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Fitness workout with expander: use and exercises
- Use fitness workouts with an expander
- The nuances of expander gym
- A set of exercises for men
The expander is available and effective sports apparatus which can be used to tone the muscles of the upper body, including abs. Work with a large and very popular among men as a handsome male figure suggests a broad back, chest and shoulders, and exercise with this exercise equipment contribute to the formation of such a silhouette. In addition, using different types of resistance bands, you can work out and the muscles of the lower torso.
Use fitness workouts with an expander
Fitness classes, in which the main used exercise equipment is a spring or rubber expander, can have such positive effects on the body:
- strengthen major muscle groups;
- trains the heart muscle and the entire vascular system;
- develops the breathing apparatus;
- decreases volume of subcutaneous fat;
- increases the functionality of the joints and elasticity of ligaments;
- develops endurance and strength;
- improves General fitness.
Working with the expander, it is necessary to observe the following principles of fitness training:
- warm-up load is a very important part of the training, which can not be neglected even if further work will be carried out with such a simple shell as the expander. Warm-up is needed in order to smoothly enter the body in the training process and thus reduce the risk of injury and increase the effectiveness of fitness;
- load shall correspond to the initial level of physical training;
- to move to a more rigid shell is necessary once the previous expander will not cause the necessary tension in the muscles;
- equipment of performance of exercises should not be violated, regardless of the number of repetitions. In other words, it is better to perform fewer repetitions, but correctly than a large number of repetitions in the wrong technique. The benefits of these fitness classes is minimal and the risk of injury — maximum;
- between sets you should rest for 1-2 minutes.
The nuances of expander gym
The design of the expander for fitness can look like the following:
- rubber ring, exclusively at the elaboration of muscles of the hands, strengthening the wrists and the force of the grip;
- carpal expander spring;
- the expander is a”butterfly”;
- fitness elastic band or rubber band without arms, which if necessary can be linked;
- spring or tubular rubber expander with handles.
The spring stiffness of the shells varies the number, length and thickness of the springs, and the resistance force of the rubber tape or expander depends on its color:
- yellow is the weakest and most suitable for beginners in fitness training;
- green expander more elastic and suitable for people with medium level of training of the muscles;
- expander red color is designed for advanced fitness enthusiasts;
- shell blue colors most often used by professional athletes.
Spring expanders are considered to be more durable, because over time with heavy use rubber projectiles can stretch or peretiraetsya.
A set of exercises for men
Men who wish to strengthen the muscles of the upper torso, unable to regularly perform the following exercises, alternating elements:
To use the expander to tone the muscles of the lower limbs and work the muscles of the press, men should add in fitness training the following motion:
Uses photographs Shutterstock