Find out what set of exercises you can do at home with a regular expander for the development of muscle groups throughout the body. The expander is familiar to many fitness enthusiasts and provides the opportunity to train at home or while traveling. This sports equipment can be used not only by men, but also by girls. This is a versatile shell and chest expander exercises can be used to strengthen virtually all muscles in the body.
The specifics of training with a chest expander
The expander consists of two handles connected by a spring. Today, projectiles are produced that can have a spring made of different materials. By changing the number of springs, you get the opportunity to increase or decrease the load on the muscles.
During the lesson, you need to fix both handles, and by throwing the expander in different ways, you can pump various muscle groups. Below we will also consider the most effective exercises with a chest expander, and now it is worth saying a few words about the rules for choosing a shell.
Although today the expander can be easily ordered from online stores, it is still better to choose the shell in person. Otherwise, you can get an overly hard or, on the contrary, a weak expander. Also, having visited the store, during a visual inspection of the simulator, you can find defects and take another projectile. It is also possible to exchange a marriage with an online purchase, but this will require additional effort and time.
When inspecting the expander visually, you need to make sure that there are no cracks on the handles, and the elastic element has no scuffs or tears. If at least one defect was found, take another copy. You should also purchase a simulator equipped with multiple springs. This will allow you to progress the load and achieve maximum results in the classroom. Men should pay attention to expander with at least four springs, and girls will be quite enough two or three.
If you are completely satisfied with the quality of the expander, you can safely purchase it. It should also be said that you don't have to overpay for established brands. Mid-range companies also produce quite high-quality exercise equipment. However, it is also not worth saving a lot. To keep your activities safe, there are a few safety guidelines you should follow:
- If you attach one handle of the simulator to the wall, then make sure that the connection is secure.
- At the time of purchasing the expander, be sure to check the reliability of the fastening of the springs to the handles.
- Poor quality resistance bands often have poor springs that break frequently.
- Make sure that the handles do not slip out of your hands when performing exercises with a chest expander.
Benefits of training with an expander
Today, resistance bands have become quite a popular exercise machine among girls. If men often used it before, then women began to do it relatively recently. The benefits of working with an expander for men are more or less clear. But the girls should remember something.
Very often, they use an expander in the hope of improving the shape of the breast. First of all, you should understand that breasts are 50 percent fat and breast. It is the fat that gives the beautiful rounded shape of the female breast. With the appointment of the gland, everything should be clear and without explanation.
If you think that you can safely use cakes to enlarge your breasts, then you are greatly mistaken. The female body first of all creates fat reserves in the hips and abdomen. The breast increases in size only during lactation and after the end of the feeding period returns to its original size. But very often after that, striae appear in the chest area, and the skin sags. To avoid this, you should do exercises with a chest expander.
Here are the main effects that you can get from training with an expander:
- Improving blood circulation, which will improve the quality of the skin and even small breasts will become more attractive.
- By slightly enlarging the muscles of the chest, you can slightly lift the mammary glands.
- Posture will improve.
- The skin on the hands will tighten.
Thus, by performing exercises with a chest expander, you can make your appearance more attractive. At the same time, you will not need to spend a lot of time on classes, which in modern life is of decisive importance for many.
Exercises with a chest expander for all muscle groups
We have already noted that with this machine you can strengthen almost all the muscles in the body. Let's take a look at chest expander exercises to help you achieve your goals.
Exercises for the muscles of the shoulder girdle and arms
- Take a standing position and take the expander with both hands, stretching them out in front of you. Spreading your arms to the sides, put one leg forward, squatting on it. The arms and the other leg should not bend at the same time. Do 10 reps.
- Stand on one handle with your foot, and hold the other in your hand. Start doing biceps curls. In this case, only the biceps should work, which is the targeting muscle in this exercise. Do 10 reps for each hand.
- Hold the expander with both hands. Pull one of them in front of you, and press the other to the chest. Without changing the starting position, begin to unbend the arm bent at the elbow joint and then return to the starting position. Do 10 repetitions for each hand. This movement works great for the triceps.
Exercises for the abdominal muscles
By performing the following exercises with a chest expander, you can effectively pump the abdominal muscles by increasing the load on them. This will allow you to achieve your goals faster.
- One handle of the projectile should be fixed to the wall, and then you should take a supine position. Holding the second handle of the simulator behind your head with your hands, begin to lift the body to the knee joints.
- The starting position is similar to the previous movement, but the second expander handle is attached to the legs. Start lifting your legs and keep your abdominal muscles tense as you do the set. Do ten repetitions.
- Take a standing position with your feet at the level of your shoulder joints. One handle of the simulator is located under the foot, and the other is held by the hand of the same name. Begin to tilt the body to the side opposite to the expander. The movement is designed to develop the lateral abdominal muscles.
Exercises for the muscles of the legs
- Sit on a chair and secure one expander handle to the opposite wall. The second handle should be located under the foot. Begin to lift your leg up to parallel with the ground without lifting your hip from the seat of the chair. Do ten repetitions for each leg.
- One handle of the exercise machine is fixed to the wall. The second is in your hand, and you should stand on one leg. Start doing squats.
Exercises with a chest expander for girls
- Lie on your back with the expander tape under you. While holding the handles of the simulator, perform alternating movements with your hands, as with a dumbbell press.
- Sit down, stepping on the tape with your feet and hold the simulator in your hands. Start slowly to get up, and then return to the starting position. Do ten repetitions.
- In a standing position, step with your feet in the middle of the tape and begin to raise both hands at the same time. Hold the handles of the simulator with your palms up.
- Place one foot forward, keeping the projectile parallel to the ground. Start spreading your arms to the sides.
Tips for Exercise with a Chest Expander
You should precede each lesson with a high-quality warm-up. Only after the muscles are warmed up, you can proceed to the main part of the training. To get maximum results, all exercises should be done at a slow pace. This applies to both girls and men.
Only smooth movements can bring positive results, as well as eliminate the risk of injury. After completing the set, you need to rest a little and relax your muscles. Beginners should not immediately try to do 10 repetitions in each set. The maximum number of repetitions depends on your fitness.
Learn more about training with a chest expander in this video:
