Exercises with an expander for beginners - strength training for all muscle groups

Determine the purpose of the training[edit | edit code]

Before starting regular training, first of all, determine your training goal. Depending on the goal, a set of exercises, load level and effective number of repetitions are selected.

If your goal is to lose weight, strengthen muscles

, improve posture and flexibility, then a set of exercises is selected for all muscle groups with an emphasis on problem areas - the abs, chest, legs, back, arms or shoulders. Be sure to start your exercises with a warm-up for 7-10 minutes, including aerobic and cardio exercises. The duration of the main workout is 15 – 30 minutes. Build your workout so that you train the largest muscles first - your legs and back. Perform the exercises at a fast pace, while trying to pause for a second at the moment of maximum muscle contraction. The optimal number of repetitions of each exercise is 15-20 times with intervals between sets of 30 seconds. Finish your workout with stretching and breathing exercises.

If your goal is to build strength and muscle mass

, then the training is based on the same principles as in exercises with free weights. Begin your workout with a warm-up for 10-15 minutes, including aerobic, cardio, light-impact exercises and stretching. The duration of the main workout is 20 - 30 minutes. Build your workout so that first of all you train the largest muscles - the legs and back. Perform the exercises at a slow pace, tensing your muscles well. Having achieved maximum muscle contraction, pause for a second, then smoothly return to the starting position. The required number of repetitions of each exercise to build muscle mass is 6-15 with intervals between sets of 60-90 seconds. If you do less than 6 repetitions, you develop strength, and if you do more than 15, then you develop muscle endurance. Finish your workout with stretching and breathing exercises.

To achieve the desired results, be sure to increase the number of repetitions or load level by at least a little each week. Adding a yellow tube to the operating resistance is ideal for these purposes.

Cardio training with an expander

Anyone who thinks about resistance band exercises probably thinks about strength training and muscular figures. But did you know that this is not true? And exercises with an expander can be good for endurance training?

Aerobic or cardio training has a direct connection and impact on the human cardiovascular system. This activity affects the heart and blood vessels through increased stress. And the heart, as you know, is a muscle. And like all other muscles, it must be periodically trained or subject to increased stress.

Blood vessels also have muscles. They are not visible from the outside because they are located in the walls of arteries and veins. These muscles can dilate and constrict blood vessels. And thereby regulate blood flow. Therefore, all athletes and lovers of a healthy lifestyle are recommended to include endurance training in their physical activity. The benefits of physical exercise for the heart in this case are obvious.

But if you think that the purpose of such exercises is only to train the muscles of the blood vessels and heart, then that’s not all. Also, aerobic training improves the supply of oxygen and nutrients to all cells of the body, which easily brings the body into an optimal state.

Cardio exercises with a resistance band work a little differently than strength training.

The important thing here is to perform exercises with less resistance but with more repetitions. This block of your training should take at least 30 minutes to be effective.

After about this time, the body reorganizes energy metabolism: anaerobic (with little or no oxygen) energy production turns into aerobic. And this has a positive effect on the health of the entire body.

You have to keep in mind that people today do not lead the same lifestyle as they were evolutionarily adapted to. If earlier people moved more for the sake of obtaining food and a safe existence, now most people lead a sedentary lifestyle. As a result, the body easily gets used to various types of physical activity.

You should also pay attention to the correct execution of individual exercises. Pay attention not to completing the exercise quickly, but to perform the movements at a reasonable pace without overloading the body. Cardio training with a resistance band may cause you to sweat even more and breathe more quickly than with strength training. In this case, if you have relevant diseases, you should consult a doctor before starting classes.

There are many instructions from trainers on the Internet on how to perform the exercises. But if you are a beginner, choose the most comfortable and simple exercises at the beginning. You can increase the difficulty later.

How to choose the working resistance of an expander[edit | edit code]

The correct choice of working resistance is the key to training effectiveness. Just like training with free weights, different resistance band exercises require different levels of resistance.

Selecting the working resistance is the main goal of the first workout.

Exercises with expanders have their own characteristic feature - the load on the muscles increases as the elastic elements stretch. Therefore, to get the maximum effect from the exercises, it is important to correctly adjust the initial tension of the elastic tubes. Light tension on the tubes without sagging is considered correct.

Also, do not increase the resistance by strongly stretching the tubes in the original position!!! Instead, change the tube to one with higher resistance.

Is it possible to lose weight with an expander?[edit | edit code]

The expander is an excellent exercise machine for getting rid of extra pounds, since it is moderate loads that allow you to speed up the metabolic process, and this is what helps burn fat. The best option for losing weight is a rubber expander, which can strengthen the necessary muscles in a short time. It is only important to choose the right load level in order to work out those parts that even dumbbells and weight machines cannot handle.

There is a certain set of exercises with an expander that is perfect for those who want to acquire a beautiful and slender figure. After a five-minute warm-up, you need to perform the following series of actions approximately 10 times in one approach:

step on the center of the expander to fix it on the floor, place the edges on your shoulders and start doing squats;
raise your arms up and stretch the expander with all your strength;
maintaining the starting position, raise your arms straight in front of you;
bend your arms and place them behind your head, then use your forearms to stretch the expander on your raised arms;
Having assumed a lying position, grab your feet with an expander, holding its ends with your hands. Then lift your legs off the floor and raise your upper body.

Subtleties and nuances

It will be a revelation for many, but the main goal of training with an expander is to work out the ligamentous apparatus and strengthen the overall muscle corset. However, there are some implementation features:

At first, while the ligamentous apparatus is not sufficiently prepared, the time of static loads should be reduced.
The sensations from pumping with an expander differ from the classic one; instead of filling, there is a burning sensation in the muscles.
When working with a light resistance band, you can pull ligaments, which is similar to overtraining when working with iron.
Despite the natural range of motion, you must strictly adhere to the recommendations in the technique.
When trying to work specific muscle groups, it is better to purchase a separate expander (due to the design features, it will be easier to imitate the desired movement).
Despite the ease of execution, the muscles should be given the same rest as when working with iron. From 30 seconds between approaches, and from 2 days between training sessions for a specific group.

Butterfly exercise[edit | edit code]

“Butterfly”
The “butterfly” simulator is the simplest and most accessible, especially for home use. It trains almost all muscle groups, namely the back, hips, shoulders and arms. Exercises with the “butterfly” are performed standing, sitting and lying down, depending on what results you want to achieve.

on a chair (for the inner thigh muscles). Sit straight on the pedestal, holding the expander between your knees so that its head hangs below. Place both palms on his arms and squeeze with your thighs. Repeat 50 times in several approaches.
standing (for shoulders and chest). Lift the expander up and begin squeezing it using the shoulder muscles.
lying down (for the abs). Lie on the floor, bend your knees, placing the “butterfly” between them so that one handle is in the middle and the other is directly in front of your face. Then, lifting your legs off the floor, begin to squeeze the expander, tensing your abdominal muscles.

Universal expander

Made from modern materials in a figure eight or ring shape, it is compact in size combined with excellent technical characteristics that allow you to train your upper and lower body.

Exercises for the pectoral muscles[edit | edit code]

Exercises for the pectoral muscles also help the arms, back and shoulders. There are several options, so let's look at the main ones.

Hands forward

. Taking a standing position, stretch one leg forward and the other back, turning it 45 degrees. Stretch the expander behind your back and take its handles in your hands. Then, as you exhale, slowly extend your arms forward without raising your shoulders. Repeat 10 times.

Tilts

. Standing straight, place your feet shoulder-width apart, raise your arms above your head with the expander folded in half. With your feet fixed, make shallow bends to the left and right.

Bringing hands together

. To do this exercise, you need to attach the expander to the wall at chest level, stand with your back to it and grab the exercise machine by both handles. Extend your arms to the sides and slowly move away from the wall, taking one step forward to support yourself.

Arm press

. Attach the expander to the wall below, stand with your back and grasp the handles of the exercise machine. Then, bending your elbows, begin to raise them to chest level, taking one step forward to support yourself. This exercise can be done with one hand.

What muscles does the expander work?

You can perform a huge number of different exercises with a rubber expander. And which muscles will be pumped will depend on the specific exercise. In general, the chest expander is designed more for working out the upper part of the human body.

First of all, these are, of course, the pectoral muscles. That's why this simulator is called a chest simulator.

Various resistance band exercises simulate weight-based movements. Such as pulling or pushing movements that are generally characteristic of strength training. Thus, training with a rubber expander is primarily aimed at the pectoral muscles - the clavicular, sternocostal and abdominal parts. The secondary focus for training is the deltoid, biceps and triceps.

Buy expanders for fitness classes in the online store at an inexpensive price

Abdominal exercises[edit | edit code]

Abdominal exercises Attach the expander to the wall, take a step back and kneel so that the distance to the wall is approximately one meter, and the angle of the bent knees is 90 degrees. Bend at the waist, then pull your arms toward the floor so that the angle at your elbows becomes straight. Hold the position for a few seconds.
Attach the expander to the wall, stand with your back to it and grab the exercise machine with an overhand grip. Sit on your knees and pull the expander down until your elbows come close to your knees. At the lowest point, tighten your abs as much as possible and hold the position for a while.
Attach the exercise machine to the wall at chest level, stand sideways to the wall and grasp the handle of the expander. Then turn your back to the wall and move away from it, then return to the starting position.
Attach the expander to the wall below. Stand sideways and grab the handle of the machine. Then, moving away from the wall, make a chopping movement with your hand from top to bottom, while turning your body. Repeat the exercise on the other side.

Back exercises[edit | edit code]

Fix the expander to the wall, stand facing out and grab the handles. Move away from the wall, then lower your hands with the machine to your hips.

Attach the expander to the wall. Grasp its handles and, squatting on one knee, begin to pull the handles towards you until the angle at the elbows becomes straight.

Secure the expander to the wall, get down on one knee, grab the machine with an underhand grip and begin to pull the handles towards your chest, pointing your elbows down at your sides. At the bottom point, pause and try to bring your shoulder blades together.

Attach the expander to the wall below. Lie on your back and grab the handles with an overhand grip. Bend your knees and begin to pull the machine pipes above your head until your arms are straight above it.

Attach the expander to the wall in the upper position. Sit on the floor facing the wall and grasp the handles. Then slowly tilt your torso back and pull the expander towards you until your shoulder blades touch the floor.

Fix the machine to the wall in the down position. Stand facing the wall, grab the handles and bend over in an S shape. Move away from your back, straightening your back with a slight tilt back. Having paused at the top point, return to the starting position.

Leg exercises[edit | edit code]

Leg exercises

Stand facing a chair, lean on it with one hand, and take an expander with the other, hooking your foot on the opposite handle. Stretch the springs and lift your right leg with all your might. Repeat the exercise for several minutes, then change legs.
Take the expander in your hands, and sitting on the floor, place it behind the feet of your straightened legs. Bend your elbows and pull the exercise machine toward your chest, then return to the starting position. It is important to keep your legs straight and not bend.
Lying on your back, bend your knees and lift them up, put the expander on your feet and, pulling the elastic band, slowly stretch your legs. Then return to the original position.
Take a standing position, take the expander with your right hand by one handle, and fix the other with your right foot. Pull the springs of the machine, straining your muscles, then return to the starting position. Repeat the exercise with your left arm and leg.

Bottom line

Today, expanders are finding a second life. The equipment, familiar to every Soviet schoolchild and athlete traveler, allows you to perfectly work out your muscles, reduce catabolism during vacations at sea, develop excellent ligamentous strength, recover from injuries and operations, and most importantly, training with an expander is a cheap way to get an athletic body in just 3-5 months of classes.

For those who do not fully understand the technique of performing exercises with a tubular expander, we recommend watching a video with Dmitry Yashankin, Russian bodybuilding champion, qualified instructor, son of powerlifter Alexander Yashankin. In the video, he describes in detail all the features of performing the exercises, gives recommendations regarding the training plan in case you have only 1 expander of fixed rigidity.

Other exercises with an expander[edit | edit code]

Other exercises with an expander

Biceps training. Stand straight, legs slightly apart. Take the handle of the expander with your left hand and stretch it along the body. then take the second handle at neck level. Move your right arm up, then to the side and straighten completely. Perform 6 times with each hand. It is important to monitor the load and execution technique.
Stand straight, feet shoulder-width apart, spread your arms with an expander behind your back to the sides so that your elbows are at waist level and your forearms are parallel to the floor. Then lean forward slightly so that the springs of the machine are pressed against your back. Turn your hands palms down. It is better to start this exercise with 10 repetitions.
Attach a ring made of expander to your ankles, and place your hands on your waist. Then move your leg back as far as possible. Repeat with the other leg.
Having assumed the position as in the previous exercise, begin to raise one leg forward to the maximum stop. Repeat with the other leg.
Lying on the floor, fix the middle of the expander on your feet and grab the handles with your hands. Bend your arms at the elbows and pull them towards your head. Then try to straighten your legs at an angle of 45 degrees to the floor, and then return to the starting position.
Place your feet through the expander ring and lie on the floor. Try to spread your legs in different directions as much as possible, overcoming the general resistance. It is best to perform this exercise with your hands behind your head.

Take a standing position with the expander in your arms extended forward. Sit down on your toes, simultaneously spreading your arms to the sides (exhale), stand up (inhale).

Take a standing position with the expander in your arms extended upward. Standing on your toes, simultaneously spread your arms to the sides (inhale), return to the starting position (exhale).

Squat deeply on your entire foot, expander between your knees, one arm down, the other extended forward. Move the expander upward while walking in a deep squat. Repeat, changing hands. Breathing is voluntary.

Take a standing position with an expander in your hands (palms facing each other), lean forward and stand with one foot in the middle of the expander. Bend your arms, pulling your hands to your chest, overcoming the resistance of the expander. Breathing is voluntary.

Take a position lying on your back and holding one end of the expander in a bent arm at the shoulder, secure the other end to the foot. Extend your leg. Change arm and leg. Breathing is voluntary.

Take a lying position on your back, secure the ends of the expander to your feet, hands behind your head. Spread your legs to the sides. Breathing is voluntary.

Take a standing position, press one end of the expander with your foot to the floor, and hold the other in your lowered hand, palm forward. Bend your arm (inhale), straighten it (exhale). Repeat with your palm facing backwards. Change arm and leg.

Take a standing position, put one end of the expander on your leg, take the other in your hand and raise your leg, bending your arm towards your shoulder (palm facing you). Holding your hand at your shoulder, straighten your leg (inhale), bend it (exhale). Repeat with your palm facing away from you. Change arm and leg.

Take a standing position, legs wider than shoulders, tubular expander in front of your chest with outstretched arms. Bring your straightened arms together (exhale), spread them (inhale).

Take a standing position, legs wider than shoulders, tubular expander placed vertically in front of the chest with outstretched arms. Spread your arms to the sides (inhale), bring them together (exhale).

Take a sitting position on the floor, one hand in support, the other on a tubular expander on top. Squeeze the expander with your hand bent at the elbow. Breathing is voluntary. Change hand.

Oblique abdominal muscles

A wasp waist with an expander is real. It is enough to do exercises for the oblique abdominal muscles every day. The exercise is performed from the starting position of the legs shoulder-width apart, the left foot fixes the middle of the expander, and the 2 handles are taken together with one hand. Then you need to lean to the left side as far down as possible, and then lean to the right as far as possible, making a semicircular movement along the axis with your body; you need to stay in this position for 10-15 or 30 seconds. It all depends on individual preparation.

These exercises will help increase the load on the already familiar elements of physical activity. They will help you work out the main muscle groups and save time. After all, not everyone can afford to spend an hour and a half traveling to the gym and back, and then another 2 hours studying there. The main thing is to correctly compile a complex of muscles worked during a workout. Loading and resting alternately.