Musicians, rock climbers, weightlifters - each of them has to work hard to achieve results. Moreover, some of the training is carried out using the same sports equipment.
Exercises with a wrist expander strengthen the hands and forearms, increase the tenacity and dexterity of the fingers. It is only important to choose the right tool and not forget about the simple rules of its use.
Species and types
Few people have not heard of training with a wrist expander. But among people far from sports, the name of this projectile is often firmly associated with a rubber “donut”. However, sports also tend to move along the path of progress.
When you walk into a specialized store, it’s easy to get confused when you see the assortment of hand exercisers, including:
- with a compression spring;
- with stretchable spring;
- with parallel compression;
- rubber rings or balls;
- gyroscopes.
The latter, by the way, is not an expander at all - advertisers, not athletes, included it in this category of sports equipment. This simulator involves holding or untwisting for a long time, so it does not increase strength.
What kind of simulator is there?
Look at the photo of the wrist expander and see that in most cases it is a small ring made of cast rubber. This is the simplest, most affordable and durable mini-exercise machine, which has only one drawback - the inability to reduce or increase the load.
In addition to the rubber expander, there are other types of exercise equipment: spring, adjustable, as well as modern devices in the form of balls, springs and eggs.
The standard spring mechanism consists of two grooved handles connected by a tight metal or plastic spring.
Thanks to the design of the device, it provides for regulation of pressure force, which allows you to practice several types of different exercises on one simulator.
The adjustable wrist expander is based on a similar spring mechanism, complemented by several load levels, which provides greater versatility, reliability and safe training.
Classics of the genre
“Bagels” and “eggs,” as they are sometimes called, are simple, cheap, and easy-to-use hand and forearm exercises. The small weight and dimensions do not interfere with keeping the equipment with you, exercising in your free time, or using it as an antidepressant, while simultaneously improving your grip strength.
The main thing when choosing a ring or ball is to choose the right stiffness. A rubber expander that is too soft will only help improve blood circulation, while a hard one will discourage you from training or, much worse, lead to injury.
The best option is to purchase 2 at once: a warm-up and a training one. In the first, 10-15 compressions are considered normal, in the second - up to 5.
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Chest (shoulder) expanders
This option is designed to keep the pectoral muscles toned and also promotes their development. Like the previous option, it does not require special knowledge to use; it is enough to perform one exercise over a long period and a person will feel the difference. In addition, thanks to such an expander, the user will be able to create his own training algorithm that will be more effective for him. Resistance adjustment is carried out using latex harnesses or metal springs. So, to reduce the load, it is enough to remove one element and vice versa. This allows you to customize the simulator individually for each person.
Rating of chest expanders
BRADEX "Muscles of Steel" (SF 0073)
A multifunctional device that develops and strengthens most of the muscles of the body. The design is made with high quality, which makes it convenient to perform various exercises. The handles are comfortable to use, do not slip and provide the user with maximum comfort during various workouts. The springs are removable, this makes it possible to adjust the load. The fastening is reliable, so you can use this device without fear.
The average cost is 700 rubles.
BRADEX "Muscles of Steel" (SF 0073)
Advantages:
- Springs are made of stainless steel;
- Ergonomic handles;
- Good load;
- Optimal dimensions.
Flaws:
- Not found.
Indigo IR97706
An excellent option for those who want to develop their muscles quickly and efficiently. The device creates optimal resistance for each person. Instead of steel springs, the design uses rubber bands, which are not inferior in performance to their analogues. For a secure hold, the manufacturer has equipped the expander with plastic handles, which provide complete comfort during training.
Sold at a price of 490 rubles.
Indigo IR97706
Advantages:
- Low price;
- High-quality execution;
- Light weight (370 g);
- Reliability;
- Durability.
Flaws:
- Not found.
Lite Weights RJ0302 B 63 cm
A high-quality product that is not inferior to Soviet analogues, and maybe even superior to them. The manufacturer has made comfortable handles that will not slip under high loads and will remain safe. Stretches without problems. Maximum load – 30 kg. If this is a lot, then you can remove a couple of springs, then the training will bring maximum benefit. The weight of the device is 755 grams.
The average cost is 600 rubles.
Lite Weights RJ0302 B 63 cm
Advantages:
- Reliability;
- Durability;
- Low price;
- Adjustable load.
Flaws:
- Weight.
START UP NT36011
An excellent chest expander that is suitable for developing the main muscle groups for beginners and professionals. The maximum load is 10 kg (per spring). The device is made in accordance with technical requirements and is completely safe to use. The fastenings are reliable and will not break due to excessive loads.
The average cost is 600 rubles.
START UP NT36011
Advantages:
- Acceptable price;
- Suitable for professionals;
- Effective use;
- Durability.
Flaws:
- Not found.
TORRES PL5006
One of the best chest expanders that helps strengthen and develop various muscles. The design is easy to use and makes it possible to add variety to your workouts. For convenience, there is a load adjustment, the maximum value is 20 kg. The diameter of the metal springs is 1.3 cm, while the length is 35 cm. The handles are made of high-quality material that does not slip.
Sold at a price of 550 rubles.
TORRES PL5006
Advantages:
- High strength;
- High-quality execution;
- Low price;
- Easy adjustment;
- Efficiency.
Flaws:
- Not found.
Strongman scissors
A common version of a wrist expander with a compressing spring. Among the advantages are assortment, easy accessibility and low price.
List of disadvantages:
- inability to adjust the force, which requires the purchase of several exercise machines of different rigidity;
- inconvenient to use, because the projectile requires preliminary placement in the palm of your hand;
- non-adjustable stroke also reduces the effectiveness of training due to improper distribution of the load on the fingers.
The last point is avoided if you pay attention to the two-finger versions of the simulator.
Top 3 manufacturers of wrist expanders
- GD is a patented, adjustable Grip Pro and Grip Ultra spring expander design made from durable gun-grade plastic. Comfortable anatomical plastic handles help you concentrate on your muscles and do not rub calluses. Cost from 1390-1690 rubles.
- Ironmind – manufacturer of resistance bands Captains of Crush has introduced a new line of wrist expanders Zenith Gripper. Hard resistance bands are designed for long life and effective training. Approximate cost 1400 rubles.
- Atomgripz - a British manufacturer produces hand expanders made of polished stainless steel called Steel Mirror Finish, which have no analogues. The cost of the brand varies around 2400-2600 rubles.
When price and quality are comparable
An expander with a stretching spring, the decent price of which hides similar service life and efficiency. Models with adjustable stiffness and stroke of the bars are common, so you won’t have to change the exercise equipment often. Simply change the position of a few springs, or change their number, and voila: the characteristics of the device have changed.
And uniform distribution of the load between groups of flexors is achieved due to the parallel arrangement of compressed strips.
There is only one drawback: you cannot buy such an expander at the station sporting goods store. You need to visit a specialized point of sale, or you may even have to order online.
How to exercise correctly
You should start training your wrist only after thoroughly warming up your joints and muscles. This is done by making circular movements of the hands and clenching the fists for about 2-3 minutes.
First day
A spring or rubber expander is compressed for about 60-90 seconds at a fast pace. Take a break for 3-5 minutes. Repeat the exercise 3-6 times.
Second day
Perform quick compressions with an expander for 60 seconds. At the maximum point, the tension is delayed for 1-2 minutes. Rest for 3-5 minutes. Do 3-6 approaches.
Day three
Similar to the second day, but after maintaining maximum tension, do quick compressions of the expander again, and only then take a break for 3-5 minutes. The number of approaches is also 3-6.
Photo of the best hand expander
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Expander for skiers, swimmers, boxers, ...
In 5th place is the apparatus, which is usually called a skier's expander , as well as a boxer's or swimmer's expander. It is these athletes who most often work out with this expander, practicing technique and tightening their physique. But you can also use it for fitness training. Unlike the previous option, here there are straps at the ends, which you can not only grab with your hands, but also hook your legs with.
Expanders differ in the number of strands, which affects the load, as well as in length. And, if 2 meters is enough for fitness, then it is more convenient for skiers and swimmers to use 3-meter expanders. In general, training with a ski expander requires quite a lot of free space, and not every apartment will be able to properly train with it.
Bubnovsky's expander. Gym in a bag
In second place is an expander with handles . The most popular and universal solution is an expander made of several bundles with detachable handles. Firstly, you can adjust the load by changing the number of harnesses. Secondly, you can attach cuffs instead of handles and train your legs. Also included is a door anchor, and, as with the Dolinov simulator, you can practice while lying down.
By the way, this expander is often also called the Bubnovsky expander. You can train with it using the Bubnovsky method, similar to the Bubnovsky block simulator . Therefore, this expander is very popular among older people.
Dolinov's simulator. How to be healthy and slim at any age
The top three is opened by the mega-popular Dolinov simulator among pensioners and its analogues. It can be called an expander conditionally, because... here, not harnesses are used, but ropes, of which there are 4: 2 for arms, 2 for legs. You pull your hand, your leg moves, you pull your foot, your hand moves. The movements are reminiscent of cycling or skiing. A huge advantage of this simulator is that you can exercise while lying down, so people with back problems or excess weight can train. At the same time, a huge number of muscles are involved in the work. A large number of positive reviews confirm the effectiveness of the simulator for older people, rehabilitation and weight loss.
We didn’t really like the quality of the original Dolinov simulator. We order the Chinese equivalent , which is surprisingly much better in quality and cheaper, since there are no “free” gifts included, only the simulator itself. In addition, it can be attached to any doorway; there is no need to drill into the walls or install special hooks.
