Exercises on various types of simulators are an integral part in organizing the training process of athletes, helping to develop functional and special training. The growth of the sports training equipment industry has embraced wide sections of the population and led to the creation of a whole area of physical education, including both new sports and methods for fitness and exercise therapy (therapeutic physical education).
Along with complex and expensive exercise equipment (most are available only in specialized gyms), there are also “equipments” that can be used effectively at home without a “hit” on the family budget. One of these simulators, which also has a universal focus, is sports rubber, known as a “wrestling tourniquet” or “rubber expander.”
The versatility of exercises with a wrestling harness allows you to specifically develop various muscle groups, while increasing the overall functional readiness of the body for physical activity.
Who will benefit from the training?
This type of equipment is inherently universal and fits perfectly into the training program of many people. For example, rubber is widely used by wrestlers, boxers and basketball players in order to increase their overall level of physical fitness and endurance. So-called circuit training promotes weight loss, and in CrossFit, exercises with harnesses are used for pull-ups or additional load during push-ups.
Band exercises for men are popular among professional powerlifters because they help create increased resistance during the bench press. Classic deadlifts can also be combined with the use of special harnesses, but the latter are sometimes used even without an “iron” apparatus. In addition, rubber is recommended for those who want to develop their back muscles.
What types of shells to choose
Expanders can be made in quite different forms, for example, in the form of a piece of rubber cable as a shell, which has a large number of flagella connected inside and special handles for easy gripping and performing exercises. Others are sometimes performed in the form of a simple circle.
Professional athletes prefer rubber loops because they have the greatest resistance. The majority of gym goers share exactly the same opinion, but lovers of aerobic exercise, home workouts and functional muscle work choose equipment in the form of tourniquets. In fact, basic exercises with resistance bands should be enough to lose weight and work your entire body evenly.
Purpose and designation of projectiles
For most purposes, a very ordinary expander will be useful. Even professional athletes will be able to develop all the necessary qualities with its help. The required level of resistance is set depending on the thickness of the loop on the expander. When choosing a projectile, you can find the corresponding designation directly on the bendable tape itself. The lightest expanders for simple exercises with rubber without much load will be marked with a number from 7 to 10 kilograms. The maximum load value can sometimes even exceed 100 kilograms.
Stretching the rubber with an acceptable resistance simultaneously contributes to the effective building of muscle mass and strength. Moreover, such training is useful in combat sports, as it increases the power and speed of strikes. Typically, wrestlers prefer special sets of exercises with rubber.
Actions with a jump rope
The lesson takes half an hour. Gradually this interval develops. The criteria for proper technique must be met:
- Feet together.
- Taking off and landing on your toes.
- The movement of the product is made by brushes.
- Breathing is controlled.
- Jumps have minimal amplitude.
There are 2 exercises here:
- Static running. Jumping over the product occurs with a change of legs. Knees rise high. The body moves forward slightly. At the same time, straight posture is maintained.
- Work on one leg. There is an alternation, two jumps on the left, two on the right. But on the next cycle there are already 3 of them, then 4, and so the development follows up to 10. Then a break - 20-30 seconds. And the set repeats. During execution, the knees are slightly bent.
Martial Arts Training Program
In this case, classes are aimed at improving certain indicators, which mainly depend on what exactly the person is doing. For example, throwing power is extremely important to judokas. To perform an exercise with a wrestling rubber, they fix the tourniquet on the wall, facing it. The ends of the projectile are tightly clamped in the athlete’s hands, after which he turns the entire body and throws, thereby tightening the tourniquet.
Boxers will enjoy this exercise to develop punching power. To perform it correctly, you need to attach an expander to the wall bars, and stand two meters away from it with your back. Moving away to the required distance, the athlete pulls out the rubber and then begins to practice the required blows. Due to the increased resistance, the complexity will increase, and due to the creation of additional effort, the strength and speed of arm swings will develop faster.
Some athletes need to seriously develop their pushing power. It is enough for the wrestler to stand with his back to the tourniquet and take its ends in his hands. A powerful push forward while pulling the rubber as far as possible should create enough load.
There is another universal exercise with rubber for wrestlers. It is applicable in many types of martial arts, for example, sambo, judo and freestyle wrestling. You need to stand facing the wall with the tourniquet attached and grab its ends. With your feet shoulder-width apart, you should tilt your body. After making fairly quick movements, the athlete places his hands behind one leg and at the same time takes one large step to the side. Next you need to return to the starting position. You should repeat the movements, each time placing your hands behind the other leg.
Training program for athletes
It is believed that such a complex is mainly designed for the widest possible audience of gym-goers. The resistance force of the expander is selected in accordance with the body weight and fitness of the person. The exercises are universal and will help develop strength and build muscle.
Young fighters who come to the gym for the first time usually start with barbell training. However, the bench press and deadlift are not as beneficial for wrestlers as they might seem at first glance. Exercises with rubber are much more effective, as they help consolidate a number of skills that are useful only in martial arts: holding grips, pulling an opponent towards you or behind you.
The complex includes:
- pull-ups with harnesses;
- horizontal rubber traction while sitting or standing;
- expander thrust in the vertical axis;
- lifting the rubber loop on which the athlete stands onto the biceps;
- shrugs with a rubber expander.
Tips for doing the exercise
Exercises with a tire can be alternated with each other or diluted with any exercises with your own weight or using other sports equipment. It all depends on your imagination, preparedness (it should not be lower than the “prepared” level - see above) and the availability of additional equipment. The main rule when compiling any complex, including a complex with exercises with a tire, is to load all the muscles of the body in a balanced manner during the session.
Do not forget about safety precautions, especially if you are using a very large and heavy wheel, because it is quite easy to get injured.
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How to train your lower body
One of the main differences between rubber and dumbbells or barbells is the inability to increase gravity. A regular deadlift pushes a person into the ground and thereby increases the load on the muscles in the lower body, but a tubular expander creates a slightly different type of stress for the athlete: it makes it more difficult to lift the apparatus off the ground.
Properly selected difficulty of pulling the rubber helps to develop good leg muscles. In addition, in any case, the problem areas of most people - the buttocks and the back of the thighs - are worked out to a certain extent.
Lower body workout program
It is best to start a lesson with one of the exercises with rubber bands to stretch the leg muscles. As such, simple lunges can be perfect, in which you need to step on the tourniquet with one foot and grab its ends with both hands. The free leg is pulled back, and then the athlete begins to squat on it. It is worth remembering that the rubber should be as tight as possible at this time. For each leg, this movement should be repeated 10 to 15 times in order to sufficiently stretch the muscles of all four limbs.
The rest of the exercises included in the complex are listed below.
- Lateral lunges to strengthen the muscles of the buttocks and inner thighs. The tourniquet is folded twice and secured to each leg at the end. Then the feet are placed shoulder-width apart, and the athlete squats and takes steps in each direction in turn.
- Taking the leg back. You need to get on all fours and press the ends of the tourniquet with your hands. One of the legs is threaded through the formed loop and stretches the rubber. At the same time, the knee extends and pushes the leg back.
- Swing your legs with rubber bands. The harness is attached to a furniture leg or pipe. The legs are abducted both to the outside and to the inside. While standing, the back part is pumped, and while lying down, the thigh muscles are pumped.
The advantages of an expander
The main advantage of the expander is its compactness. You can practice with the apparatus on the street, at home, and in the gym. Other advantages are:
- Simplicity of design.
- Huge reserve of strength.
- Very long service life.
- High efficiency.
And almost all boxers, from beginners to pros, have such equipment of any variety in their training vanguard.
It is also an excellent option for active people who support a healthy lifestyle.
The expander helps maintain excellent muscle tone and actively develop physical characteristics. With its help, boxers increase their power and work out the strongest blows.
Additional training program for back and arms
Simple home exercises can be supplemented with a few more exercises. For example, if an athlete stands on a harness with one or both legs and begins to bend his elbows, this will work his biceps perfectly. Of course, the rubber must be held tightly in your hands. If you stand on one end of the tourniquet with your heel and hold the other in your hand, you can place the free end behind your head. In this case, the exercise with rubber bands for the back works the upper part and triceps.
In addition, there is a special harness grip for developing the shoulder girdle. You should stand on the rubber with both feet, and with your hands, pull it up to the level of your stomach. To perform this, you need to stretch the expander all the way to your chin with your elbows out to the sides.
Product Description
In this work, special expanders, jump ropes and tourniquets are most often used. The former form the tensile strength or internal stress of the material. They have the following varieties:
- Carpal. Strengthens the muscles of the hand and wrist. Form - rubber ring or spring system with handles.
- For arms and chest. The basis of action is tensile resistance. The appearance of the product is a pair of handles, fastened with a rope.
- Latex tape. Shakes arms and legs.
- Profile boxing equipment. Excellently develops impact power. It has three components: two at the edges, which help you grasp it with your hands, one in the middle, attached to a support like a horizontal bar.
- "Butterfly". The basis of work is compression resistance. Works out legs and arms perfectly.
- A universal product. Trains the limbs, back and abs. It has removable attachments and can be equipped with special latches.
The basis for the functioning of a harness is the tensile strength of its material.
Before use, the athlete folds it several times and stretches it, so he understands how much force to work with and what exercises to use. The jump rope is necessarily introduced into boxing training processes, since it develops:
- endurance,
- coordination and agility,
- the power of the jerk from the legs,
- shock resistance,
- breathing control.
There are a number of criteria when choosing this device:
- Length. Should reach the armpits when stepping on the projectile with one foot.
- Beginners should take longer options, because they are easier to practice with.
- Light weight.
- The connection area with the handles must have a right bend angle.
