Exercises with an elastic rubber fitness band, expander, latex, mini, silicone

Fitness tape is a useful invention for modern people, most of whom are passionate about various sports. Dynamic exercises allow you to keep your body in ideal shape and improve your well-being. Elastic bands are especially useful for those who cannot attend a sports club or exercise under the guidance of an experienced instructor.

This multifunctional exercise machine is suitable for both men and women, it is not expensive and allows you to work out various muscle groups at home.

What it is

An expander is a simple object, the principle of which is based on elastic deformation. Depending on its structure, it can be twisted, squeezed, compressed and stretched. Thanks to durable materials, it always returns to its original position. When performing exercises with an expander, you use many muscle groups, from your arms to your buttocks. When we exercise with an expander, we have a completely different load on the body than with other sports equipment. The whole secret lies in the power of resistance. Our muscles react to this, responding with effective results.

Review of manufacturers' brands

Several well-known companies produce expander bands, which makes their choice even more exciting:

Thera band

The company is engaged in the production of sports equipment of various levels of complexity, as well as the creation of educational materials on sports topics. All brand products have a quality certificate and are safe, reliable, and affordable.

The resistance level can be determined from the following table:

Kettler

The manufacturer is considered a real giant in the sporting goods market. This is a German brand that has won its niche thanks to quality, modern production technologies and affordable prices.

Types of expanders

There are a huge number of expanders for women and men, each of which can be purchased at any sports store at an inexpensive price. You can perform exercises with any proposed expander at home.

Carpal expander

The hand expander resembles a donut or is made in the form of pliers. It strengthens the hands well and is intended for people with poor circulation, joint diseases and is suitable for hypertensive patients. An excellent exercise machine for schoolchildren or people who have to write a lot. A small expander can be easily stored in a pocket, does not take up much space and weighs very little. You can take it with you and stretch your arms during breaks. 50-100 compressions on each hand are enough for training.

Chest expander (shoulder)

Sports equipment keeps the body muscles in good shape and is very useful for the back and shoulder girdle. The projectile is a simple design made of metal springs or rubber bands with comfortable handles. The chest expander loads the muscles at angles that cannot be covered when working with a barbell or dumbbells. As the expander stretches, the load on the arms and back increases, and the strength potential of the muscles increases as they contract.

Band expander

This latex elastic band (rubber band) has a certain tensile force. It differs not only in color, but also in width. It helps to stretch well, strengthens muscles and improves the mobility of our joints. Exercises with a tape expander for women help get rid of problem areas. This easy-to-use band improves flexibility and endurance. The only disadvantage of a durable tape expander is that it is impossible to change the load force during training.

Expander "Eight"

The figure eight expander consists of rubber tubes that are connected by a small part. There are handles on the sides of the expander for convenient use. Compact and very easy to use, the expander will become an indispensable tool for those who want to pump up their legs and make them slim. It trains the muscles of the limbs (inner thigh, hamstring) and lower back well.

Expander "Butterfly"

The outline of the expander resembles the wings of a butterfly, which is where it got its name. This is a good helper for working out the inner thighs, abs and gluteal muscles. It strengthens the leg muscles, trains the back, makes the arms beautiful and tightens the chest. With a comfortable and versatile exercise machine you can exercise at home.

Skier's expander

Resistance bands for a skier, wrestler or swimmer will appeal to lovers of strength training. The simulator consists of several rubber bands at once that use a large number of muscles at once. Most often they are attached to a wall or to a crossbar. The projectile is often used in sports clubs. Designed for people who need to recover from injuries.

Multifunctional expander

The expander is made of rubber or has metal springs. It trains all muscle groups in our body. Suitable for abdominal, back and chest exercises. Strengthens the muscles of the arms and legs. Along with the simulator there are special clamps for the limbs. They allow you to perform more complex exercises and increase the load.

Bodymaster.ru recommends Fitness Trainers:

The brand's products are very diverse. It is possible to choose equipment for people with different levels of training.

Torneo

Torneo elastic tape is quality, durability and safety. A Russian brand that produces sports equipment. Founded in 1999. Since then, it has occupied one of the leading positions in the market for the production of similar products.

Domyos

The brand produces sports equipment for fitness, Pilates, and gymnastics. The company offers elastic bands in various colors, lengths and thicknesses, as well as elastic bands and loops.

Advantages and disadvantages

A simple expander has some advantages; this exercise machine has practically no disadvantages. It is contraindicated for people with individual intolerance to the material from which it is made. It is worth noting a huge number of its positive aspects:

• safe;
• initially it has zero load, our body itself suggests the optimal amplitude for training;
• does not require a lot of space for classes;
• you can choose the optimal length for a person’s height;
• compact and does not take up much space;
• convenient to carry;
• develops grip and impact strength;
• stimulates blood circulation and puts the central nervous system in order;
• increases endurance;
• exercises with an expander help to quickly recover from injuries;
• strengthens the muscles of the spine and chest;
• protects the spine from unnecessary stress;
• easily replaces dumbbells;
• increases muscle mass;
• acts as an anti-stress;
• There are no age or weight restrictions.

Useful tips

When performing exercises with an expander at home, you need to remember several rules:

• It is recommended to exercise with an expander for 20-25 minutes every day regularly, without skipping workouts;
• exercises with an expander for women should be more aimed at the lower part of the body (hips, buttocks), for men at the upper part (back, arms);
• you should not overload yourself, the load should be increased gradually;
• the number of approaches is selected individually;
• at the end of the exercises you should feel a strong strain on the muscles and a burning sensation;
• do not forget to do a short warm-up before training;
• eat right and drink plenty of water.

How often should you exercise?

In order for exercises with a tubular expander or elastic band to give the desired result, certain conditions must be met.

• systematic training - at least three times a week;
• Be sure to take breaks between classes. Strength loads and breaks must be observed based on physical fitness.
• After a day of training, you need to take a day off to recover your muscles.

If correction of forms is required, then exercises with this type of sports equipment should be alternated with cardio training. When you need to increase muscle mass, training with an expander band should be combined with strength exercises. Also recommended:

• follow safety rules to prevent injury;
• increase the difficulty of training over time;
• observe breathing technique;
• observe diet and fluid volume;
• maintain a sleep and rest schedule.

How to choose the right expander

What is the best expander to train muscles to achieve the desired effect? There is a myth among trainers that you cannot pump up with an expander at home. This is due to the fact that only one tool with a fixed load is used at all times. Initially, the exercises are difficult, but then the person gets used to the load, and the effectiveness tends to zero.

First you need to decide which muscle group you need to pump. It is best to use several simulators at once. The most optimal is a rubber expander in the form of tapes or tubes. Nowadays you can buy a set of expanders of varying degrees of complexity on the Internet. With their help you can adjust the load, increase it and ultimately get the desired result.

Tip: To shorten the expander, just tie a knot in a rubber tube or tape.

Exercises with elastic band for men. Exercise goals

Exercises with an elastic band on the upper body will allow you to achieve the following tasks:

• Build muscle mass. The elastic band pumps up large muscle masses of the upper body, which can significantly improve your muscles. The tape makes it possible to observe the principle of progression of loads, which is the basis of iron sports;
• Lose weight. Training with a band burns calories and also gets rid of excess weight thanks to the effect of delayed fat burning. Fat burns for 12-72 hours after training with an elastic band. The “fitness hormone” irisin is released into the blood, which accelerates fat burning;
• Improve health. Training with a band improves the functioning of the cardiovascular, hormonal, and lymphatic systems. You get extra energy for every day of your life. The work of the internal reward system changes: the athlete gets more pleasure from life, becomes a more positive and cheerful person;
• Get a proportional figure. Training with an elastic band offers dozens of exercises and an opportunity to work out even the smallest muscles. With tape you become the sculptor of your own body;
• Increase endurance. Training with a band can turn into functional training that develops endurance, helps in everyday life and performing CrossFit workouts;
• Increase muscle strength. An elastic band allows you to develop strength indicators at the initial stages of training. Rubber will not replace a 200-kilogram barbell, but in the first 6 months of strength training it can become a full-fledged piece of equipment for home training.

Exercises with an expander for women: basic rules

A set of exercises with an expander for women allows you to pump up all muscle groups. Thanks to intense physical activity, your body will always be in good shape, and you will feel great. In each workout, several conditions must be met:

1. First, do an easy set. These are simple warm-up exercises (15 reps each).
2. Then come working sets (combined exercises that are repeated one after another in a circle). Each is performed 15 times until fatigue appears.
3. The break between sets should be 1 to 2 minutes.

Progression of loads

Achieving all of the above goals is impossible without introducing the principle of load progression. The body adapts to its usual level of stress. At this point, progress slows down or stops. For constant growth, it is necessary to regularly increase the objective training stress - to follow the principle of load progression.

Progression of loads using the example of bent over band rows and squats:

Workout #1

Workout #2

We follow the principle of progression of loads for each exercise - add 1 approach.

Workout #3

We perform a similar action.

Workout #4

We add approaches again.

Workout #5

We reduce the number of approaches to the initial level, but change the tape to a harder one.

We repeat this cycle of increasing the resistance of the rubber and increasing the number of approaches. Men and women who have mastered the toughest band can work with 2-3 bands at a time.

Progress Methods:

• Increasing belt resistance
  . Basic method;
• Adding approaches. In the example, we alternate increasing the resistance of the band with increasing the number of approaches;
• Increasing the number of repetitions
  . Only up to a certain point, so as not to change the type of training. You can alternate increasing the resistance of the band with increasing repetitions;
• Adding exercises
  . You can do up to 4 exercises per workout per muscle group;
• Reducing rest between approaches and exercises
  . Only to a certain extent, so as not to change the nature of the lesson.

Exercises with a leg expander

Excellent sports exercises with an expander for women are suitable for any age. They will help pump up your hamstrings, pump up your legs and get rid of “ears”.

Lying leg curl

1. Tie the expander to a barbell or to the crossbar of a machine.
2. Lie on your stomach.
3. Secure your legs with holders that connect to the expander.
4. Lower and raise your legs. The stomach should be in close contact with the ground.

Squats

1. Fold the tape or rubber band in half.
2. Fix the elastic bands with your feet, and take the handles of the expander into your hands.
3. Gradually do squats. The back and elastic band of the tape should be straight, and the elbows should go up.

Leg press

1. Tie the expander tube or band to a barbell or exercise machine.
2. Secure the leg with a holder and attach it to the expander.
3. Move a short distance so that the tape stretches well.
4. Gradually pull your leg towards you, away from you and in different directions.

Bound feet

1. Fold the expander in two or more times.
2. Attach one edge of the projectile to the left leg, the other to the right. The elastic band between them should be well stretched.
3. Lie on your back.
4. Raise your legs up.
5. Gradually spread and move your legs. When performing this technique, tension should be felt in the muscles of the limbs.

Exercises with an expander for the buttocks

A rubber band expander can replace a huge number of exercise equipment. In order to achieve beautiful curves and chic athletic forms, it is not necessary to pay a lot of money for going to the gym. Exercises with an expander for women will help tighten their curves and make them perfect at home.

Sumo squats

1. Stand on the expander tube (band) and place your feet shoulder-width apart.
2. Take the handles of the expander in your hands and place them to the sides.
3. Start doing squats. It is important to ensure that your back is straight.
4. To load the gluteal muscles, you need to move your pelvis back more, spread your legs wider and lean forward, as sumo wrestlers do.
5. To complicate the task, you can bring your arms above your head.

For pumping the gluteal muscles

1. Tie the expander to a machine or barbell.
2. Lie on your back on the floor.
3. Grab the handle of the projectile with your feet or tie it to your feet.
4. Gradually raise and lower your legs, straining your buttocks.

Stork

1. With one foot, fix the position of the expander on the floor.
2. Take the handle in both hands.
3. Place your hands in different directions, pulling the elastic band well.
4. Place one leg back.
5. Hold the position for a few seconds.
6. Return to the previous position and repeat with the other leg.

Video instruction

Exercises with an expander on the arms, chest, and buttocks can be seen in the video below.

Exercise technique

Let's look at the technique of several basic movements:

Stretching with an elastic band

Exercises with an elastic band aimed at stretching should be done gently, slowly, without impulsive movements.

Exercises to stretch the muscles of the shoulder girdle:

• Starting position – standing, feet shoulder-width apart.
• The elastic band is folded in half and put on the upper limbs so that the distance between them exceeds the distance between the lower limbs.
• Without bending, move your arms back, then back.
• Repeat the element twice 15 times.

Exercises for stretching the muscles of the lower extremities:

Starting position – standing, feet shoulder-width apart.

Tie the ends of the ribbon to form a ring.

Place the tape on your legs at the ankles or feet.

Place your hands on your waist. When performing an element, you can rest your hands on something for the first time.

Raise the lower limbs one by one to the maximum possible height.

Do the element three approaches 15 times for each limb.

Stretching the adductor muscle group:

• The starting position is sitting with the lower limbs apart.
• The ends of the tape are tied to form a ring, which is worn on the legs just above the ankle joint.
• We open our legs, moving them away from each other as much as possible.
• We stay in this position for 1.5-2 minutes.
• We repeat element 2 sets 10 times.

Ab exercises

An expander band is used in a set of exercises for the abdominal muscles. There are several elements that can be performed with sports equipment at home.

Movement 1

• The starting position is lying face up.
• Bend your legs at the knee joints.
• An elastic expander band is placed under the shoulder blades. The ends of the tape are in your hands.
• Bring your arms straight to your knees, raising your body slightly.
• As you exhale, we raise the body, while inhaling we lower it.
• Repeat the element 20-30 times.

Movement 2

• Starting position: lying face up.
• Bend the lower limbs at the knee joints.
• Raise the upper limbs up, stretch the projectile.
• As you exhale, lift your body with oblique twists, and while inhaling, lower it.
• Repeat the element 20-25 times.

Movement 3

• Starting position – lying on your back.
• Legs are straight.
• Hook the middle of the tape over your feet, leaving the edges in your hands.
• As you exhale, lift your body up and pull the edges of the tape towards you.
• As you exhale, return to the starting position.
• We repeat the element 2-3 approaches 15-20 times.

Exercises for hips and buttocks

Resistance band training for the lower limbs and buttocks involves using a loop. To do this, you can simply tie the ends of the tape.

Movement 1

• starting position – lying on your side;
• lean on your elbow;
• an elastic band is worn on the lower limbs in the area of ​​the ankle joint;
• perform limb lifts as high as possible, stretching the band;
• lie on the other side and perform the exercise with the other leg.
• Repeat the element 2-3 sets 20 times.

Movement 2 – suitable for training the buttocks.

• starting position – standing on all fours;
• tie the ends of the sports equipment to form a ring;
• fix it in the ankle area;
• raise your leg as high as possible without straightening it;
• return to the starting position.
• Repeat the element 15 times for each limb.

Exercises to strengthen your back

Training with an expander or elastic band helps strengthen the muscular corset of the back and straighten your posture.

Movement 1

starting position – sitting on the floor with lower limbs extended forward;

hook the middle of the tape to the feet, the ends remain in the hands;

as you exhale, pull the tape towards you as much as possible;

stay in this position for 30-60 seconds;

while inhaling, return to the starting position.

Repeat the element 2-3 approaches 15-20 times.

Exercises with Martens bands for hands

The Martens bandage is a medical item that is used to provide emergency care, rehabilitation, and physical therapy.

It is the same tape, only made not of rubber, but of cotton and polyester. It is perfect for those who are allergic to latex and rubber.

The length of the bandage is from three and a half to five meters, the width is from five to seven centimeters.

Movement 1

• press the bandage with your foot to the floor surface;
• take the tip in your hand;
• press the elbow of the hand in which the edge of the bandage is located tightly to the body;
• bend and straighten your arm, while stretching the bandage;
• your back should remain straight.
• Perform element 2 approaches 12-15 times for each hand.

Movement 2

• unwind the bandage, throw the middle over the neck, take the edges in your hands;
• press your elbows to your body;
• straighten your arms, stretching the bandage, then bend them again.
• Perform the exercise 2 sets of 10-15 times.

Hand exercises

Movement 1

The elastic expander tape is folded in half. Take the ends in your hand, step on the middle with your foot;

perform a lunge in place, lowering the edges of the band;

When lifting, pull the band towards your chest, bending your arm at the elbow.

Repeat the element 15 times for each hand.

Movement 2

• take a sitting position;
• fold the Pilates tape in half, place the middle behind your feet, and take the ends in your hands;
• keep your back straight;
• bend your arms at the elbows, press them to your body;
• as you exhale, tense the muscles of the anterior abdominal wall, move your arms as far back as possible;
• while inhaling, return to the starting position;
• perform the exercise two sets of 10 times.

Back exercises

An expander tape made of rubber or latex will help strengthen the muscle frame around the spinal column and relieve back pain.

Movement 1

• lie on the floor, on your stomach;
• fold the expander tape in half;
• As you inhale, lift your torso and spread the band as far apart as possible with your arms;
• As you exhale, take the starting position.
• Perform the element at least 15 times.

Movement 2

• take a standing position;
• stand on the sports equipment with your feet, grab the ends with your hands;
• while inhaling, move one arm back with a slight rotation of the body;
• As you exhale, take the starting position.
• Perform the element at least 15 times with each hand.

To visualize the technique of performing exercises with an elastic band, you can watch the video

Leg exercises

Movement 1

• starting position – standing, feet shoulder-width apart;
• place your feet in the middle of the projectile, take the ends in your hands;
• We focus on either leg, move the other one to the side;
• then return to the starting position;
• move the second limb to the side;
• do the exercise for 2-3 minutes.

Movement 2

• starting position – standing, feet shoulder-width apart;
• Place your feet in the middle of the expander band, cross the ends in your hands;
• perform side steps for 2-3 minutes on each limb.

Stretching exercises

Stretching with an elastic band is performed after the main elements, or separately from the main program.

Movement 1

• place the Pilates band behind a strong support;
• fix the edges in your hand;
• lower your shoulder and turn your body in the direction opposite to your hand with the band;
• feel the stretch in the chest muscles.

Movement 2

• starting position – sitting with lower limbs extended forward;
• a latex expander band is thrown behind the feet, the edges in the hands;
• the back and lower limbs do not bend;
• sports equipment is pulled towards itself;
• socks bend and stretch the muscles of the lower leg;
• stay in this position for 10-20 seconds;
• return to the starting position.
• Repeat the element 10-15 times.

Exercises with an expander for the back

Simple techniques help to recover after surgery, while complex ones are suitable for building back muscles. These resistance band exercises are for women who want to get rid of back pain and improve their posture.

Pistol squats

1. Wrap the expander around the high crossbar of the exercise machine (you can use any strong hook).
2. Stand up straight and take the ends of the expander in your hands.
3. Gently squat on your buttocks, pushing your straight leg forward, the other leg should bend at a right angle.

Deadlift standing

1. Attach the expander to the machine/crossbar/barbell.
2. Take the expander in your hands.
3. Stand up straight and lunge with one leg.
4. With one hand, pull the expander towards and away from you. The hand should be as low as possible (close to the belt).

Twists

1. Attach the expander to the machine.
2. Stand with your back to the machine and pick up an expander.
3. Make forward movements, moving one hand forward, as if loading a bag of potatoes onto your shoulders.

Exercises with an expander for the pectoral muscles

In order to load and effectively pump the pectoral muscles, you need to use a spring expander. It is best to have 4 pieces at once for a good load (two for each hand). Exercises with a chest expander for women perfectly pump up the upper body.

Press

1. Attach 2 expanders on both sides to the high crossbar at the back or top.
2. Take the handles of the expanders and forcefully raise and lower your arms.
3. For stability, place one foot forward.
4. To increase the load, the distance between equipment can be increased.

Stretching

1. Stand up straight and pick up the expander.
2. Raise your arms above your head and pull on the tube or resistance band.
3. Swing your arms, gradually lowering your arms to chest level and raising them again above your head.

Bringing hands together

1. Stand up straight and pick up the projectile.
2. Throw the expander behind your back.
3. Spread your arms wide in different directions.
4. Gradually move your arms in and out in different directions.

Abdominal exercises with a band expander

Exercises with a band expander affect the work of the upper and lower abs. All oblique abdominal muscles are involved and pumped here. These exercises with an expander for women will not swell your waist, but will make it toned and narrow.

Upper lying press

1. Attach the expander to a barbell or exercise machine.
2. Lie down on the mat and take it in your hands.
3. Raise your arms above your head. The torso should move forward.
4. For greater load, when the body reaches its maximum point, you can linger at the top for a few seconds.

Waist reduction

1. Attach the expander to the machine.
2. Stand sideways to the machine and take the expander in both hands.
3. Perform the usual turns of the body in different directions, pulling the expander.

Reaching up

1. Attach the expander to the top of the exercise machine so that its parts hang down.
2. Lie on your back on the floor.
3. Grasp the handles of the projectile with your hands.
4. Gradually raise and lower your torso, tensing your abdominal muscles.

Exercises with an expander for the arms

Excellent exercises with an expander for women are suitable for pumping all three deltoids, biceps and trapezius muscles. A donut-shaped wrist expander is also suitable for training.

Romanian deadlift

1. Attach or wrap a resistance band around a barbell or pipe.
2. Do strong tension on the expander and parallel lunges forward and backward.
3. When you lower yourself down, your pelvis should be as far back as possible.

Alternating standing press

1. Take the expander in both hands and stand up straight.
2. Measure a distance of 1/3 of the entire rubber tube.
3. Place your foot on this mark. One hand should be at hip level, and the other will rise and stretch the elastic band.
4. Lower and raise your second hand vertically up, alternately. The arm should always be straight.

Standing swings for middle deltas

1. Stand straight on the rubber tube or band with both feet.
2. Swing your arms in different directions.
3. For greater load, it is recommended to cross the edges of the expander.

Bicep curls

1. Stand up straight.
2. Stand with your feet on the rubber tube of the expander.
3. Take the expander in your hands and begin to pull it towards you. In the final position, your arms should be bent at the elbows. It is important to fix the position of your elbow for a few seconds.

Top 3 exercises with a butterfly expander

Simple exercises with a butterfly expander for women are suitable for those who want to improve their posture, increase endurance, remove extra pounds and slightly lift their chest.

For the inner thigh

1. Sit on the floor.
2. Place your feet 30 cm wide.
3. Place the butterfly expander between your knees so that it is directed towards you.
4. Stretch your arms behind your back and rest comfortably on the floor.
5. The back should be straight.
6. Connect your knees and separate them, straining the spring. The muscles must always be tense; for this, the legs must not be moved completely.
7. Do 20-30 repetitions of 3-4 approaches throughout the day.

For the chest and shoulders

1. Sit on the floor, straighten your back and pick up a butterfly expander.
2. Place your elbows shoulder-width apart.
3. Connect and separate your hands with all your might.
4. Repeat the exercise 15 times, at least 3 series per day.

How to build a lesson

• Start with a warm-up. For example, this one.
• Vary the number of repetitions and sets depending on your goals. “If you want to gain muscle mass or keep it in shape, perform all exercises in 3-4 sets of 12-15 repetitions ,” says Dmitry Goncharov. — If you need to develop muscle endurance, build a workout based on the circular principle: perform each exercise for 30-40 seconds, then move on to the next without rest . Once you complete the circle, rest for a minute and start again. It’s optimal to do 3-4 laps in one session.”
• Do this program 2-3 times a week
  .
• If possible, combine this program with lower body work—leg exercises.
• Finish your workout with stretching.

To perform the complex you will need an expander and an inclined bench (or step platform).

Press up

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Raise your palms with the handles to shoulder level, bend your elbows to a right angle, spread them apart, connecting your shoulder blades. This is the starting position. Smoothly straighten your arms up, stretching the expander, then bend again, returning to the starting position. This will amount to one repetition. Complete the required number of them.

Bent-over row

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Gently lean your body forward, move your pelvis back, and stretch your head forward. By bending your elbows and stretching the expander, pull the handles closer to your pelvis. Work your abs, arms and back muscles. Smoothly straighten your arms, returning to the starting position. This is one repetition.

Standing arm curl

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Turn your hands with your palms facing you. By bending your elbows and stretching the expander, raise the handles to shoulder level, then smoothly lower your arms to the starting position. This is one repetition.

Extension from behind the head

Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Smoothly extend your arms up. Fix the position of your elbows, move your palms behind your head and smoothly straighten your arms upward, stretching the expander. This will amount to one repetition. Complete the required number of them.

Raising your arms to the sides

Stand up straight, grab the handles of the expander, lower your arms along the body, place your feet hip-width apart, press the rubber band to the floor. Smoothly raise your arms through your sides up to shoulder level, stretching the expander. Work the muscles of your arms and shoulders. Don't arch at the waist. Then lower your arms down. This will amount to one repetition. Complete the required amount.

Raising your arms forward

Stand up straight, grab the handles of the expander, lower your arms along your body, place your feet together, press the rubber band to the floor. Smoothly raise your arms forward to shoulder level. Work the muscles of your arms and shoulders. Don't arch at the waist. Then lower your hands down to the starting position. This will amount to one repetition. Complete the required number of them.

French bench press

Lie down on an inclined bench (or platform), having first secured the center of the expander to the base of the structure (behind your head). Grasp the handles with both palms and stretch your arms upward, stretching the expander. Lock your elbows and shoulders in the same position. Bend your elbows, lower your hands a little lower behind your head, then smoothly straighten your elbows and straighten your arms. This will amount to one repetition.

Front thrust

Stand up straight, grab the handles of the expander, lower your arms along the body, place your feet hip-width apart, press the rubber band to the floor. Spread your elbows to the sides and, bending them, smoothly pull your hands to your chest, stretch the expander. Then lower your arms down. This is one repetition, complete the required number of repetitions.

Follow this program regularly to get noticeable results and strengthen your muscles. Over time, the load needs to be gradually increased: use stiffer expanders.