An expander (or fitness band) is one of the most compact sports equipment. By stretching, it creates resistance, which increases the load on the muscles when performing exercises. <<The effectiveness of expanders is comparable to the results from standard strength training with free weights or on machines,” notes Sergei Repin, master trainer at the Biosfera wellness club gym . - But a lot here will depend on the person’s preparedness and the training program. Using an expander, you can increase muscle fiber if two conditions are met: whether such a load will cause training stress and whether there is a certain amount of free creatine and amino acids in the muscle >>.
That is, in order to strengthen the muscles with an expander, you will need to really load them - work with fairly hard fitness bands.
What muscles can be pumped?
The power band is suitable for working out a wide variety of areas of the body. <<Basically, it is customary to train small muscle groups with an expander, since this type of exercise equipment is not suitable for basic movements,” notes Dionysis Tsakalidis, fitness director of the World Gym Club - Vladimir. - But pumping up your arms, shoulders and abs is quite possible and very good >>. To do this, you will need a set of exercises with a rubber band for men (we will show an example of this today).
Recommendations
With any type of resistance band (rubber, tubular, etc.) you can perform almost all basic strength exercises. This allows you not only to maintain muscle tone, but also to develop mass, improve relief, and increase endurance. The only difficulty is the progression of loads, which is difficult to implement when training with an expander. Therefore, try to periodically change the harnesses (with a higher degree of tension) or purchase kits. You can also use several harnesses to increase the load.
Important Recommendations:
- Always securely secure the rubber tube to prevent it from slipping out during exercise.
- Make sure your back is always straight. In some exercises, the tourniquet will pull down, which causes the back to round.
- Before starting each workout, warm up your entire body, regardless of the muscle being trained.
- All training methods are suitable for training with an expander, but taking into account high-repetition work, it is recommended to use a fullbody instead of split training.
Benefits of Elastic Band Exercises
Most of them have simple techniques, which means they are suitable not only for experienced athletes, but also for beginners. <<Resistance bands increase stretching resistance. This affects both the concentric and eccentric phases of the movement - and this is the main difference between an expander and training on simulators. It will help improve concentration on movements and stimulate muscle work. In addition, when working with an expander, there is less pressure on the joints than during exercises with free weights>>, says Sergei Repin.
By regularly performing resistance band exercises , you can achieve a variety of fitness goals. “By varying the load and exercise regime, you can work both on a small gain of muscle mass and on improving muscle endurance,” notes Dmitry Goncharov, master trainer of the gym at the X – Fit <<Monarch>> .
However, if your goal is voluminous or defined muscles, training with an espanedron will not be enough; the program will have to be supplemented with exercises with free weights. Why? “Exercises with an expander cannot cause a serious increase in testosterone levels necessary for hypertrophy: the load will not be enough,” says Sergei Repin.
If you don’t like “iron”, but want to strengthen your muscles a little, strength bands will definitely help with this. The most popular movements with the band are arm exercises . Exercises with abdominal bands are also quite effective
Two directions
Rubber loops for arm training can be used in the following areas:
- Solo lessons. Working with loops without using other exercise equipment;
- Using rubber as an addition to a barbell or dumbbells.
In the first case, we are talking about a separate arm workout, where loops act as a substitute for other exercise equipment.
In the second, the biomechanics of movement with a barbell changes, which increases the efficiency of training.
We will consider both options.
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.
What you will need for training
To properly load the large muscle groups of the legs and back, you need thick and tight expanders. At the same time, thinner bands are suitable for exercises on the biceps, triceps and shoulders.
Therefore, it is best to buy a set of 3-5 tapes with different resistances. This will allow you to easily load any muscle group and change the elastic bands as you progress.
The main thing is to buy long ribbons in the shape of a ring. You can perform much more exercises with them than with short fitness bands and expanders with handles.
What to buy
- Set of five expanders of different loads from BARFITS, 320 rubles →
- Expander tape with a load of 29 kg from BARFITS, 825 rubles →
- Expander tape with a load of 54 kg from Onlitop, 1,256 rubles →
- Expander tape with a load of 78 kg from Onlitop, 1,729 rubles →
How to do exercises with an expander
The power band helps pump up the entire body. We wrote about how to load the muscles of the legs and buttocks with this projectile here . However, there are also effective exercises for the “top” using an elastic band . <<Classical crunches are suitable for the abs; using an expander will increase the load at the peak of the movement, says Dionysis Tsakalidis. “We have more choice for the shoulders, since you can do both pressing and pulling movements. As well as abduction to the side or forward (you can use your own legs as a support). For biceps, these are curls with an expander, and for triceps, these are extensions. You can also experiment with the angle of flexion or extension of your arms>>.
What are the advantages
A fitness tape is an excellent replacement for exercise machines and free weights, that is, dumbbells and barbells. It's very easy to use it. At the same time, the tape allows you to work out all muscle groups, but does not put stress on the spine and joints. This is why even professional athletes use elastic bands, especially for rehabilitation after injuries.
Of course, you can train without any sports equipment at all, but a fitness band makes training even more effective, and such an accessory does not take up much space: the elastic band fits in a bag or even in a pocket, you can take it with you on vacation or to an outdoor playground.
How to build a lesson
- Start with a warm-up. For example, this one.
- Vary the number of repetitions and sets depending on your goals. <<If you want to gain muscle mass or keep it in shape, perform all exercises in 3-4 sets of 12-15 repetitions , says Dmitry Goncharov. — If you need to develop muscle endurance, build a workout based on the circular principle: perform each exercise for 30-40 seconds, then move on to the next without rest . Once you complete the circle, rest for a minute and start again. It is optimal to do 3-4 laps in one session>>.
- Do this program 2-3 times a week
. - If possible, combine this program with lower body work—leg exercises.
- Finish your workout with stretching.
To perform the complex you will need an expander and an inclined bench (or step platform).
Press up
Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Raise your palms with the handles to shoulder level, bend your elbows to a right angle, spread them apart, connecting your shoulder blades. This is the starting position. Smoothly straighten your arms up, stretching the expander, then bend again, returning to the starting position. This will amount to one repetition. Complete the required number of them.
Bent-over row
Stand up straight, grab the handles of the expander, place your feet hip-width apart, and press the center of the rubber band to the floor with your feet. Gently lean your body forward, move your pelvis back, and stretch your head forward. By bending your elbows and stretching the expander, pull the handles closer to your pelvis. Work your abs, arms and back muscles. Smoothly straighten your arms, returning to the starting position. This is one repetition.
Raising your arms to the sides
Stand up straight, grab the handles of the expander, lower your arms along the body, place your feet hip-width apart, press the rubber band to the floor. Smoothly raise your arms through your sides up to shoulder level, stretching the expander. Work the muscles of your arms and shoulders. Don't arch at the waist. Then lower your arms down. This will amount to one repetition. Complete the required amount.
Raising your arms forward
Stand up straight, grab the handles of the expander, lower your arms along your body, place your feet together, press the rubber band to the floor. Smoothly raise your arms forward to shoulder level. Work the muscles of your arms and shoulders. Don't arch at the waist. Then lower your hands down to the starting position. This will amount to one repetition. Complete the required number of them.
French bench press
Lie down on an inclined bench (or platform), having first secured the center of the expander to the base of the structure (behind your head). Grasp the handles with both palms and stretch your arms upward, stretching the expander. Lock your elbows and shoulders in the same position. Bend your elbows, lower your hands a little lower behind your head, then smoothly straighten your elbows and straighten your arms. This will amount to one repetition.
Front thrust
Stand up straight, grab the handles of the expander, lower your arms along the body, place your feet hip-width apart, press the rubber band to the floor. Spread your elbows to the sides and, bending them, smoothly pull your hands to your chest, stretch the expander. Then lower your arms down. This is one repetition, complete the required number of repetitions.
Follow this program regularly to get noticeable results and strengthen your muscles. Over time, the load needs to be gradually increased: use stiffer expanders.
No rush
The main reason most beginners fail is haste. The desire to achieve results here and now. Pump up your arms right in this workout, and to do this, do the maximum amount of work.
This strategy leads to quick completion of the training. The body is not adapted to such a barbaric attitude, and therefore the level of cortisol (stress hormone) increases exponentially. High cortisol is a sluggish, apathetic, irritable, flickering state that blocks the ability to train effectively.
Therefore, we are getting involved in training gradually. We work for our own pleasure, without overloading the body with meaningless loads. We do not violate the exercise technique for the sake of imaginary progress. The system shown here is the most effective. It is impossible to grow your arms faster. Take more, throw further - you will encounter high cortisol, which will end your sports career before it fully begins.
Contraindications for use
Physical activity using fitness bands is strictly contraindicated for people who have the following diseases of the cardiovascular, endocrine, nervous systems, and musculoskeletal system.
Contraindications:
- arthrosis, arthritis and other inflammatory pathologies of bone and connective tissue of the elbow or shoulder joint;
- arterial hypertension or unstable blood pressure levels, when a hypertensive crisis may occur after intense physical activity;
- all types of heart diseases associated with disruption of its rhythmic activity;
- diabetes mellitus (long-term and energy-intensive training can lead to a sharp decrease in blood glucose levels, which in turn will lead to loss of consciousness and the onset of a coma);
- mental illness;
- neurological disorders, the symptoms of which are manifested by partial dysfunction of the upper limbs;
- previously suffered a cerebral stroke;
- severe injuries to the bones of the arms or shoulder girdle, which exclude the creation of a static load on the tissues of the upper extremities.
Arm exercises with elastic bands are relatively contraindicated for women who are pregnant or breastfeeding. The limitations are due to the fact that intense loads on the muscles of the upper limbs require the mother to receive an additional source of nutrients, which should be aimed exclusively at the development of the baby.
Consolidate the result
To consolidate a positive result, you must follow the following recommendations:
- stop drinking alcohol, drugs, and smoking;
- drink 2 liters of water daily;
- saturate your diet with meat, ocean fish, cereals, fresh vegetables, herbs, fruits;
- go to bed no later than 22-00 and sleep for at least 8-9 hours;
- After training, do not engage in heavy physical labor.
After consolidating the positive results that were achieved during training, the arm muscles retain their definition for several years.
