Find out what exercises you can do at home to shape a great female figure with just 15 minutes of time, 3 times a week. Surely some of you remember the resistance bands that were quite popular during the Soviet era. Then this sports equipment was a set of several springs attached to two handles. The springs could be removed and thus change the load.
Today, such resistance bands are no longer produced, and athletes use rubber shells. It should be recognized that previously the expander was most often used incorrectly. Many people wanted to gain weight with it. But it is intended primarily for drawing muscles, and for gaining mass, you need to use dumbbells and barbells. The main advantage of the expander is its compactness.
Safety precautions when working with an expander
As with any other sports equipment, training with an expander assumes the implementation of basic safety rules. When starting a workout, you should check the equipment for tears and cuts. If at least one defect was found on the rubber shock absorber, then it can no longer be used.
It is important to make sure that the shock absorber is firmly attached to the handles and will not come off during training. If you are performing movements during which you need to press the shock absorber with your foot, then always place it in the center of the foot. Also, do not work with this sports equipment without shoes. For your workouts to be as effective as possible, you should have several sports equipment designed to work on the muscles of the legs and arms. It is also worth having resistance bands with varying degrees of resistance.
Rules for doing exercises with an expander for women
Each movement should be repeated 15 times, and swings, due to the significantly lower energy intensity, 25 times. Novice athletes should start with one set of each exercise and carefully monitor the degree of fatigue. If, before starting the next session, you do not feel muscle pain. That number of sets can be increased by one.
Don't forget to warm up. The expander is a sports equipment and is capable of heavily loading muscles. After completing the main lesson, it is also necessary to stretch, which in this case will become a hitch. Remember that the body does not perceive well the abrupt transition from high activity to a state of rest and vice versa. The rubber shock absorber must always be taut when performing movements. If the rubber sags, then you are not loading the muscles, but simply wasting time. It is possible that you need a tougher sports equipment.
A set of exercises with an expander for women
Exercises for training legs
- Exercise 1 - Squats: the legs are at the level of the shoulder joints, and the hands are at the shoulders. To make it easier to work, the shock absorber should be placed behind your hands. Inhaling, begin to lower yourself until your thigh is parallel to the ground. As you exhale, begin to stand up. This is a fairly simple movement, but due to a certain position of the arms, the load on the muscles of the legs increases significantly. Novice athletes can place their hands on the waist.
- Exercise 2 - Lunge: one leg is one step ahead of the other. The shock absorber is located under the leg extended forward, and the arms with the expander are located near the shoulder joints. Begin to bend your knee joints. It is very important that the knee joint of the supporting leg always remains in line with the foot and the thigh is parallel to the ground.
Exercises for training back muscles
- Exercise 1 - Seated Pulling to the Belt: Sit on the mat and, holding the shock absorber in your hands, wrap it around your feet. The elbow and knee joints should be bent slightly and the palms should be facing inward. Bend your elbows, pulling your arms towards you. It is important to make sure that the back is straight and there is a natural arch in the lower back.
- Exercise 2 - Deadlift, standing: secure the expander to the gymnastic wall or table (if you train at home) at the level of the elbow joints. Move away from the wall (table) at such a distance that the shock absorber is slightly stretched. Exhaling, pull the handles of the projectile towards you, while spreading the elbow joints and bringing the shoulder blades together. Return to the starting position while inhaling.
Exercise for training chest muscles
- Exercise 1 - Hand press forward: take the expander by the middle, bending your arm behind your back. Both handles of the projectile must be in the second hand, which is in the shoulder area. Begin to straighten your arm forward in a straight line. The extreme point of the trajectory is at the midpoint of the chest.
- Exercise 2 - Triceps curl: the starting position is the same as the previous movement. The only difference is the position of the second hand holding both handles of the projectile - it is located behind the head. Begin to extend the elbow joint using only the triceps.
How to train with an expander yourself, see this video:
