Advantages of expander tape
The expander will be useful for those who decide to do fitness at home. The new wave of popularity of expanders is due to a number of their advantages.
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- Ease of storage
. In a small apartment there is simply no room for bulky exercise equipment, and you want to use every square centimeter of space as usefully as possible. The expander folds easily and fits perfectly on any shelf. - Lightness
. The bands weigh little, so they are easier to store than classic dumbbells; even if the expander falls, it will not be damaged and will not injure any family member. This is especially true if there are children in the house. Often expanders are purchased by women who want to regain their former shape after maternity leave. - Safety
. Elastic tape puts much less strain on the joints than various weights. The load increases as the belt is tensioned, so it is easy to adjust. - Control over equipment
. In sports, not only the optimal load is important, but also the correct execution of the exercises. People who start working “with weights” and dumbbells often sin by performing part of the necessary movement due to inertia. This is wrong and to some extent not fair. The expander works through resistance, so it’s no longer possible to cheat even unwittingly. - Versatility
. Resistance bands allow you to provide load on different muscle groups, so they are suitable for different types of exercise. - Democratic
. The expander is as easy as possible to use; people with any level of physical fitness can start exercising with an elastic band, so it is recommended that even beginners purchase expanders. - Variability
. Expanders are often sold not individually, but in sets. Different rubber bands give different loads. If you learn how to combine them correctly, you can easily diversify even your usual set of exercises.
Rubber band
It can rightfully be called a mini-simulator. After all, it helps to work out muscles without the use of special equipment. For some reason, many people underestimate training with a tourniquet. And completely in vain.
Exercises with a rubber band are intended for both women and men. Regular training makes the body toned and muscles sculpted. The amount of subcutaneous fat also decreases.
Kinds
Before moving on to the description of training, you need to familiarize yourself with the varieties of this sports accessory. They come in several types:
- in the form of a bandage;
- in the form of a tape;
- by type of rope.
A rubber bandage can be purchased both at a specialty store and at a pharmacy. It is comfortable enough for training with emphasis on the knees, ankles and elbows. The only negative is that you cannot change the load level.
Rubber band and rope have the same functionality. Their difference is only in appearance: the tape is flat, the rope is twisted. Both options are made of latex with multi-layer rubber applied.
Did you know that the rubber band has a color scheme, and this is not a marketing ploy, but a special marking?
- Black ribbon. Required to create resistance from 5 to 20 kg. What we mean here is that stretching the tourniquet requires certain efforts, which are equal to lifting a weight of at least 5 kg.
- Blue. Creates resistance from 27 to 68 kg. It is intended for trained men
. - Orange. Works after applying traction equal to 30 kg. Reaches a maximum at 78 kg.
These are the most popular options. There are other models on sale: with more or less resistance, differing in color.
Advantages
The main advantage of harness training is that you can do it at home.
Besides:
- suitable for beginners;
- you can independently regulate the load;
- you will need a minimum of space;
- promote weight loss;
- Even the deep muscles of the body are worked out.
Why should you get rubber loops?
If your goal is to increase strength or perform a gymnastic element, then rubber loops will help you with this. They have a clearly defined resistance force, expressed in kilograms, which allows you to more competently and effectively build the training process. Resistance loops can be used to either make a difficult exercise easier or to create more force on your body.
Rubber loops, as well as tourniquets, tapes, bandages, will help not only bring the body into ideal condition, but also develop strength, flexibility, speed and endurance - all those qualities that are needed for a harmoniously developed organism. These are multifunctional exercise machines that will serve you for many years.
Training with them is suitable for both classical functional training and for developing specific qualities for a particular sport, for example, wrestlers, strikers, karatekas and many others.
Expander and muscle gain
How can resistance bands help you gain muscle mass? After all, when they talk about mass, they usually mean strength training with barbells and dumbbells. It's true—heavy lifts play a big role in building strong muscles. But good chests can be built without using any apparatus at all. This is where expanders come in handy.
People think that it is only suitable for warming up and not for intense training. In this article, we will explain how such thoughts can hinder you. A resistance band can be very useful, and exercising with it will help you become stronger.
Resistance bands are also a great alternative for people who, for whatever reason, avoid training with heavy weights.
Not everyone is interested in training with heavy barbells and dumbbells, and some simply cannot due to health problems.
Maybe you don't go to an expensive gym because it's not in your budget or you don't want to buy a bulky barbell for your home. There are plenty of reasons why people refuse to engage in strenuous exercise.
Experts believe that basic heavy exercise is beneficial for almost everyone, but some people actually don't have enough time.
And if you are one of these people, then your workout should include exercises with your own weight, as well as with resistance bands. You still have to stay active using the tools you have. And here another advantage of expanders appears - they are convenient.
What types of fitness bands are there?
Expanders differ not only in rigidity, but also in shape. In sports stores you can find the following options:
- Elastic tape
. It is sold in rolls and can be cut to your desired length. As a rule, it is enough to have an expander 2-2.5 meters long. When preparing for an exercise, part of the tape is wrapped around your hands for better fixation. Sometimes tapes of optimal length are sold in sets of 3-5 pieces, each tape in the set has its own stiffness. - mini-loop
expanders are usually sold in sets . The shape of such an expander resembles a rubber ring with a circumference of 50-60 centimeters and a width of 5-10 centimeters. Due to their shape, these elastic bands do not need to be additionally wrapped around your hands, and this allows you to avoid accidental injuries. - The “long loop” expander
differs from the previous version in length and width. They are about three times longer and two to three times narrower. Such an expander is almost never used at its full length, but folded several times. - Tubular expander with handle
. This expander looks like a classic jump rope, since it is a ribbon with two handles at the ends. Of course, there is no need to jump over such an expander; you need to stretch it and use resistance force.
Stretching
This is another reason why any athlete needs resistance bands. If you prefer training with heavy weights and perform chest exercises only with a barbell, then it will not hurt you to do chest stretches using expanders.
Stretching is useful in itself as an exercise, but its main purpose is to speed up muscle recovery.
When you lift heavy weights, the muscle fibers shorten and stay shortened. This reduces their mobility. After working with expanders, you will notice relaxation of your chest muscles.
Along with the fact that resistance bands are convenient and don't require heavy equipment, their ability to stretch makes them a great addition to your exercise arsenal.
If you decide that they are suitable for you to develop your pectoral muscles, then read on - we have prepared some good exercises for you.
Whole body muscle strengthening exercises
The Martens band can be used to strengthen the muscles in the back of the legs. For these purposes, a rubber product is fixed on the legs, and the athlete, while swinging his legs back, receives additional load, since it restrains the efforts of the legs. When performing the exercise, your back should be straight and your knees should be slightly bent.
- To strengthen the front surface of the legs, a similar exercise is performed, but the leg swing is performed forward, and not backward, as before.
- To work on the muscles of the lateral surface of the lower extremities, leg swings should be performed to the side.
- When performing all of the above exercises, the bandage should be tightly secured to the legs, which will create additional resistance and complicate the movement, and thus help strengthen the leg muscles. To work out the inner part of the thigh, the rubber is tied to the foot and to the support; you should try to connect the legs together.
- By placing a loop of a bandage folded in half over the foot and flexing and extending the limb, you can strengthen the calf muscles.
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In general, the Martens bandage is a universal thing that perfectly works the muscles and makes you stronger and more resilient. If you use your imagination, you can create a lot of new exercises.
The product may be useful for those people who want to strengthen the muscles of the upper body.
To work on the biceps, the bandage is fixed with the foot near the floor and one end of the elastic band is held tightly in the hand. When performing the exercise, you need to bend your elbows. By overcoming the resistance of sports equipment, you can work out the muscle well.
To strengthen the deltoid muscles, the band is attached in the same way as in the biceps exercise. To get a good load, both arms must be spread to the side, with the palms facing down and the elbows pointing back. To benefit from this exercise, it is important to strictly follow the technique.
To work the triceps, an elastic bandage is fixed at head level. To perform the exercise, your elbows should be pressed to your waist and your arm should be straightened.
Exercises with elastic band for women and men
When exercising at home with an expander band, do not forget about safety. To eliminate the possibility of injury, start each workout with a warm-up.
Lunges with rotation
Stand up straight. Fold the rubber band in half and hold it in front of you with your arms outstretched. Now bend your elbow joints, stretching the projectile as much as possible and pull them towards your chest. At the same time as this movement, step your right foot forward and turn your body in the same direction. The left end is held on the toes and does not touch the floor surface.
Repeat the exercise 10-12 times in 2 approaches.
Deadlift
Step on the central part of the machine, place your feet shoulder-width apart. Pull the projectile tightly by wrapping the edges of the tape around your palms and wrists. Now lean forward, your knees can be slightly bent. Release the tension completely, and then straighten up, stretching the projectile as much as possible at the top. Take your starting position.
The recommended repetition frequency is 12-15 times in 3 sets.
Alternate kicks
Lying on the floor, bend your knees. Raise one leg and place the center part of the machine behind your foot. Hold the edges of the projectile in your hands or wrap them around your palms. When working with a long expander, you can fold it in half.
Now lift your hips and extend your leg with the band forward. Return to the starting position. Repeat 12-15 times. Do the same with the other limb.
Alternately moving your legs back
To perform this exercise with a fitness tape, you must first tie its edges. The diameter of the ring must be determined based on the desired degree of tension.
Having prepared the projectile for work, thread both legs into the improvised loop. The expander tape should be in the ankle area.
Next, rest your hands on any suitable surface. This could be a window sill, the back of a chair, a wall. Now lift your right leg and move it back. Feel the muscles in your thighs and buttocks tighten. Do the same with the left limb.
Movements should be performed in 3-4 sets of 10-15 repetitions on each leg.
Swing your legs to the sides
Having tied the edges of the tape to perform the previous movement, do not rush to untie it. You will need it again in the form of a ring.
Place your legs through the hoop loop again. Only this time, turn sideways towards the supporting surface (right side first, for example). Raise your left limb and swing upward. Slowly return to the starting position. Repeat the same on the other side. Perform exercises with a fitness tape 10-12 times in 3-4 sets.
Boat (strengthening abdominal muscles)
In a lying position, place the central part of the band behind your feet. Hold the edges of the projectile firmly in your palms. At the same time, lift your legs and torso about 45 degrees from the floor. Try to hold this position for a few seconds. Return to the starting pose.
Perform 2-3 sets of 10-12 repetitions.
Two-handed row
Step with both feet on the middle part of the machine. Place your feet shoulder-width apart. Take the edges of the resistance band or wrap them around your wrists and palms for comfort. Stretch your arms freely along your body; the tension at this moment should not be too strong. Now lift them up, bending your elbows and pulling the band.
Make sure that your shoulder blades are retracted when you lift. Slowly lower your arms down, avoiding sudden jerks. Repeat the movement 10-12 times in 3 sets.
Seated rows
Sit on the floor, straighten your back. Place the central part of the resistance band behind your feet. You can bend your knees slightly. But if physical capabilities allow, it is better to keep your legs straight.
Wrap the edges of the tape around your palms or wrists and adjust the tension. Straighten your arms in front of you and then pull them towards your side (towards your belt). When performing the movement, the shoulder blades should be retracted. While rowing, try to press your elbows closer to your body. Slowly return to the starting position. Repeat this exercise using an elastic band 10-12 times for 3 sets.
Push-ups with an expander band
Perfect for strength training for men. But it’s also a good idea for women to take note of this exercise.
To begin, pull the rubber projectile as far as possible behind your back (in the area of your shoulder blades). Place your palms on the floor. The edges of the tape should first be wrapped around your hands or pressed firmly with your own weight.
Now slowly lower yourself as low as possible, bending your elbow joints, trying to touch your chest to the floor surface. Then straighten your arms, pulling the machine. Feel the increased load that can be achieved thanks to the elastic projectile.
Exercise for leg muscles
First of all, make a ring from an elastic band by tying the edges of the projectile. Adjust the diameter depending on the desired tension. Now take a pose lying on the floor on your side. Place the rubber trainer on your ankles with both legs inserted into it. Lean on your elbow.
While stretching the resistance band, lift your top leg and return to the starting position. Repeat the exercise 15-20 times for each limb in 2-3 sets.
Bent over arm extension
Place your feet shoulder-width apart and step on the central part of the shock absorber tape. Hold the edges of the projectile tightly, wrapping them to increase tension on the hand.
Lean forward, raise your elbows up (as if you are trying to put your hands behind your back). Make sure that the shoulder line is parallel to the floor surface. Now straighten your elbow joints, stretching your forearms. Return to the starting position. When performing extensions, do not swing.
The recommended number of approaches is 2 x 15-20 repetitions.
Raising arms to the sides
When considering various exercises with an elastic band for losing weight or strengthening muscles, you should pay attention to this option.
Stand in the middle of the resistance band with your feet slightly wider than shoulder-width apart. Hold the edges of the tape in your palms or wrap them around your wrists, adjusting the tension. Stretch your arms along your body.
As you exhale, lift them up to the level of your shoulder joints. After completing the swing, hold in the top position for a few seconds. Slowly return to the starting position.
When performing, try not to pinch your neck, keep your back straight. Repeat the movement 15-20 times in 2 sets.
As you can easily see, this mini-exercise machine is an excellent tool for working out all muscle groups not only in the gym, but also at home. Regularly doing exercises with an elastic band for your hips, buttocks, chest, back, legs and arms will help you achieve a beautiful, toned figure. The main thing is to take a responsible approach to the choice of sports equipment that provides the required level of load. To achieve the desired result, you need to train 3-4 times a week. When playing sports, do not forget about proper nutrition and rest.
What are Martens bandages used for?
The product is used in quite a wide range of areas:
- When providing first aid: when it is necessary to apply a tourniquet.
- For fixing a splint or plaster during first aid.
- An elastic bandage is used as a weight-holding device in traumatology for fractures of an arm or leg.
- Often a Martens bandage replaces an expander in rehabilitation and physical education. Athletes use these bands to improve the muscular and ligamentous strength of the body.
- Rubber bandages are often used to secure broken human limbs.
If it is not possible to stop heavy bleeding with a pressure bandage, it is allowed to apply a Martens bandage. It must be remembered that in case of arterial bleeding (it can be distinguished by bright red blood that pulsates strongly), the tourniquet splint must be applied higher than the wound itself. For venous bleeding, when the blood is dark, burgundy and flows very slowly, the tourniquet must be secured from below the wound.
When using a Martens bandage as a hemostatic agent, it is necessary to place a bandage or any clean piece of tissue under it. It is also important to include a note in the wraps of the bandage indicating the exact time it was applied. This is important to do because in winter a hemostatic bandage can be used for no more than 30 minutes at a time, and in summer no more than an hour, otherwise tissue death will begin.
Pressing with expanders is the best alternative for injuries
As already mentioned, some people simply cannot use heavy projectiles. And not because they are lazy, but because of health problems, such as injuries or illnesses.
For such people, expanders will be the best tool, because they do not create unnecessary stress on the body. They are stretchable, which means you can adjust the force with which you have to pull.
Bringing your hands together with expanders is much gentler on the body than a similar exercise machine.
People who have experienced serious injury or are recovering from illness will greatly appreciate these properties. After all, even if you have been ill, you can still do fitness. Just do it carefully, without overexerting yourself. And the best way out of the situation is expanders.
Now that you know that resistance bands should not be underestimated, let's look at some exercises that you can do with them.
