The ski expander belongs to the category of special sports equipment. It is focused on the study and training of individual muscle groups. There are many analogues on the market, but for now, let's consider the features of this modification, which is also called the swimmer or boxer’s expander.
general information
From the name of the simulator it is clear that it allows you to simulate the movements of a certain category of athletes. Classes with a ski expander make it possible to maintain the necessary tone in the muscles. This is especially important in the offseason, when there is no way to train in a natural setting.
While there is no additional load on the shoulders, legs and arms, they lose part of their capabilities. The simulator in question will allow you to solve this problem. Let's try to figure out how to perform the exercises correctly, and also consider the types and features of existing models.
Description
Muscle tone and flexible joints are the key to the health of not only athletes, but also ordinary people. For those who do not play sports, this need is even more important, especially to individuals who do not lead an active lifestyle. A ski expander is a rubber harness of a certain length, which can be different, equipped at the edges with special loop-type grippers (handles).
The main muscle groups that can be worked out with the help of this simulator:
- back;
- shoulder girdle;
- arms.
In the simplest version, this device is a single-row stretching harness. It can also have a design of two or three rows. The target “audience” for the classes is swimmers, boxers and skiers.
Principle of operation
Ski expanders (photo above) are categorized as multifunctional simulators, since with their help the main and problem muscle groups are worked out. You can do it at home, in the office, on the street and in the gym - the choice is yours.
The principle of operation of the device is simple: the type of gum spring is compressed and stretched, and the resulting force is a load on the muscles. On modern models, latex versions are used instead of rubber elements. They are more durable and more convenient to use.
The use of this simulator is universal - it is suitable for strength, aerobic and preventive training. You can buy a device without problems in almost any sports store or via the Internet.
Features
Like most sports equipment, the rubber expander of a skier has specific nuances, which allows you to put it in a separate category. The use of this device does not imply the use of weights, although the effect on the muscles is quite noticeable. This is definitely a plus, since it is unlikely that many people who are not professional athletes keep dumbbells of different weights at home. In addition, due to the number and rigidity of the elastic bands, various difficulty levels are set, and this makes it possible for all family members to engage with the expander.
When performing the exercise, the possibility of a sharp tension of the working elements is excluded, you will have to make an effort to achieve a result. In fact, the simulator “makes” the athlete train the muscles with the maximum possible amplitude.
Types of ski expanders:
- single-row version - the simplest modification, aimed at novice users, the price starts at 300 rubles;
- a model with two rows of elastic bands - refers to the middle segment, price - from 600 rubles;
- version with three-row reinforcement - oriented to experienced athletes, it stretches quite difficult;
- the length of the tow on a small (large) simulator is 1500-2000 (2100-3600) mm.
Destination
The device in question is shown to various categories of the population, regardless of their specialization. Complicated versions are designed for professional athletes. Also, the simulator is often used as a warming element before the main training process or as insurance for honing special movements characteristic of swimmers and skiers.
The sports equipment is universal, designed for men and women. Regular exercises with a ski expander can achieve the following results:
- when practicing in the fresh air, the brain is saturated with oxygen;
- muscles are being worked out;
- joints are strengthened;
- posture is formed and the spine heals;
- heart is strengthened;
- the work of the circulatory and respiratory systems improves;
- excess weight is removed.
Criterias of choice
Novice athletes should not buy models with double or triple amplification. Firstly, it can cause overwork of the muscles, as a result of which you will not get the expected result. Secondly, an unprepared person risks getting sprains and microtrauma. For beginners, a single-row model is perfect, after mastering which you can proceed with enhanced versions.
When choosing a treadmill, grab it by the handles that should fit comfortably in your hands, perform several repetitions. If the exercise is difficult to do due to poor elastic tension or the handles are uncomfortable, it is reasonable to choose another model. Specialists advise buying modifications of famous brands, since such manufacturers monitor their reputation, and therefore, the quality of the goods.
Recommendations
Before you start training with the skier’s expander, you need to carry out an intensive warm-up that will prevent possible sprain. Each exercise is repeated 15-25 times for the arms, 30-35 for the legs. This pace is quite enough to work out a specific muscle group. Experienced users who want to increase the load do 2-3 approaches in one workout. The whole process should last at least 30 minutes in order to get the maximum efficiency from the classes.
They focus on the arms and shoulder joint, these are areas that should be well developed among skiers and swimmers. Feet are no less important, but their main training is done directly on the ski track or in the pool.
During training, you should not sharply pull the simulator and stretch it strongly. Greater performance without injuries will be achieved by observing the smoothness and consistency during the exercise. Novice athletes are advised to start training with a minimum number of repetitions with a gradual increase in load.
The simulator does not require special care. Sagging harness indicates the need to replace it, since with such a sports shell the proper effect and load will not be.
Skier expander exercises for women and men
With the simulator in question, a number of popular exercises are performed. They are given below and distributed in blocks depending on the muscle group being worked out.
Activities for the back:
- The expander is fixed at a height (use fasteners in the ceiling, wall or Swedish wall). Do squats with lowering bent arms and at the same time stretching the simulator to the sides and down.
- The device is fixed immediately before the athlete, is held by the handles at about shoulder level. Hands down, simulating the movement of a skier. This exercise also aims to develop the back of the triceps.
For chest muscles:
- Sports equipment is fixed at a height. Perform tilting, holding the tourniquet by the handles. In this case, the limbs should be spread apart, the back should not bend, legs should be bent. Then they lower their hands.
- It is necessary to become to the simulator, which is fixed sideways, the elastic is held in both hands. Straightened limbs pull the expander in the opposite direction. This exercise also works on the deltoid muscle.
For hands:
- They become both legs on the simulator, the handles are held in the palms. From below pull the tourniquet up with a load on the biceps.
- The next exercise on the skier’s expander is identical to the previous one, only the handles are held by a reverse grip. Thus triceps is "pumped".
- The starting position is the same. Stretch the tourniquet from the bottom to the sides. The shoulder girdle is being worked out.
- For the press: the simulator is again fixed at a height, holding it with both hands. The limbs lead to the back of the head, and then make forward bends.
Before starting a workout, do not forget about the warm-up, which will warm up the muscles and avoid injuries. In the first lesson, regardless of the power of the simulator, you should take a short rest between sets.
With an increase in the athlete's training skills, the time for intermediate breaks is reduced. Movements must be performed smoothly, without jerking and fanaticism, while listening to the body and well-being.
Skier expander reviews
In their responses about the specified simulator, users note its high efficiency under load on several muscle groups. The advantages include the possibility of use in any room or on the street, as well as versatility (suitable for women, men, adolescents). Some owners point to the rapid stretching of the harnesses, but this applies mainly to cheap models with low quality. In the modern market, options are offered from trusted manufacturers, the cost of which is slightly higher than low-grade fakes.