To have the pumped-up slender body, it isn't obligatory for you to exhaust itself with daily trainings in "rocking chair" or to give the lot of money for the house training complex. Unfairly the almost forgotten expander returned itself popularity again. It perfectly develops force and pumps up muscles of shoulders, hands and the trunk.
Instruction
1. The basic principle of occupations with the expander – gradual increase in loadings. If you only begin to train, then it will be more correct to remove excess springs from the expander, having left only one-two. When loading becomes habitual, add the spring and increase number of approaches.
2. Performing exercises, you monitor the movements of hands. They have to come back always to the initial position, and to do it it is necessary not sharply and not due to full relaxation of muscles, and smoothly and with some resistance. The minimum quantity of repetitions 6, and maximum 20 for one approach.
3. Get up directly, you hold legs shoulder width apart. Raise hands forward, holding before themselves the expander, palms look inside. On the breath begin to part straight arms in the parties. Come back to the home position on the exhalation. Stretching the expander, don't deviate back, fix the trunk perpendicular to the floor. In the same situation raise hands with the expander up, develop palms outside. You part in sides of the hand so that springs of the expander left for the back – inhale. Return hands in the initial position on the exhalation. Repetitions – from 6 to 10.
4. Insert into the handle of the expander the foot of legs. Incline the case a little forward and clasp with hands the second handle, having pressed it to the thorax. On the breath begin to unbend the back, caving in in the waist a little. On the exhalation return to the initial position. If the physical shape allows, then add the spring to the expander to increase loading. Carry out till 10-15 repetitions.
5. Perform exercise with two expanders, having added to everyone on the spring. Part legs on width of shoulders, insert feet into expanders and sit down. The bent hands take free handles of expanders the undergrip, having pressed them to shoulders. On the breath get up, without bending at the same time the case. On the exhalation come back to the former position. If you have only one expander, then push one foot in the handle, and undertake the second handle of the expander two hands, having pressed it to the breast. Carry out till 6-10 repetitions.