Exercise No. 1. Walking with an expander
Target:
- Pumping the buttocks.
- Development of leg muscles.
- The load on all the muscles of the lower body.
Technique:
Stage No. 1. Starting position. Breathing is uniform.
Stage No. 2. With side steps we move to the left until the end of the segment you have measured.
Stage No. 3. We start moving to the right.
Stage No. 4.
Stage No. 5. We reach the end of the segment you measured. We start moving in the opposite direction.
Passing to the left and right sides counts as one repetition.
Number of repetitions:
- To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to pump up all the muscles of the lower body and strengthen the leg muscles for serious physical activity.
Exercise No. 2. Squat + leg abduction to the left
Target:
- Butt pumping.
- Working out the outer and inner thighs.
- Development of quadriceps and hamstrings.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, move your pelvis back and perform a squat.
Stage No. 3. As you exhale, we rise from the squat and move our left leg to the side.
Number of repetitions:
- To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to focus on working out problem areas - the outer and inner thighs, as well as working out your legs and buttocks.
A set of exercises for hands
The complex is suitable for pumping deltoid muscles, biceps, triceps:
- "Romanian thrust". Attach the equipment to a tripod or pipe, tighten the expander and perform lunges alternately forward and backward. When going down, you need to abduct your pelvis as much as possible. Repeat the exercise 10 times for each side.
- “Standing press alternately.” You will need to stand up straight and hold the ends of the sports equipment in both hands. Stand with your foot on the expander tape (visually 13 of the entire length). Hold the projectile with one hand, lift it and stretch it with the other. Lower and raise straight arms, holding them vertically.
- "Machs for middle deltas." Stand with your feet on the expander band and swing your arms in different directions.
- Curling your arms to pump up your biceps. You need to stand with your feet straight on the expander and straighten your back. Take the handles of the sports equipment in your hands and pull towards yourself, bending your elbows.
Exercise No. 3. Squat+leg abduction to the right
Target:
- Butt pumping.
- Working out the outer and inner thighs.
- Development of quadriceps and hamstrings.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, move your pelvis back and perform a squat.
Stage No. 3. As you exhale, we rise from the squat and move our right leg to the side.
Number of repetitions:
- To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to focus on problem areas, which are the outer (“ears”) and inner (fat between the legs) parts of the thigh, and also work out the large muscles of the lower body.
Exercise No. 4. Taking the leg back
Target:
- Butt pumping.
- Development of the hamstrings.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, we move one leg back. At the end point, we linger for half a second, straining the gluteal muscles.
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 25-30 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to work your buttocks and hamstrings without involving your quadriceps.
Exercise No. 5. Squats with leg expanders
Target:
- Pumping the buttocks.
- Development of quadriceps and hamstrings.
- Working out the outer and inner thighs.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, move your pelvis back, keeping your back straight and slightly arched. We perform a squat.
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-30 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to work all the large muscles of the lower body and improve the appearance of your legs and buttocks.
What is an expander, and which one is better to choose?
An expander is a small exercise machine whose operating principle is based on elastic deformation and resistance force. The material from which it is made can be stretched, and it returns to its original form. At the same time, this must be done with force, which has a positive effect on the condition of our muscles.
An expander for leg training is suitable not only for the lower extremities, but also for the development of the arms. After all, in some of the exercises you need to use your hands to hold the expander - this is at a minimum. And the exercise machine itself is suitable for training the upper body - if you choose the right type. After all, there are expanders as follows:
- rubber band - it is not only suitable for training the legs, but also helps to form the muscles of the upper body;
- Bubnovsky’s expander is also universal, suitable not only for legs;
- eight - will work out the leg muscles well;
- butterfly - has proven itself best for legs and buttocks (for example, the Atemi erm-01 exercise machine).
The price of such exercise machines varies, and you can find them both in a shopping center and on the Internet. A huge number of different types of expanders can be found on the AliExpress website with fast delivery and quality products. Just enter “leg expander” in the search bar and you will see a huge number of products.
Exercise No. 6. Leg abduction on all fours
Target:
- Butt pumping.
- Development of the hamstrings.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, move your leg bent at the knee joint back and up.
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to work your buttocks and hamstrings without working your quadriceps. This exercise with a leg expander will help girls with overdeveloped quadriceps.
Exercise No. 7. Taking your legs to the side on all fours
Target:
- Development of the outer and inner thighs.
- Butt pumping.
- Working out the quadriceps and hamstrings.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, move your left leg to the side
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to focus on the outer and inner thighs, which are a problem area for most girls, and also work all the muscles of the lower body.
List of butterfly exercises
As can be understood from the name, the “butterfly” exercise machine resembles in its shape the insect of the same name. Its design is made of iron with a special mechanism that requires a little effort to compress. For convenience, the handles of this exercise machine are equipped with attachments that provide a comfortable grip during exercise. With the help of such a sports device you can quickly and easily pump not only your legs, but also your arms. In addition, such an expander is often used by women and girls to tighten their chest muscles.
So, what exercises can include when training using such a device?
Reduction of legs in a sitting position
For this exercise, you need to take a sitting position on the edge of a chair (or bench) with a straight back and a machine located between your thighs so that the edges of the handles rest against your knees, as shown in the photo. From this position, you should perform leg compressions due to the work of the adductor muscles of the thighs. The levers of the simulator need to be squeezed, pulling your knees towards each other. Afterwards, you can unclench your legs, allowing the machine and knees to return to i. P.
Reduction of legs in a lying position
I. p. - lying on your back with your feet pulled up to your buttocks and an expander placed between your knees. The essence of the exercise is the same as in the previous case - you need to bring your legs together, squeezing the expander, and smoothly spread them, repeating the action the required number of times.
Bringing your legs together while lying on your side
I. p. - lying on your side with an expander located between your knees as shown in the photo. While in this position, slowly, using the force of the thigh muscles, it is worth squeezing the “butterfly”, opening it also smoothly. Repeat 10 to 20 times for each side.
All these and other exercises for the muscles of the buttocks and thighs will help make your legs perfectly slim and toned. And in order to increase the effectiveness of such training, it is recommended that you perform a set of gymnastic warm-up exercises before the main lesson.
The crazy pace of work does not allow many women to visit fitness and gyms. However, there is a home exercise machine to keep your muscles toned. The butterfly expander is a compact and effective exercise machine for home muscle training through the principle of elastic force compression (deformation). The butterfly expander and regular exercises with it allow you to work out the muscles of the hamstrings, triceps, shoulders, arms, abs, and upper back.
The butterfly expander consists of:
- Springy "head"
- 2 semicircular levers (wings), turned in opposite directions.
The parts are made of neoprene, because... it does not slip and does not injure the skin during training.
Exercise No. 8. Glute press
Target:
- Butt pumping.
- Development of hamstrings and quadriceps.
- Static lower body workout.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, lift your pelvis off the ground and lift your butt up. At the end point, we linger for half a second, contracting the muscles of the buttocks.
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 12-15 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 12 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to focus on the gluteal muscles and improve the shape of your butt.
Exercise No. 9. Stretching the expander in front of you
Target:
- Pumping up the pectoral muscles.
- Development of three bundles of the deltoid muscle.
- Triceps pumping.
Technique:
Stage No. 1. Starting position.
Stage No. 2. As you inhale, stretch the elastic band in front of you.
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to work the entire pushing muscle group and speed up the burning of fat in your arms.
Exercises for the pectoral muscles
For training, choose a special shoulder spring expander.
Set of exercises:
- Bench press Secure the two ends of the expander to the high bars. Grasp the handles with your hands, lower and raise your arms with a load. Repeat 20 times, do 3 approaches with an interval of 5 minutes.
- Bringing your hands together. Stand with your back straight and take the expander and throw one side over your back. Spread your arms as wide as possible, slowly move the expander in and out in different directions. Do exercises 2-3 times a week.
- Stretching. Standing straight, pull the expander above your head behind your back. Swing your arms, lowering to chest level. Repeat the swings 20 times with an interval of 3 minutes, perform 2 approaches.
Exercise No. 10. Arm stretching with an expander
Target:
- Pumping the front, middle and rear deltas.
- Development of biceps and triceps.
- Forearm pumping.
Technique:
Stage No. 1. Starting position.
Stage No. 2. While inhaling, we “pull” our right hand up to the limit.
Stage No. 3. As you exhale, we return to the starting position.
Number of repetitions:
- To gain muscle mass – 10-12 repetitions with a constant increase in the number of approaches.
- To maintain the current form - 10 repetitions in 2-3 approaches without progression of loads.
- For weight loss – 20-25 repetitions with a gradual increase in the number of repetitions and approaches.
Performing this exercise with a leg expander allows you to work the muscles of your arms and shoulders and speed up local fat burning.
All “paired” exercises with leg expanders must be performed with both legs.
Abdominal exercises with a band expander
The tape expander allows you to pump up the muscles of the upper and lower abs and improve the condition of your waist.
List of exercises:
- “Reach higher!” Fix the expander on the horizontal bar so that both ends hang down. Take a horizontal position on the floor, grab the apparatus and pull yourself up to lift your torso. Repeat the exercises 2 sets of 10 times, the interval is at least 3 minutes.
- "Waist reduction." Fix the belt-type projectile on the horizontal bar, turn sideways to it. Take the edges of the expander in both hands, turn your torso, stretching the expander. Perform the exercise for 5-7 minutes, repeat once a day, three times a week.
- Upper press (lying position). Attach the expander to the simulator, take a horizontal position on the floor and pick up the handles of the expander. Alternately raise your arms above your head without turning your torso. Repeat 2 sets of 15 times.
