The expander develops the arm muscles well, especially the shoulder joint, as well as the torso. Exercises can be done to warm up or exercise in the morning. Expanders that are manufactured at the factory consist of many parts. Namely, from springs, but rubber bands attached to two handles can be used. You can also increase the load each time; the kit includes additional springs.
When you work out with an expander, you should not forget that you need to gradually increase the load . To begin with, you need to leave one spring and do 1-2 approaches to the exercises. Only after you can easily perform the number of repetitions in an exercise can you increase the number of springs or sets.
When you perform the exercise, you need to make sure that you constantly return to the starting position smoothly, with little resistance, and do not relax your muscles. Each exercise should be performed 7 – 12 times.
Dogleg
The expander on the left lies upside down
The spring of the torsion expander is twisted in such a way that one of the ends entering the handle is straight, and the other has a slight bend. The straight end is called a dogleg. When installing, the handle with the dogleg should be placed in the palm of your hand - this will increase the force applied to closing and increase the effectiveness of the exercise.
We recommend that you familiarize yourself with the category of push-up supports; this will allow you to increase the effectiveness of push-ups from the floor.
Basic principles of effective training
- In order to prevent injuries, a set of warm-up exercises is necessary at the beginning of training so that the muscle fibers are more elastic.
- The degree of load should be selected depending on the level of preparedness and increased gradually.
- Exercises should be performed efficiently, even if at first you cannot complete the required number of repetitions.
- At the point of maximum stretching, you should pause for 1-2 seconds; this creates a shock for the muscle and provides a better result.
- It is recommended to take breaks of no more than 2 minutes between approaches; during training, the muscle receives a powerful load and needs time to rest.
Development of brushes
To date, several types of simulators have been developed for the development of the hand. These include:
- rubber rings of different hardness;
- butterfly, where two slats are connected by a spring;
- made of steel.
They all differ in their compression rigidity. As soon as repetition of exercises begins to be easy, you need to switch to a more rigid structure.
Exercises with a wrist expander for men are well suited for the development of the hand and forearm.
They are a good help for self-development and professional sports. Example workout:
- within 1 minute, use a brush to squeeze the expander 100 times;
- 3 minutes break;
- 3-5 repetitions of such approaches for each hand.
After such a workout, you will need a 24-hour break to exercise your hands. The advantage of such products is their safety and large variety.
Types of fitness bands and how to choose them
The results of training with a power band largely depend on the quality of the equipment. There are many types of fitness bands (we wrote more about them here ). One of the key factors when selecting equipment is the degree of belt tension. <<It is better for beginners to choose less rigid ones, and for more experienced ones - vice versa. Before purchasing an expander, you should decide on your training goals and level of physical fitness, recommends Sergei Repin. — To pump certain muscle groups, you can buy special expanders (<<ring>>, <<eight>>). For complex training, it is better to purchase universal options ( long elastic bands )>>.
The best option is to buy several types of rubber expanders of varying degrees of resistance. For what? <<In the same person, muscles can withstand different loads. For example, to train the buttocks or to do pull-ups on a horizontal bar, you need expanders with greater resistance than to strengthen your arms>>, recalls Sergei Repin.
When choosing an expander, you need to try it and perform several exercises. <<At the same time, you should feel that it is quite difficult to do them, but these difficulties do not cause a violation of the technique of performing the exercise. You need to choose an expander when you are rested: under no circumstances come to the store after physical activity or strength training. After them, ideally 2-3 days should pass. Otherwise, you can make a mistake and buy a “weak” expander, says Sergei Repin.
Experts also recommend paying attention to the quality of the product - it should not have uneven or stretched areas. “After stretching, the expander should instantly return to its original state,” sums up Sergei Repin.
For biceps
Arm curls with an expander
I think everyone knows that the most common exercise for biceps is the BELL BAR CURL. So we will do something similar only with an expander. There is an opinion that a change in the position of the hands relative to each other. May change the tension on each biceps head. A narrow arrangement puts more stress on the long head, and a wide one on the short one. But you won't feel much of a difference. Therefore, this moment can be used to diversify the exercise.
Performance:
- Stand on the middle of the expander with your feet.
- Take its ends in your hands.
- Lean forward slightly and bend your knees. This will make your position more stable.
- Press your elbows close to your body.
- As you exhale, bend your arms by contracting your biceps.
- We take a short pause in the upper position and slowly straighten our arms.
Do not lift your elbows up when bending your arms. Perform the exercise only by contracting your biceps. Don't swing or use your leg muscles.
Reverse grip curls
To fully develop the arm muscles, you need to train another muscle. We are talking about brachialis. It is located under the biceps and is responsible for the same function, bending the arm at the elbow. A reverse grip (pronated) allows us to exclude the biceps muscle from the exercise, so we can load the brachialis more heavily.
Various directions
With the right approach, a set of expanders can replace the gym. You should select the necessary set of men’s exercises with an expander to work the desired muscle group.
With its help, you can increase the physical strength of certain muscles, highlight their natural relief, and also increase the required volume at the initial stage.
It all depends on the chosen set of classes and general rules:
- Before classes, there must be a high-quality warm-up;
- rubber or spring must always be in tension;
- all movements must be done slowly and calmly, avoid any jerks that can lead to injury;
- when used correctly, it can increase the load on the muscles in any exercise.
Additional recommendations
The use of abdominal expanders increases the effectiveness of training, but it should be remembered that excessive loads can be harmful to health. Abdominal exercises should be started when the body adapts. It is also important to consider that exercises for women are performed at a slower pace.
A spring expander creates a large load; such models are recommended for men. Cable options and the figure eight expander are universal. They have color differences in the degree of elasticity. Yellow is for beginners, red and green are for intermediate users, black and blue are the most resistant. You should start training with yellow or green, gradually increasing the load.
Before each workout, you should check the expander for damage to avoid injury during exercise.
The supports to which the exercise machine is attached must be securely fixed. In order for the results to be noticeable, systematic training is required. Sports equipment should be purchased in specialized stores.
Expanders have been known for a long time; due to their ease of use, high effectiveness of exercise and affordable cost, they remain popular among professional athletes and beginners. Training with an expander at home allows you to improve your health and get in good physical shape.
When choosing, it is important to remember that the “eight” and cable expanders differ in color, each of which provides a different degree of elasticity
Before each workout, sports equipment should be checked for damage.
The supports to which the exercise machine is attached must be as reliable as possible.
Exercises with simulators
Sports equipment manufacturers produce many models of grip training machines. The exercise machines can be used for general arm training with increasing load. The machines make it much easier to perform exercises such as negative compression. Some machines even come with knurled handles, allowing you to push your exercises beyond your limits. The specifics of working with the simulator require that you set it to the same level of resistance as the gripper you are working with, and does not increase it until you switch to a tougher gripper. To develop a strong grip and train the strength necessary to close the torsion bar, training on simulators is not necessary.
Installation from a credit card for closing exercises
Installation of an expander in the palm of a length of 17.7 cm
Installation in the hand with a credit card means that before closing begins, the handles are spaced so far apart that the side of the credit card can fit between them. This distance is approximately 54 mm. Since the initial width between the handles is quite large, the gripper is installed deeper in the hand, which significantly increases the force required to close, and therefore increases the effectiveness of the exercise.
This installation method was proposed by Ironmind for certification because some applicants did not want to use a parallel installation. To close the installation with a credit card, you need to learn how to control the expander. Closing from a position where a credit card is passed between the handles is typically required to achieve Ironmind certification. This installation method is suitable for those with small hands: they usually find it easier to close if the grip is installed deeper in the hand, and then opened to the width of a plastic card.
