Most men remember metal expanders on springs, which were very popular in Soviet times and served to increase the strength of various muscle groups. Over time, these simulators received serious development and became the founders of multifunctional expanders, of which there are a fairly large number of varieties to date. The multifunctional expander is a full-fledged simulator that can to some extent replace a gym.
Benefits of Multifunctional Expanders
The main advantage of such a thing as a
multifunctional simulator-expander is its compactness and convenience. In addition, with the proper level of imagination, such a simulator can effectively work out all the main muscle groups of the body, from trapezes to calf muscles. A list of core exercises will be listed at the end of the article. And do not think that this is a frivolous tool for pumping. Expanders make extensive use of professional bodybuilders before going on stage to give their muscles shape and volume.
Types of expanders
Multifunctional expanders are very popular today. Species with rubber bands, such as the multifunctional expander HKCE208, are especially popular. Such popularity was ensured by high wear resistance and strength, as well as a fairly low cost. In addition to them, there are also classic simulators on springs, as well as tape expanders. All of them have advantages and disadvantages that affect the choice of one type or another.
Band expanders
The multifunctional tape expander is an elastic tape with a certain tensile force. Often the disadvantage of such an expander is the inability to change the load. Nevertheless, it is also quite popular because of its durability.
Spring expanders
The multifunctional expander on springs is a real classic. By changing the number of springs that can be stretched, you change the complexity of the exercise. Their disadvantage is a fairly large weight and a not very high degree of convenience.
Best Exercise Exercises
Now consider what a multifunctional expander is capable of. The exercises that can be performed on it are very simple and do not require additional learning. Here is a list of the main movements that can be performed with the expander for the development of major muscle groups:
- The trapezius muscles raise the shoulders up. Therefore, to pump them, step in the middle of the expander, grab the handles and do “shrugs” with your shoulders.
- The deltoid muscles have three bundles. Front raises his hand in front of him. To pump it, step on one end of the expander, and grasp the other with one hand and lift it in front of you. Then change your hand and perform the same movement with the other hand. The middle beam raises its arms to the side, so to pump it, step in the middle of the expander, grab its arms and raise your arms to the sides. Another exercise for pumping this muscle group may be craving for the chin. To do this, step in the middle of the expander, grasp its handles and pull them in front of you to the chin. The back bundle of the deltoid muscle pulls the arm back, so to study it, grasp the arms of the expander with both hands and position it at chest level. From the starting position, spread your arms until they become perpendicular to the body.
- The pectoral muscles bring the arm to the body in a horizontal plane. To study it, place the expander behind you, and grab the handles with your hands. Holding your hands parallel to the floor, straighten your arms, as if pushing something away from you. Alternatively, you can try breeding. To do this, instead of repulsive movements, make “hugging” movements with your hands.
- The back muscles move the elbows back. To pump them, hook the middle of the expander to an object on the wall or something similar, and grab the handles with your hands and pull them towards you. Another option could be a pull from above. To do this, fasten one end of the expander to some object on the ceiling, and grasp the other end with your hand and pull it down.
- Feet with an expander is difficult to pump. However, you can do squats or lunges with this treadmill. For this, the elastic part of the expander should be short enough. Step on its middle so that in the starting position you find yourself in a squat, grab the handles and squat.
- The biceps bends the arm at the elbow, so to level it, just stand on one end of the expander and grasp the other hand. After that, do the required number of bends and change your hand.
- Triceps extends the arm at the elbow. To work it out effectively, fasten one end of the expander to the ceiling so that the other end is approximately at the level of your chest. Grasp his hand and unbend it. After performing the required number of repetitions with one hand, change the working arm.
Training Example
Of course, a multifunctional expander does not replace a full-fledged training with simulators, however, it will allow you to maintain your body in shape. Here is an example of a training program that you can perform using this wonderful simulator:
- The pull of the expander toward yourself for the muscles of the back.
- Chest Expander Bench.
- Breeding hands for the deltoid.
- Squats with an expander.
The number of approaches in each exercise is 3-4, the number of repetitions is 12-15. Remember that such a program is not mandatory. It serves only as an example showing how to train with a multifunctional expander. Try to execute it or find some other program. And the most optimal solution is to choose the exercises in which you feel your muscles best and perform them.