A set of exercises with a spring expander. Exercise “Spring” p

The “military spring” exercise is a unique type of training that helps you quickly burn extra pounds. Modern and popular exercise equipment, strict diets, various training programs, magic drugs, etc. - all this requires enormous financial investments and time, and the effect from them is often worse than expected. Bodyweight exercises can be done anytime, anywhere. Such exercises include the “military spring”. From this article you will learn about the main advantages of this exercise, as well as the correct technique for performing it.

A set of exercises with a spring expander

I welcome everyone who cares about sports and simply maintains their health to the pages of the blog! In this article we will talk about how to develop arm and back strength using one piece of equipment. We will also consider exercises with a spring expander that will make your body more prominent and attractive. For the development of all muscle groups in the arms, upper back and shoulder joint, it is impossible to think of better equipment that can hang peacefully on a hook. For a “sleepy” body, morning exercises with an expander will become a source of vivacity and energy for the whole day.

What muscles can you pump with it?

Carpal is suitable for strengthening the muscles of the hand and forearm.
The shoulder allows you to train your upper body.
The butterfly will pump up your thighs, arms, abs and pectoral muscles.
The spring stick works the arms and chest.
Multifunctional and wall-mounted are similar in areas of application: they train the muscles of the shoulder girdle, back, legs, abdominals and pectoral muscles.

What is the purpose of the expander and its advantages?

A shoulder expander (also known as a spring or chest expander) consists of two handles connected by metal tight springs. The springs are attached to the handles with hooks. The number of springs can be adjusted depending on physical fitness (maximum 4 and 8, depending on the model). The muscles receive load due to overcoming and stretching spring tension.

The expander develops the pectoral muscles, back, and arms. The good thing about a spring expander is that exercises with it are limited only by your imagination, for example, you can make one long spring from two springs, or you can connect the arms with a belt and get a machine for pumping up your thigh muscles.

When choosing an expander, you must first decide on the stiffness of the springs and test it by doing several exercises. If the machine is intended for serious strength training at home, then by choosing an expander with adjustable resistance, you can save on purchasing additional harnesses and bands.

You also need to pay attention to the safety of the model and choose a high-quality expander from the proposed options.

For men, you can add exercises with a wrist expander, which you can carry with you and thus develop grip strength and forearm muscles.

mobile and compact exercise machine that is easy to take with you;
with it you can perform a large number of isolation exercises to work a specific muscle group;
with the help of an additional tourniquet you can increase the load, which will provoke the growth of muscle tissue;
exercise machine for the whole family;
relatively low cost.

General rules for performing exercises with an expander:

1. With regular exercise, you need to gradually increase the resistance.

2. The return to the starting position should be smooth and with constant resistance and tension in the muscles, the body is tense all the time.

3. One exercise should be done 12-15 times, 2 sets with low, and 7-12 times with high spring resistance.

How to choose the right expander

Decide on the type of exercise machine depending on your fitness training goals. When choosing an expander, you should pay attention to the stiffness of the springs. They determine the load level. For beginners, resistance bands of medium resistance are suitable, since first you need to develop the technique and later increase the weights. You may want to consider an adjustable resistance option to gradually increase the difficulty of your workouts.

Be responsible for the quality of the product. When purchasing, inspect the expander for defects. Read about the materials it is made from. Training is dangerous, so it’s better to pay for the brand, but be sure of the quality.

Be sure to test the machine before purchasing. Answer these questions: How comfortable are the handles? Will they cause calluses? How well do the springs move?

Choose an expander with handles shaped like your palm with a rough surface. They guarantee a reliable grip even with sweaty hands.

Training with a shoulder expander

The set of exercises includes 7 exercises that should be performed 3 times a week. It takes from 25 to 40 minutes, depending on physical fitness and the number of approaches. To select the optimal load, you need as many springs as you can easily perform 10 repetitions with.

After two weeks (for the last approach), you need to add a spring and the number of repetitions with this load should be at least 5 times. After a month of training, the complex needs to be changed and the load increased.

0. Do a dynamic warm-up (squats, warm-up of arms and hands, bending).

1. With your left foot, step into the loop of the expander handle. Thread a cane (mop) into the second handle and grasp it with both hands with an overhand grip.

Execution: bend and straighten your arms, watching for even breathing and the pace of execution. 2 sets of 12 times. Biceps work.

Tips for implementation

Sets and reps

If the workout is designed to burn fat tissue, do 5-6 sets of 12-15 times. Beginners should do 2-3 approaches 3-4 times to establish the technique and adapt to the loads.

To build muscle mass, perform 3-4 sets of 5-10 repetitions, increasing the load over time.

Warm-up

Warm up for at least 10 minutes to warm up your muscles. Make rotational movements with your hands, elbows, and neck. If the workout is aimed at the legs, then do knee rotations. Alternately pull your bent legs towards your chest. Then do 10-20 squats to get the blood flowing.

Jumping rope is also a good idea to get your heart rate up. Do 50-150 jumps according to your fitness level.

For real men: A program of effective exercises with an expander

Ecology of health and beauty. Fitness and sports: You can exercise with an expander anywhere - it is compact, convenient, takes up little space, and most importantly - very effective.

Nowadays in Russia, as well as in a number of other countries, the cult of a healthy, sculpted body is clearly visible. To be in ideal shape, a huge number of people visit gyms and fitness centers.

However, not everyone has this opportunity, and for some, training with weights and barbells is generally prohibited for medical reasons. But this does not mean that it is necessary to give up the dream of a beautiful, toned body.

Exercises with an expander for men - basics and loads

You can exercise with an expander anywhere - it is compact, convenient, takes up little space, and most importantly - very effective.

Visually, this simulator consists of two handles that are connected by a spring or elastic bands.

Depending on the desired effect and level of training, you can set the required load. A beginner should start with a load at which he can perform 10-15 repetitions at a time.

A prerequisite for the effectiveness of exercises with an expander is a gradual increase in load.

First you need to increase the number of repetitions, then approaches. And only when the exercises are performed with virtually no effort can you increase the load by adding one band or spring. But the number of approaches and repetitions should be reduced again.

So, we can highlight 5 basic principles for working effectively with an expander:

You should never neglect warm-up exercises.
The load level should be increased gradually.
Quantitative indicators of exercise performance should not exceed qualitative ones.
Between sets you need 1-2 minutes to regain strength and take a breath.
The load should be selected depending on the level of training and physical development, as well as natural data.

The benefits and harms of an expander

The positive aspects of training with an expander are much greater than the potential harm. Here are some of them:

Tones muscles, making the figure more attractive and youthful. Burning fat makes the skin visually smoother, without sagging and cellulite.
Improves blood circulation. This promotes the flow of nutrients to the cells as well as oxygen. As a result, they renew themselves faster and the skin looks fresh. Blood pressure normalizes.
Working with resistance bands allows you to prepare your body for higher loads, such as heavy weights in the gym.
Exercise relieves stress and balances the nervous system. However, not only the expander, but any physical activity has such a calming effect.

Even such a harmless exercise machine requires serious consideration. Harm from exercising with an expander can occur if the exercise technique is performed incorrectly. If you practice at home, watch the video on how to work with it correctly.

Also, incorrect technique can lead to joint problems. If you constantly make mistakes when doing exercises, this will lead to chronic joint diseases. The kneecaps are most often affected.

You can't put too much stress on yourself. If you exercise every day to the point of complete exhaustion, the process of accumulating stress and overwork will begin. The body will be exhausted. Muscles come into good shape 7-10 days after training. These days they are completely restored and ready for stronger loads.

Also, strong or too frequent loads lead to problems with the veins. When overexerted, they swell. There may be microtraumas.

Rules for choosing a suitable expander

The choice of expander depends on the time during which exercises are performed with this simulator.

So:

for beginners - expanders with minimal resistance (yellow) are optimal;
for the next level - green expanders;
for advanced level - red;
for professionals - blue.

In expanders with a spring, the load is determined by the number, length and thickness of the springs. This type of expanders is considered more reliable, since tape and tubular models have rubber parts that tend to fray over time.

Choosing the right expander

Exercise with a wrist expander will be most effective under several conditions: regularity and proper selection of the simulator.

To choose a suitable device, you need to try out all the proposed devices and select the most convenient one, which does not cause pain when squeezed and does not give in completely.

It is recommended to start training with the “lightest” rubber expander, eventually changing it to a spring or adjustable one. Experienced athletes are better off choosing high-quality models from Captains of Crush, as well as those expanders that indicate stiffness values in the range of 25-165 kg.

The most effective exercises with an expander for men to train various muscle groups

For the muscles of the shoulder girdle

Position. While standing, one leg should be bent and slightly put forward, arms should be absolutely straight, spread to the sides, and the palms should be facing upward, holding the handles of the expander, the springs of which should be located between the chest and chin.
Exercise. The arms should be spread as wide as possible, while the knee bends even more and the whole body leans slightly back. In the next approach, you need to change your leg.
Intensity. This exercise should initially be performed 10 times with an acceptable load. Gradually it is necessary to increase the pace and increase the angle of inclination back.

For biceps

Position. Standing, the right leg fixes the handle of the expander, legs apart.
Exercise. The right hand holds the second handle and bends towards the right shoulder. Important: the elbow should not “help”, however, like other muscle groups.
Intensity. You should start repeating this exercise 10 times and then change your hand. To avoid performing the exercise incorrectly, do not increase the load too sharply.

For chest muscles

Position. Lying on a bench, the expander passes under the bench, its handles in your hands. The spring is slightly tense, the arms are at chest level, the elbows are spread to the sides.
Exercise. The arms straighten upward, feeling the tension of the spring. Stay in this position for a few seconds, and the hands return to the starting position.
Intensity. The exercise must initially be performed 8 to 10 times, gradually increasing the load.

For leg muscles

Position. Lying on your back, one handle of the expander is fixed in the hand at the level of the pelvis, the second is hooked with the leg bent at the knee.
Exercise. The leg with the handle is slowly straightened, fixed in this position for several seconds and returned to the starting position. After completing the approach, you should change legs.
Intensity. You need to start doing the exercise 8-10 times, gradually increasing the pace.

Expanders, depending on their purpose, design features and other parameters, are sold in various variations.

Expanders are distinguished:

foot and hand;
children and adults;
with a certain type of fastening (floor or wall) and universal, etc.

There is another type of expander, which is quite popular among both sexes. It is commonly called a butterfly expander , exercises with which are quite effective for various muscle groups.

For triceps

Position. While standing, one handle of the expander is on the thigh, the other is resting on the forearm. The elbow is pressed to the body.
Exercise. The expander is compressed by pressing on the upper handle, then the pressure gradually weakens. After completing the approach, you should change hands.
Intensity. For the exercise to be effective, it should be performed 10 times per approach with each hand.

For the shoulder joint and chest muscles

Position. Standing, arms extended upward and holding the butterfly handles.
Exercise. The “butterfly” must be squeezed as tightly as possible. The more your arms are extended, the more noticeable the result.
Intensity. This exercise must be performed for 4-5 minutes.

History of origin

Today, one of the most famous exercises from the world of CrossFit is the burpee. It was known in the Soviet army long before this trend was popularized. It went by many names, but the most common are “military push-ups” and “military spring”. For a very long time, the exercise has been used for the physical training of soldiers, police officers, firefighters and others. It is included in almost all training programs for professional athletes.

The peculiarity of this exercise lies in its versatility - almost all muscle groups are involved during the training. Thus, the load promotes fat burning in all problem areas. What does the “military spring” exercise develop? The muscles of the shoulder girdle (deltas, trapezius, triceps), abs, buttocks and thighs receive special stress.

Results from exercises with an expander

By regularly performing exercises with an expander for men, you can:

strengthen and develop the muscles of the arms, abdomen, legs, shoulder girdle;
increase the level of endurance and get rid of excess fat (to do this, you should perform the exercises quickly, with minimal breaks between approaches and with a large number of repetitions);
strengthen the cardiovascular system (exercises with an expander are similar in effectiveness to running, which can cause knee problems if you are overweight or old);
increase joint mobility and flexibility. published econet.ru. If you have any questions on this topic, ask them to the experts and readers of our project here .

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What is an expander?

The exercise machine comes in several types , which use a spring, rubber tube or latex tape. The device is designed to create additional resistance during loads, which acts as a successful alternative to dumbbells or a barbell.

The principle of its operation is simple - the projectile creates resistance both during stretching and compression. All the advantages of the device are that with its help you can easily train absolutely all muscle groups. The most popular are spring and rubber expanders.

There is no need to go to an expensive gym and exercise on various exercise machines - an expander can replace them all . Naturally, subject to a properly designed training and nutrition program. You also need to competently perform exercises with it, otherwise the lion's share of efforts will not bring the desired result.

Depending on the type of device, an appropriate training program is selected. After all, pumping certain muscle groups requires special types of exercise equipment. For example, to work out the hands and forearms, an expander is used in the form of a rubber ring, which, due to its high resistance, is quite difficult to compress. Or springs with handles that fit in the palm of your hand and are also difficult to compress. Exercises with a spring expander are good for pumping up your back. But for various types of traction, tape or tubular-tape expanders are used, which have a piece of latex and handles at the edges. You can also use regular tight rubber, folded in several layers.

To effectively work out all muscle groups , it is necessary to create an individual training program, since the risk of muscle fatigue always exists. With clogged muscles, growth slows down or even stops altogether. Accordingly, longer recovery time and lighter loads are required.

In order to avoid injury and discomfort during training, before engaging in any physical exercise, you must begin with a warm-up. Warm muscles respond better to loads and, accordingly, the usefulness of the workout increases. Then, it’s worth working out muscle groups with so-called basic exercises - various rows, presses and swings. The beauty and versatility of exercises with an expander lies in the fact that you can easily work out muscles with it in isolated training , but with basic exercises it is also excellent. There are a number of exercises with an expander at home.

Exercise No. 1. Raising your arms in front of you with a shoulder expander

Goal: development of the pectoral and anterior deltas. Technique: Stand straight, feet shoulder-width apart. We build up the required resistance of the expander, after which we grab both handles and, while inhaling, move them apart to maximum tension. As you exhale, we return to the starting position. We repeat the movement 10-15 times. Note: The best exercise with a chest (shoulder) expander for developing the pectoral muscles. One of the most energy-intensive movements, which is why it should be performed at the beginning of the workout. An alternative is dumbbell flyes or arm flyes in a special machine.

Exercise No. 3. Swings with a shoulder expander

Goal: development of all delta bundles. Technique: we perform the exercise in three variations:

In a standing position without bending over. The work includes the anterior (60%), middle (30%) and rear (10%) deltoids.
In a standing position with a slight inclination. The anterior (30%), middle (45%) and rear (25%) deltoids work.
In a standing position with an inclination almost parallel to the floor. We work the front (10%), middle (30%) and rear (60%) deltoids.

We stretch the expander. As you inhale, raise your shoulders up, but do not raise your elbows above the level of your deltas. As you exhale, we return to the starting position. We repeat the movement 15–20 times. Explanation: the best exercise for developing deltoids. An alternative is dumbbell swings with different levels of incline.

Exercises

Having decided on the level of rigidity of the projectile, and remembering to warm up and warm up first, you can begin training the following muscles:

Biceps

Hold one handle of the projectile on the floor, take the free end in your hand, stretching the springs of the expander, and bend it at the elbows. At the highest point of flexion, pause for the maximum permissible muscle contraction. The series is worked out for each hand. If the length of the simulator allows, you can perform the exercise on both hands simultaneously, holding the expander exactly in the middle.

Triceps

The expander is pressed to the floor with the right leg and placed behind the back. Grab the free handle with your left hand, bent at the elbow. Without disturbing the immobility of the shoulder, straighten your arm to the end. To exercise with your right hand, change your leg to your left. That is, the arms and legs should be opposite each other when performing.

Shoulders

Holding the handle of the exercise machine pressed to the floor, move your arm away from your body. Keep your arm straight, do not bend. Pull it to the side until it is parallel to the floor. Important: the position of the elbows should be higher than the hands! Don't forget about the delay at the peak of the exercise. Alternate hands.

Breast

Place the expander above your head, slightly tensioning the springs. Lowering your arms to the bottom, spread them to the side. Another option: place the expander in front of your chest, and while exhaling, spread your arms to the sides.

Back

In a semi-bent position, step on one handle of the expander, grab the other with the opposite hand, stretching the springs, and straighten your torso.

Legs

One of the options for working out the thigh muscles: one handle is pressed to the floor with your foot, and the foot of the second leg is inserted into the other. By creating tension in the springs, abduct and raise the leg in front of you, the load of the exercise is distributed to the front of the thigh. To pump the back surface, the leg is moved back, for the side surface - to the side.

Press

Attach the expander to the surface of the wall, take a step back, creating a low tension on the springs. Get on your knees, bend your torso, without releasing the handle of the projectile from chest level. Exercises using the apparatus are available to everyone: children, women, men. The risk of injury is minimized, so it is recommended for use by people with poor health. The lightness and compactness of the expander allow it to be used in almost any conditions, without additional accessories and devices, which adds a few more points to the positive characteristics of the projectile.

Exercise No. 4. Standing arm curls with shoulder expander

Goal: working out the biceps and forearms. Technique: insert one leg into the handle of the expander, which secures the exercise machine. We grab the second handle with one hand. As you inhale, bend your arm at the elbow joint. We try to feel the work of the biceps. We linger at the top point, where the forearm touches the biceps, for half a second, after which we return to the starting position. We repeat the movement 12–15 times. Explanation: The best exercise with a shoulder (chest) expander for biceps. The athlete can either hold the leg itself or position it, which allows them to work the biceps from different angles. An alternative is standing curls with a barbell or dumbbells.

Exercise No. 5. Arm extensions standing (sitting) with a shoulder expander

Goal: isolated triceps workout. Technique: stand up straight, grab the handle of the machine with your left hand. We straighten our arm and then bend it at the elbow joint. We take the second handle with our right hand. As you inhale, hold the expander with your right hand, and straighten your left arm until full extension at the elbow joint. As you exhale, we return to the starting position. We perform 12–15 repetitions, after which we change the working hand. Explanation: The best exercise with a shoulder expander for triceps. An alternative is arm extensions with dumbbells or a barbell.

Exercise No. 6. Traction (chin pull) with an expander

Goal: working out the front, middle and rear deltas. Technique: hold the shoulder (chest) expander on the floor with one foot. We grasp the handle with both hands. While inhaling, use the deltas to stretch the handle to the chin. As you exhale, we return to the original position. We repeat the movement 15–20 times. Explanation: Experiment with the position of your leg holding the resistance band. This is the best complex exercise with an expander for developing deltoids. An alternative is chin-up with a barbell or dumbbells.