Each girl and the woman literally dreams the slim tightened figure, physically sound body developed by muscles. But, the lack of an opportunity to go to the gym that can be caused by different factors, for example, a banal lack of time does not become rare a barrier to the embodiment of such dream. Today we will tell you about an opportunity to play sports, without leaving own house and without temporary losses. Agree, sounds quite strange, but such method exists - it is occupations with an expander.
Pluses and minuses of occupations with an expander
This type of fitness is the whole set of exercises which purpose is to strengthen health, muscles and to correct parameters of own body. Before starting occupations, it is necessary to study advantages and shortcomings of such activity attentively.
Important! Starting trainings, it is necessary to consider whether you have contraindications, namely: heart troubles and vessels, hypertension and hypotonia, diabetes, varicosity, onkobolezny. It is forbidden to do exercises during exacerbation of skin diseases and also at cold that is followed by temperature increase of a body.
So, pluses of exercises:
- trainings can be held everywhere and when necessary: houses, the washing machine works so far, or on a plate the favourite dish of your members of household, at the dacha begins to boil, during rest. Such exercise machine convenient and compact: it can accompany you everywhere. For its assembly it is not necessary to spend the nerves and time: it is easy to arrange it under himself;
- acquisition of an expander will not do harm to your family budget as it costs not much and is available to everyone;
- the expander will help you to become the owner of a flat tummy;
- exercises with such exercise machine are an opportunity to raise a tone of skin and to raise a bust. And it is quite important for women as this problem gains relevance every year;
- occupations with such exercise machine do not know age restrictions: you can train irrespective of, how old are you;
- home trainings will help you to achieve treasured figure on scales and to get rid of hated centimeters on a waist and hips;
- exercises with an expander are especially relevant if you pass the period of rehabilitation and recovering from injuries;
- thanks to occupations you will be able easily to overcome fatigue and to remove stress, especially if it is about the muscles located in the field of a humeral belt.
As for shortcomings, it is a little of them and they are insignificant:
- Such exercise machine will not be able fully to replace occupation in the gym. But it perfectly is suitable for start of a way to an ideal body.
- It is important to pick up the expander made of quality materials. Therefore before to buy it, attentively study comments on the manufacturer. The low budget exercise machine can tear and leave on a body small bruises from the broken-off plait, or a spring. Also cheap models can be deprived of the "adjustment of loadings" function.
Learn how to take care with an expander of a butterfly and a spring expander.
Types of expanders
There is a set of expanders therefore the choice of yours has to be based on the purposes which you want to reach with its help and also from construction features of this sports tool:
- the chest expander perfectly will be suitable for reduction in a form of bicepses and tricepses, pectoral, back muscles and a humeral belt. The principle of its work consists in tightening of strong rubber cords or steel springs. Trainings with such shell promote fast inflating and a raising of a breast;
- for a training of pectoral muscles and a humeral belt, muscles standing and also for maintenance of an upper body in good sportswear it is expedient to be engaged with a chest arm expander. You will be able easily to control loadings necessary to you, for this purpose it is necessary to adjust springs which can be steel or rubber. This look has the subspecies: you can use a round expander, the eight, the double eight;
- to pump up muscles of a back, hands and legs and also to recover quickly from injuries, girls can by means of the skier's expander. He received the name thanks to an interesting design: the shell fastens to a motionless subject (furniture, a horizontal bar), and its rubber plaits (them there can be from 2 to 4), which come to an end with loops and handles, are fixed on hands and the athlete's legs. The essence of a training is in stretching plaits, is free or involuntarily, imitating movements of the skier;
- for a training of muscles and joints of all body it is expedient to be engaged with the rubber exercise machine. This look enjoys wide popularity among yogis, east martial artists, boxers, it is relevant to occupations Pilates and aerobics.
- the expander butterfly received the name thanks to an interesting form which really reminds a butterfly. It consists from two plastic handles divorced in the parties. Resistance are carried out thanks to a spring which hid in plastic. It is a great option for girls and women who want to become owners of elastic and beefy hips;
- to develop a hand, to make it strong and strong the elbow shell will help. Its name is caused by the fact that the exercise machine is fixed on an elbow part of a hand;
- if the limit of your dreams — a flat tummy and an elastic beefy press, then for the embodiment of a dream in life is required to you a multipurpose expander. It will bring into a tone practically all your muscles. Occupations with such exercise machine are absolutely safe as its handle and support for legs are made of strong, nonskid materials;
- to improve blood circulation, to develop and strengthen hands, to prevent diseases of joints and vessels the carpal expander will help. It is useful even to kids which quite often give in to big intellectual loadings. Such peculiar sport can even become insomnia and hypertension medicine. "Ring", "ball", "cocoon", "scissors", "spring" belongs to its subspecies. The spring shell, for example, involves in work all fingers of hands, including a little finger. Its advantage — adjustment of rigidity by addition or taking away of springs.
Whether you know? Expanders not just have different color scale. Their color speaks about resistance. So, the yellow shell designates the lowest resistance, a little highest possesses the exercise machine of green color, red color speaks about average resistance, and blue — about high.
As it is correct to choose
We already mentioned that the choice of an expander — quite responsible tasks. First of all you have to set precisely goals which you want to reach by means of the exercise machine. Defining the objectives will help you to decide on a type of the exercise machine. The following what it is necessary to pay attention to, is a material.
The main requirement to springs — elasticity. Inelastic springs can or make occupations is unreal heavy, or quite easy, everything depends on resistance.
One more important point of the choice are handles: it is important that they were made of quality latex or rubber that will not crash into hands during the trainings. It is not recommended to buy the exercise machine which handles are made of plastic — they can break.
It is important that the shell was convenient and comfortable for you. You can do directly in shop several exercises to be convinced of correctness of the choice. Qualitative shells, as a rule, are more expensive, but for effective trainings it is better to pay more.
Important! Choose an expander in which there is an opportunity to regulate loadings.
Rules of training
Occupations with an expander are not only a set of exercises, but also a complex of rules which need to be observed:
- before each training it is necessary to do warm-up for the purpose of a body warming up;
- if occupations are followed by pain, they should be stopped and found out immediately in what the reason. Perhaps, it is necessary to poslabit resistance;
- it is the best of all to train since morning as in the morning in an organism metabolism processes accelerate that involves combustion of fat;
- it is impossible to put on an expander the unprotected foot, it is better to train in footwear;
- it is forbidden to overload an organism. It is necessary to make each movement 15–20 times in 2–3 approaches, and before approach to make a pause (about 2 minutes) to restore breath;
- if you want to achieve the objectives and to achieve good result, it is worth training regularly.
Exercises for girls
Expander — the universal exercise machine which suits men, women, heavyweight athletes. The set of exercises with which, at skillful approach, it is possible to study and develop all groups of muscles is developed for each category. Let's consider what are recommended to girls.
For legs and buttocks
As well as during the occupations on exercise machines and with a bar, the most effective exercise for study of muscles of legs with an expander is "squat". Its performance requires a rubber plait or a latex shell with handles or without those (but, consider: the latex tape without handles is reeled up on hands and it has to have a necessary stock of length).
Accept an initial position: become, part legs on width of shoulders, slightly take socks to the parties. Arrange the middle of an expander under stupnyam, pick up two of its ends and smoke on deltoid muscles. The tape has to come at you behind the back.
The back is bent, a breast forward, a look forward, heels are densely pressed to a floor, knees should not come forward for the line of socks. On a breath do a squat. It is necessary to squat until education between hips and half of the parallel line, or below, but not above.
We recommend to learn how to pump up legs.
In the lower point be not late. Do rise on an exhalation, smoothly and without breakthroughs. At the movement the knees have to move strictly vertically, shifts inside or outside are not allowed.
Beautiful buttocks are a result of work with a shell "butterfly". Future owner of seductive buttocks needs to sit down on a chair, holding a back exactly, to part legs in the parties.
"Butterfly" needs to be placed between hips. The essence of exercise comes down to data of knees and unclamping of a shell. To repeat such manipulations 15–18 times. Similar exercises can be made lying on a back or on one side.
Training with an expander for buttocks: video
It is important! To achieve the most effective result, it is necessary to watch time of tightening and unclamping of knees: it has to be identical.
For a back
To develop back muscles, it is possible to do exercise "thirst of a shell for a belt in a sitting position". For this purpose sit down on a floor, legs need to be straightened and cramped together. To throw a shell on feet, to hold edges in hand.
Exercise essence in straightening of a back on a breath, at the same time it is necessary to take away elbows back and to cramp together shovels. An exhalation — return to initial situation. Similar movements can be made standing.
For pectoral muscles and shoulders
Many think that the elastic, tightened breasts, beefy humeral muscles are a result of wearisome trainings in gyms. But, it is possible to achieve such result also at home, using an ordinary expander as the exercise machine. It is recommended to do exercises in a position standing. Legs it is necessary to arrange at shoulder length, to straighten shoulders, and to bend a waist a little. Make sure that you accepted the correct pose. For this purpose approach a wall and become so that to touch with heels, buttocks, shovels and a nape this wall.
In such pose take two-three steps on the middle of the room. Place springs of an expander on a back, in the bottom of shovels. You hold handles of the exercise machine in hand, straighten hands. The expander at such manipulation will stretch.
Pay attention to general exercises to back muscles with dumbbells.
It is also an initial position. An exercise essence in a moderate bend of hands, with the elbows directed strictly sideways, in parallel to a floor. While elbows will be taken most away, for one or two seconds it is worth detaining this situation and to accept an initial position.
Such simple exercises will help to keep in a tone of a muscle of breasts and shoulders. It is even simpler to train with a chest shell. It just needs to be taken for handles and to delay as much as possible in the parties.
One of ways to an elastic breast are push-ups. But it comes to women not always easily. The expander will help to simplify push-ups. You need to become in a rack for push-ups, to fix the middle of the exercise machine on a back, to press its handles to a floor hands and to begin to be wrung out.
Exercises with an expander for hands, plechy, backs, breasts: video
For hands
Exercise will help to pump up hands to girls the following: to step on a shell, to pick up handles, at the level of hips. To tighten the right hand, then left to a breast. To alternate movements, you will not do 15–18 pullings up by each hand yet.
Whether you know? Such universal exercise machine not only will help you to bring into a muscle tone, but also will promote removal of tension and a stress. The fact is that on our palms points which are responsible for relaxation of an organism are placed, and the expander stimulates their work.
For press muscles
To pump up press muscles, sit down on a floor, having bent legs. The middle of a shell needs to be recorded on stupnyakh, and to squeeze handles in hands. This starting position. Exercise is in slowly to lower the case down, and then to lift.
As you can see, visit of the gym is not the only method of receiving a harmonious model figure. The ordinary expander will help to become the owner of a body of the dream to you. The main thing to train regularly and to observe technology of carrying out exercises.