand among women than men.
General recommendations
Bubnovsky’s expanders, reviews of which are exclusively positive, oblige people to follow a few simple rules.
During training, the shock absorber must not sag. That is, the expander should be selected the appropriate length.
Each exercise should be performed with a number of repetitions of at least 20 times. The first 14 days of exercise with the expander must be done without the application of maximum effort. With each exercise, the load should be increased gradually, focusing on your own strengths. The duration of the training should be in the range from 20 minutes to 1 hour.
During classes with the simulator, it is important to feel the overcoming of resistance, tension in the muscles.
Movements with the expander should be carried out without jerking, with the same effort at the beginning and end.
Without a doubt, before a workout, you need to warm up so that all muscle groups are warmed up.
The use of the Bubnovsky expanders for training leg muscles is prohibited if a person has diabetes, cancer or open wounds on the lower extremities, suffers from hypertension, is prone to rupture of the walls of capillaries and other blood vessels.
In conclusion, I would like to note that with the described simulator, you should be careful and carefully monitor your well-being in the process of training. At the slightest deterioration, immediately consult a doctor and stop giving loads to the body.