Effective exercises with rubber expanders

Among home developmental programs, exercises with rubber expanders are becoming popular. Not everyone can pay for classes in the fitness center or gym, and there is always not enough time. The alternative in the form of heavy weights, barbells, pull-ups is not suitable for everyone, as it is associated with increased injury hazard. The apparent ease of training with elastic equipment is generalized with the effectiveness of these sports devices, with regular and proper use.

Benefits

Exercises on the carpal rubber expander are not all the possibilities of alternative simulators. Modern models are presented in a wide range, they allow you to work out all muscle groups with minimal risk for the spine and muscle system of the athlete.

Pros:

• obtaining the optimal dynamic load due to the maximum pressure at the highest, and not at the starting point;
• the ability to organize training with any guidance on lifting or bench press;
• reduced level of injury risk;
• the natural amplitude corresponding to the behavior of the athlete, taking into account individual characteristics;
• compactness and transportability;
• the absence of contraindications for people with problems with the spine or cardiovascular system.

disadvantages

Among the minuses of exercises with rubber expanders:

• it is difficult to regulate the load for experienced athletes; it is necessary to purchase the most rigid version with many adjustments;
• low working resource, even the highest quality copy will effectively last no more than 1.5-2 years, after which replacement of the main element is required;
• minimal progression in load adjustment;
• the inability to focus training on building muscle.

Varieties

If you want to work on yourself thoroughly, study the features of all rubber expanders. Exercises can be performed on the following simulators:

1. Hand model - focused on the development of the muscles of the forearm.
2. Rubber bracelet - aimed at the extensor parts of the fingers.
3. The tape option is an elongated bracelet that allows you to work out the buttocks and upper leg muscles.
4. Universal elastic harness. This device is a long elastic band with handles, clamps and additional accessories in the form of stops, steps and sleeves. Such aggregates allow you to work out the whole body.
5. Tape expander is made with ready-made handles, wears out quickly.
6. A chest structure with a pair of handles and a shortened tourniquet, aimed at working out the deltoid, pectoral and lower spinal muscles.
7. Normal harness. If it is made of high-quality material, the strength and length of the device allow it to be folded into several layers, providing load adjustment.

Exercises with rubber expanders Bubnovsky

Competent marketing and user trust have become the main key to the success of Bubnovsky simulators. The main focus is getting rid of the problems of varicose veins, discomfort of blood vessels, joints.

In fact, the nozzle for the expander is a rag shell, mounted on the handle of standard devices. If you believe the professor, the unusual structure allows you to fix the simulator on horizontal, vertical planes, which allows you to work out all muscle groups.

The average price of exercises with rubber expanders depends on the manufacturer, the type of simulator, and the specifics of production. The cost ranges from 1.5 thousand rubles for the simplest model. The specialist offers an elementary set of exercises to maintain and restore health at any age. In general, these exercises with rubber expanders are ordinary workouts aimed at maintaining health and physical balance. Similar recommendations are typical for any complexes of the appropriate level.

Training Features

Exercises with rubber expanders have their own classification, not comparable with traditional "rocking" with iron. The stiffness and trauma of these activities are minimized.

Preamble of effective exercises with a rubber expander:

1. Reinforced program and materials for men.
2. Middle aerobic training for women.
3. Fortifying program.
4. Preventive techniques.

In principle, classes are divided conditionally. Guys, like women, can engage in identical patterns, if this does not contradict the conditions of employment and the physical condition of the individual.

Exercises with rubber expanders for men

Training men with elastic simulators requires the availability of equipment with the most possible additions and accessories. This includes the usual elements with handles, ring models, shoulder straps and the like.

The toughest exercises with rubber expanders for men involve performing one approach at the initial stage. Medium models can stretch one to three to five times. For beginners, options with the possibility of "pumping" (intense stretching and stretching as quickly as possible) are quite suitable. It is better to start with circular training (1,2,3 cycles and so on).

Case Study Example

Orientation exercises with a rubber expander for men:

1. Warm up with a training instance. It is carried out in 20-30 approaches to a feeling of fatigue in the muscles.
2. Medium hard rubber tow with an expander develops body parts in 4-5 reps.
3. Then they work with the “average” option, which allows making 3-5 approaches with delays of 10-12 seconds.
4. We continue to work at this level with an increase in approaches and stages of delay.
5. If necessary, adjustments to the cardiovascular system make small and stretch programs on a small load often and quickly.
6. After a two-minute break, proceed to the next exercise. Here, ten approaches are carried out by an aggregate of medium strength.

Workout for women

The principle of exercises with a rubber expander for women is based on an aerobic regimen. The main purpose of the classes is the correction of the vertebral part and the study of the figure. The complex also allows you to train biceps, triceps and pectoral muscles. The standard option is the basic load on the back, plus repetitions on the buttocks with additional study of the hips and calves. Also include several local exercises with a rubber expander, if necessary.

Recommended training complex with a pair of expanders:

1. Warming up the muscles with a light simulator.
2. Deadlift. The expander is folded in half, become legs on it, while the feet are shoulder width apart. Both edges of the simulator are held by hands, squat slightly, the back is bent. Perform extension of the legs completely.
3. Exercise with rubber foot expanders. One edge of the simulator is fixed on the ankle part, the second is attached to a stationary, stable object. The sock on the working limb is stretched, the leg is not bent at the knees. Alternately doing swings forward and to the sides.
4. The next exercise starts from a position identical to the previous lesson. They sit on a chair, perform extension of the limbs, holding their hands on the sides of the stool.
5. For the press, the next exercise with a rubber band-expander is suitable. The middle of the simulator is fixed for any static thing at chest level. Both handles are held in hands, kneel down to the maximum tension of the expander. The palms are placed near the forehead, bend until the elbows reach the knees.
6. Slopes. The simulator is folded in half, one foot is placed on its middle, the ends are held in the hand, the free limb is placed behind the head. Alternately perform tilts to the right and left, stretching the expander.

Leg training

A set of exercises with a rubber expander is as follows:

1. Doing squats with tape or loops. In the first case, the free edges are held tight in the hands. If loops are used, feet are stepped on one part, and the second is thrown around the neck. Do 10-12 repetitions in 3-4 approaches.
2. Lunges. Alternately clamp the simulator under the foot in front of the standing leg. Perform 3-4 approaches, in each - about 15 repetitions.
3. Calf training On one part of the simulator they become toes, the second is thrown around the neck, as with squats. The number of repetitions is 12-15 in three approaches.

Working out the back

Exercises for the back with a rubber expander are given below:

1. The thrust is vertical. The latissimus is being developed. The middle part of the simulator is fixed on the ceiling. Become or sit below, hold the free ends in their hands. In the starting position they are raised up, the expander is pulled. They pull their hands down with the help of the broadest muscles of the back. The number of sets and reps is standard (3/15).
2. Sitting perform cravings for the belt. The middle part of the simulator is fixed on the feet. With a sharp movement, the handles are pulled to the stomach, while bringing the shoulder blades together. Perform 3-4 approaches of 12-15 repetitions.
3. The next exercise is aimed at working out the trapezius muscles and shoulder girdle. Raise your arms back while pulling the expander. The number of repetitions, as in previous workouts.

The load on the pectoral muscles and arms

1. Simulator bench press. The exercise is performed standing, fixing the middle part of the tape at the level of the shoulder blades vertically. The second option - the institution of the expander behind. Perform 3-4 approaches of 10-15 repetitions.
2. The simulator is mounted at the level of the shoulder blades, the free edge is held in a straightened hand. They become sideways to the place of fixation, perform the reduction of one arm with a smooth movement, overcoming the force of elasticity. The limb is brought into a position in front of itself. Do up to four sets of 10-12 repetitions per arm.
3. The next hand exercise with a rubber expander is aimed at working out the biceps. The simulator is fixed by stepping on it with your feet. The free edges are held in the hands, do bending. The grip can be changed, palms down or towards each other. The number of repetitions is standard.
4. Fixing the expander, as in the previous exercise. Hands from the elbows to the shoulder are directed upwards, pressing to the ears. Smoothly do extension of both limbs, working out triceps.

Work on the deltoid muscle and press

1. To study the oblique muscles of the abdomen, the expander is attached at the level of the shoulder blades, it becomes sideways, and the free edges are held in the hands. Perform turns of the body, overcoming the resistance of the simulator. The number of repetitions is up to 20 in 2-3 approaches.
2. The front delta is trained by raising arms in front of you. During the exercise, the shoulders do not raise. Do 3 sets of 12-15 repetitions.
3. The simulator is fixed under the legs, doing the abduction of the arms to the sides. The number of repetitions is standard.

The above exercises with a rubber expander with handles in the complex allow you to work out almost all the muscles.

How to train?

If you connect imagination, classes with the specified simulator can be thought up on any part of the body. There are general recommendations, compliance with which will achieve maximum efficiency from exercises with a rubber tubular expander :

1. Classes on the simulator are primarily aimed at working out the muscles. However, joints and ligaments are also actively connected. Therefore, before training, it is necessary to conduct a warm-up consisting of rotational and swing movements with all parts of the body in turn.
2. During exercise, hold the expander firmly so that it does not slip out of your hands.
3. Many classes require fixing the simulator with your feet or attaching it to an object. It is necessary to check the place of fixation for reliability.
4. The specificity of training with the expander is that it must always be stretched, even in the starting position.
5. The load is considered optimal when the athlete performs up to 15 repetitions, without breaking the technique.
6. During training, you need to maintain smooth movements in each repetition, lingering for several seconds at the point of maximum muscle tension.

For home training, experts advise choosing a rubber universal expander or Bubnovsky model. These modifications practically do not differ from each other. They are good because they include a solid set of elastic elements with gradation in load in the design. This makes it possible to choose a complete set, depending on the individual characteristics of the user. The simulator is equipped with handles, which makes it comfortable to use.

Those athletes who want a simplified version should pay attention to rubber loops and ribbons. These are the most budget and simple versions of expanders. However, they can be operated not only at home, but also in the gym. In combination with barbells, weights and weight training equipment, they allow you to get a combined type of load. The advantage of rubber expanders is also that they have a different effect on muscle groups than any other analogs. With the help of these devices, you can keep the body under study in constant tension during each approach. This involves the maximum number of muscle fibers in active work. Also, rubber modifications make it possible to arbitrarily select a load vector.

Subtleties

First time athletes should reduce the interval of static loads in order to avoid damage to the ligamentous apparatus. Work in the pumping is different from the classical complex, instead of a feeling of fullness in the muscles there is a burning sensation. Training with a light expander with an improperly constructed scheme sometimes leads to sprains, which is identical to overloads when working with hardware.

Despite the natural range of motion, you must clearly adhere to the advice in the technical part of the exercise. If the goal is to work out a specific muscle group, it is better to purchase a separate expander. Thanks to the design features, simulating the required movement becomes easier. Despite the apparent ease of doing the exercises, the muscles should get rest, as when working with other simulators. The average period is 30-60 seconds between sets and at least two days between the study of a particular group. In general, an expander is an inexpensive convenient simulator suitable for people of any age, height and weight.