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Expander in strength training: exercises for the study of the different zones
- The use of the projectile
- How to choose a harness for fitness workouts
- Training with a harness for hands
- Physical activity for breast
- Training the back muscles and the press
- Exercises for thighs and buttocks
Rubber expander or sport harness is a unique shell for fitness workouts that will help to bring the body in shape. Despite the limited number of exercises that can be done, the wiring has many advantages. It is a safe equipment that can do even a beginner. The wiring can act not only as a separate load, but as a complication to basic movements to overcome resistance. For this reason, rubber expander holds a special place in the adaptations to strength training in helping to work through difficult areas of the body, including the abs and hips.
The use of the projectile
Sports harness, compact shell, which you can take with you wherever you go. This means that exercises can be done outdoors in the fresh air, further improving the oxygen exchange in the body. At home chest expander is also convenient to use: it takes up minimal space in a Cabinet or any drawer, requires no maintenance and little space for fitness training.
Harness — useful tools, which helps:
- to strengthen your abs, legs, back, shoulders, buttocks;
- to develop the elasticity of the ligaments and tendons;
- to study the topography of the target areas;
- to enhance the growth of muscle fibers;
- to normalize blood circulation and lymph flow in soft tissues.
One of the main advantages of the fitness of the harness that the shell has many variations in length, width, density. The shorter and harder the projectile, the more resistance you need to work out the desired area of the body, so the intensity of the training increases and the result becomes more noticeable.
The rubber expander athlete can use to work small muscles, which difficult to develop with basic exercises. Classes with harness is also an ideal option for closing a session when the muscle tissue and large areas of the muscles that are already warmed enough.
How to choose a harness for fitness workouts
To classes of tangible benefit, it is necessary to choose the right expander. No need to purchase the harness with high density for the first workout, when the body is not yet ready for such power loads and can not cope with the resistance of the projectile. Start training with resistance bands, low density, gradually increasing the load and increasing the intensity of training.
To find the optimal width of the harness, first of all, decide for what purposes you need a trainer. If the main task is to work the press, you should choose a wide projectile. For pumping of the arms or legs will fit a long narrow ribbon.
Sports harness according to the configuration can have handles, and can be produced without them. The choice of a particular model are due to task training. For the study of press and chest is better to choose a fitness harness without handles, and for legs, arms and back — it is better to buy a shell with handles for more comfortable stretching. Experts recommend to have in the Arsenal of several options for rubber bands for alternating loads and add variety to the exercise program.
Training with a harness for hands
Often the rubber expander is used for pumping quality hands. Any exercise with a rubber band evenly loads the triceps and biceps, developing them gradually without overexertion.
Physical activity for breast
The complex effective fitness workouts for the chest area includes push-UPS with the harness. Due to the increased load, the lifting body is carried out with a lot of stress, so muscles are worked out effectively.
It’s enough to take the ends of the sport of harness in his hands, while in the rest position, and a rubber band to place on the back. The rise of the case should make the effort to stretch his arms as high as possible. In addition to chest muscles, pushups also involve the trapezium and the Delta.
Training the back muscles and the press
The wiring is also effective in the struggle for attractive abs and a strong back. Resistance, which is required to overcome the maximum load of the target muscle, allowing you to get the desired result in 2-3 weeks after the start of classes.
Exercises for thighs and buttocks
By using a harness can accurately work out your calf and gluteal area.
Band for fitness training — convenient and compact equipment that can exercise in the gym or at home and outdoor space. Small but effective simulator will significantly strengthen the abdominal muscles, legs, body, and also improve the endurance of the whole body.
Uses photographs Shutterstock