Many who want to correct their figure and tidy their own body, can not allow visits to gyms or fitness centers due to lack of time or financial means. The real way out is the foot expander. This simple and inexpensive shell is effective. With its help, you can easily and quickly tighten muscles, treat problem areas, making them more prominent and attractive. Consider what this simulator is, how to choose it, as well as popular exercises.
general description
The foot expander is usually a strong and elastic rubber band. It is necessary to stretch it as much as possible during the course of classes to obtain the load and the desired effect. This device is not a novelty, it has been used for many years. Modern models are more colorful and brighter. With the help of this projectile, you can work out different muscle groups on the legs and buttocks, simultaneously stimulating some other areas. There are several varieties of such simulators, including tape, universal and multifunctional modifications.
Kinds
Below are the three most popular models of expanders for legs and buttocks:
- The most common version is a spring type expander with special handles. It is very convenient to use and makes it possible to pump the muscles of both the lower and upper limbs. Special handles contribute to the comfortable use of the projectile and practicality. The list of exercises that can be performed using this simulator is quite extensive.
- The second type of foot expander is an elastic band harness. Such devices are great for training at home, can vary in width and length. Nevertheless, they are all designed for intense loads, allowing the athlete to quickly return to the optimal shape of the limbs, while losing a few pounds.
- The third version is the Butterfly simulator. It is notable for its effectiveness in improving the legs and buttocks, has received many positive reviews from users. Using this projectile, you can also “tighten” the muscles of the abs and chest. The first results will become noticeable after several days of regular training.
Recommendations
A positive effect can only be achieved with the regular use of an expander for the legs, as well as observing the correct technique for performing exercises. You should also choose a set of classes on an individual basis, which will accelerate the appearance of the desired effect. The main trainings included in the set of classes will be considered in more detail below.
Band expander for legs
These simulators are aimed at ensuring the tone of muscle fibers, can be either with handles, or simply as a tourniquet. If you use this device in an extended spectrum, you can develop a whole range of exercises aimed at losing weight, strengthening the muscles of the press, chest, buttocks, hands. With this type of expander it is better to use the four most effective exercises, which we will discuss in more detail below.
Leg bending and extension
Similar exercises with an expander for the legs make it possible to process the inner and front side of the hips, correcting and making all the problem areas elastic. Perform it as follows:
- They lie on a flat and comfortable surface.
- Tighten the legs bent at the knees to the chest.
- Loops of a tape elastic exercise machine are put on feet.
- Pull one end of the simulator loop of the tourniquet, the second edge with his hands lead over the head. Then, with the greatest possible effort, straighten the legs in the front position, make a pause, return to their original position. Do 10-15 repetitions.
Legs on the side
The most productive when working with the expander for the legs and buttocks are swings. Movements of this type are most effective and useful. They allow you to get rid of the so-called “breeches” zone, pump up the inner, back and front of the thighs, as well as the gluteus maximus.
The exercise is performed in the following sequence:
- Starting position - lie on your side, rest one hand in front of you in the abdomen, with the other palm support the head. The leg located below should be bent at the knee, the second - fully straightened.
- One end of the rubber foot expander is put on the lower limb, and the loop of the second edge of the tape must be held on the upper. In this position, raise the upper leg, holding it at the maximum point for several seconds.
- Then it is gently lowered. The exercise is repeated up to 20 times. Further, they roll over to the other side, and repeat the manipulations for the other limb.
- The correctness of the exercise directly affects its effectiveness, so study the photos, videos, as well as the recommendations of "advanced" users.
Alternate leg abduction while standing
This exercise using the expander for the legs and buttocks is performed in the following sequence:
- The initial position is an even stand with a simulator in hand. One edge of the tape is held by hands, the second end is fixed in feet, pressed to the floor.
- Further, one leg is laid aside, stretching the expander as much as possible. In the upper position, you need to linger for a few seconds, then return to the starting position.
- The exercise is repeated for 10-15 sets of each leg with maximum amplitude. Such training is well suited for homework, perfectly forms the optimal configuration of the legs.
Legs back
This exercise with the help of an expander tape for the legs can improve the shape and elasticity of the buttocks, as well as improve the relief of the back of the thighs. Stages of execution:
- Both legs pass through the loop of the simulator.
- Standing in a flat position, alternately take the limbs back.
- When completing a task, a delay of several seconds should be made at the moment of reaching the maximum load.
- Do 10-15 repetitions with each leg.
Above is a small part of the effective exercises for the legs and other parts of the body using the expander in question. Below we consider a few more options.
Training with a butterfly simulator
Based on the name, a version of the simulator resembles the flying insect of the same name. The device has a metal structure with a special mechanism, the compression of which requires significant efforts of the athlete.
Convenience during training is provided by handles with nozzles responsible for a comfortable and strong grip. Using such a device, you can develop not only the legs, buttocks and related parts of the body, but also the arms and chest. We will study the most effective exercises that can be performed using this device.
Leg and sitting legs
Sitting with an expander for arms and legs (“butterfly”), the exercise is performed as follows:
- Such an occupation will require a starting position in a sitting position on the edge of a bench or chair.
- The back should be even.
- The edges of the handle of the simulator should rest on the knees.
- Next, perform leg compression due to adducting femoral muscles.
- The levers of the device must be squeezed with the knees drawn together.
- In the end, unclench your legs, returning all the elements to their original position. Do not forget about breathing and a flat back.
Lying down a similar exercise is performed by pulling the feet to the buttocks. At the same time, they are an elastic band expander for the legs should be located between the knees. The meaning of the exercise is similar to the previous option. The legs are brought together, squeeze the simulator, smoothly parted, after which the device returns to its original position. The number of repetitions is several times, depending on the fitness and physical abilities of the athlete.
Side exercises
This complex is performed as follows:
- Starting position - lie on your side, place an expander between your knees. In this position, the butterfly is slowly squeezed, also smoothly unclenching it. Make the most of your hips. The exercise is repeated 10-20 times for each side. You can alternate a change in position through short-term approaches, relevant for beginners.
- The indicated workouts for the muscles of the hips and buttocks will help you to make your legs perfectly beautiful and fit. In this case, other muscle groups will be involved in the work. For maximum effect, it is advisable to perform a small complex of warm-up gymnastics.
Advantages and disadvantages
Before choosing an expander for legs and buttocks, it is necessary to study all the pros and cons of fitness equipment.
Among the advantages:
- The possibility of injury is minimized. Pregnant women, the elderly and children are free to engage with the expander.
- A constant muscle tension is achieved without sudden changes.
- All major muscle groups (legs, buttocks, shoulder group, abdomen, arms, back) are being worked out.
- Easy load adjustment.
- Simplicity in operation and storage.
Of the minuses, users note the impossibility of pumping bulk muscles, as with iron weighting agents. Definitely, a rubber expander for fitness is not considered a power projectile, and is aimed at adjusting the body and its partial development, in terms of elasticity, elasticity and tightening.