Learn how to train with a variety of home resistance bands to maximize muscle growth in the shortest amount of time. Today all over the world and in our country in particular, sports are becoming more and more popular. Many people visit gyms to improve their figure. At the same time, not everyone can go to a fitness club, and for some people, doctors do not recommend exercising with dumbbells and weights. However, this does not mean at all that you will not be able to work on your body. Today we will tell you what exercises with an expander for men can be used for these purposes.
Rules for working with an expander for men
The main advantage of this sports equipment is its compact size. You can train with him at home, and if you have a trip, then the expander can be easily taken with you on the road. Today, resistance bands consisting of a rubber shock absorber and two handles are very popular. There are also spring projectiles, reminiscent of those that were quite popular in Soviet times.
Resistance bands provide the ability to regulate the amount of stress on the muscles and as a result you can progress. As with barbell or dumbbell work, you need to progress the load. This can be achieved by increasing the number of reps and sets. Beginners should choose such an effort of the projectile at which it is possible to perform from 10 to 15 repetitions.
Also, for beginners, it will be quite enough to progress the load precisely due to the increase in the number of sets. At some point, this will not be enough, and then you can add an additional rubber shock absorber or spring to the projectile, while reducing the number of repetitions and sets.
Here are the basic principles of effective exercise with an expander for men:
- Always start your training with a warm-up.
- It is necessary to progress the load gradually.
- All exercises should be performed in full accordance with the technique and you should not chase the number of repetitions.
- Take a break of one to two minutes to rest between sets.
- The initial load should be chosen depending on the level of your physical fitness.
Let's take a quick look at the issue of choosing an expander. There are a large number of different models of this sports equipment on the market today. Let's start with tape projectiles, the load of which depends on the color of the shock absorber. For beginners, a yellow expander is suitable. This projectile has the least resistance. The following levels, in ascending order of load, represent the following colors: green, red, blue. Thus, blue is intended for physically well-developed athletes.
If we talk about spring expanders, then the amount of load is determined by the number of springs, as well as their length and thickness. Note that this particular type of expander is considered the most reliable.
A set of exercises with an expander for all muscle groups
- For the muscles of the shoulder girdle. Take a standing position and bend one leg slightly, pointing it slightly forward. Hands with an expander should be straightened and spread apart, palms facing up. The springs of the projectile should be located between the chin and chest. Begin to spread your arms as wide as possible, bending the knee joint even more and slightly tilting the body forward. In the next set, change your working leg. The number of repetitions in one set is 10.
- For biceps. In a standing position, you need to fix the expander handle with one foot. Holding the second handle of the projectile with the same hand, begin to bend your arm in the direction of the shoulder joint. It is important to perform the movement with only biceps effort. Start with 10 reps in one set.
- For chest muscles. Take a lying position on the bench, holding the shell in your hands. In this case, the expander should be under the bench, and the hands are located in the chest area, the elbow joints are apart. Begin to straighten your arms up, holding the movement at the extreme upper point of the trajectory for a couple of seconds. In one set, do 8 to 10 reps.
- For the muscles of the legs. Get into a supine position. One handle of the projectile is in the hand near the pelvis, and the second is fixed on the leg bent at the knee joint. Begin to straighten your leg, fixing it in the extreme position of the trajectory. This exercise with an expander for men should be done at a slow pace. In each set, you need to perform from 8 to 10 repetitions.
With regular exercise with an expander, you can significantly strengthen all muscle groups, as well as get rid of body fat. In addition, training with an expander increases joint mobility, which can be useful in everyday life.
How to train at home using an expander, see this video from Yuri Spasokukotsky:
