Thoracic expander is an ideal tool not only for the development of chest muscles, but also for training the shoulder girdle, creating a load on the back, biceps and triceps. Regular use of the device allows you to make the figure more attractive and fit.
The chest spring expander is suitable for both men and women. The simulator is an effective tool for keeping the body in good shape at any age.
How to organize a lesson with an expander?
What is required for the correct preparation for training using a hand trainer? To learn how to use the chest expander, it is enough to seek the help of an experienced instructor. The specialist will help to form a set of exercises that will satisfy the specific needs of a particular person. At the same time, you can develop the structure of classes yourself. Be that as it may, there are a number of rules that should be followed when using the chest expander.
- Before you begin training, you must perform a thorough warm-up of the muscles of the upper half of the body. Indeed, a sharp intense load on “cold” tissues often leads to unexpected injuries.
- The chest expander should be used, gradually increasing the load, moving from the most simple exercises to complex ones.
- During classes, it is important to monitor the maintenance of the body's water balance and pay attention to respiratory rate. Do not overwork the body, because training can bring not only benefits.
Thoracic expander: exercises
As already noted, regular training with the help of a simulator not only improves the figure and allows you to maintain muscle tone, but also benefits the whole body. You can do it with the device in any free time. Let's take a closer look at how to properly use the chest expander. The exercises for women and men below will help you train without the risk of injury.
Arm curl
The legs are shoulder width apart. The expander starts under the feet, and its holders are gripped by hands. The latter bend at the elbows. Fists approach the chest. Then extension of the arms is performed. The rhythm and number of repetitions are selected based on personal needs and convenience.
What are the benefits of flexing exercises? First of all, such training allows you to maintain in tone the entire upper half of the body and, in particular, contribute to the intensive development of the biceps brachii.
Hand breeding
The starting position is the same as that described in the previous exercise. However, if during bending the palms were turned in the frontal direction, then here they “look” at the hips.
Slightly bent arms are spread apart, and then take their initial position. During the exercise, the abdominal muscles are in a taut, tense state.
The lesson is aimed at strengthening the bundles of deltoid muscles. Effective in eliminating the effects of lumbar lordosis. In the latter case, the exercise is performed with a slight torso forward, which makes it possible to relieve tension from the back.
Extending your arms behind your back
Exercise is ideal for the development of triceps brachii. When it is executed, one foot is wound behind the expander holder, and the hand holding the second end of the device is wound behind the back above the head. As a result, the elastic part of the simulator is behind.
The lesson is to straighten and bend the arm in the elbow joint. At first, it is enough to perform about 6-8 repetitions in one approach, gradually increasing their number as your own abilities grow.
Bringing hands
The elastic band of the expander is placed behind the back. Stretching the device, arms cross in front of the chest, and then widely spread apart on the sides. Regular exercise allows you to quickly make your chest beautiful and fit.
Hands up
The band of the expander is placed under the reduced feet. The simulator holders are firmly grasped, after which the arms are straightened upward and bent at the elbows.
Exercise contributes not only to the active growth of the pectoral muscles, but also well strengthens the entire shoulder girdle.
Advantages and disadvantages of the chest expander
Hand exercise machines of this category are in great demand among ordinary sports fans and professional athletes. With their help, you can maintain muscle tone and quickly get rid of stress after hard training.
Among the other advantages of breast expanders, it is worth highlighting the following:
- low weight and dimensions, which contributes to the comfortable transportation of the device in any conditions;
- simplicity and ease of use;
- the ability to perform effective exercises at home;
- accessibility for users of any gender and age;
- ideal for recovering from injuries.
Finding the disadvantages of breast expanders is frankly difficult. Certain problems may arise with the operation of budget models that do not have very reliable plastic holders. Therefore, you should initially pay attention to simulators made of steel and high-strength rubber.
Some products do not allow adjusting the resistance of the elastic part, which creates certain difficulties for professional athletes.
Ultimately, so that the chest expander does not become a disappointment, preference should be given to the products of reputable manufacturers of sports equipment.