Tubular expander: exercises for men and women

Resistance bands are the main equipment for training grip strength. Their use often means excluding other types of training. Closing hard wrist expanders requires a strong thumb and wrist, so beginners should not choose wrist exercisers that are too hard. On the other hand, they allow you to begin strengthening your hand and make it strong, truly iron-clad. The most popular types of springs are adjustable and torsion.

Exercises with adjustable resistance bands

(can be purchased here)

GD Grip Ultra expander (left) and Hammar Vice Gripper (right)

The main difference between the Hammar Vice Gripper adjustable wrist expander and the GD Grip Ultra is that the load in the Hammar Vice Gripper is created by decompressing the spring, while in the GD Grip Ultra it is created by compression. Hammar's springs have hooks at the ends, which allows you to easily and, most importantly, quickly adjust the stiffness. One of the springs can be removed without much difficulty and a gripper with one spring can be used. In fact, this is the simplest adjustable wrist expander. It has an A4 sheet size, costs slightly more than a regular torsion spring, and at the same time has an almost unlimited range of stiffness. This model is not as popular as conventional grippers due to the fact that it is still quite large, unlike the GD Grip Ultra, but the exercises will be more effective due to the smooth change in loads. The dimensions and weight of the GD are comparable to those of conventional torsion bars, and therefore exercises with the GD Grip Ultra can be done anywhere and anytime. Another advantage is the ability to adjust the amplitude.

As a bonus to your training, we recommend that you familiarize yourself with the TRX loops for training with your own weight. You can also read the articles on how to learn how to do pull-ups on a horizontal bar, functional training in the article section. And also in product categories: rubber shock absorber for fitness, elastic band for fitness, wrestling rubber harness, Sotsky Bison 1M exercise machine, TPX loops - exercise machine, neck exercise machine.

A set of exercises with a tubular expander for all muscle groups

The number of possible exercises is incredibly large. However, in order for a set of exercises with a tubular expander to be as effective as possible, it is recommended to choose the best movements.

Shoulder exercises

Press standing or sitting

Movement to the shoulders. It is more convenient to perform it with one hand, holding the second handle with your foot. Raise your arm up so that the body is securely fixed. 3-4 sets of 12-15 times on each hand.

Raising your arms in front of you

Movement to work the anterior deltoid. Secure one handle with your legs, take the second in your hand. Raise your arm in front of you until it is parallel to the floor. 3-4 sets of 10-12 times.

Raising your arms to the sides

Similar to the previous exercise, but with a focus on the middle beam of deltas. Secure one handle with your foot, take the other in your hand. Move your hand to the side (no higher than the level of parallel with the floor at the top point), after a short pause, return the handle to its original position. You can also perform lifts with both hands at the same time, fixing the expander in the middle with one leg.

Bent over arm abduction

Replacement of bent over raises to work the rear deltoid. An incredibly useful exercise for improving posture. To perform, fix one edge of the simulator with your right foot, take the second handle in your left hand. Bend over so that there is a right angle between your legs and body (if you have insufficient mobility, the angle can be reduced). Move your arm, slightly bent at the elbow, to the side, making a minimal pause at the peak point.

Broach

Powerful movement for the shoulders. To perform this, take the handles and step on the ropes to secure them. Stretch the handles as close to your chin as possible, spreading your elbows to the sides.

Chest exercises

Chest Press

Place the cable behind any support (column, wall bars, etc.). Move 1-2 steps forward. Take the handles and hold them with an overhand or neutral grip at chest level. Bring your arms forward, holding for 0.5-1 second.

Back exercises

Bent-over row

An exercise that can be performed in different styles: one or two arms, with cross abduction. The tourniquet is fixed with the leg, after which the arm bent at the elbow is brought to the body. Try to pull the handle towards your lower abdomen, contracting your shoulder blades as much as possible at the peak point.

Horizontal thrust

Place the cable behind any support and secure it. Take the handles and step back 1-2 steps to create tension. Perform rows towards the lower chest. In the exercise, it is important that the body is securely fixed.

Arm exercises

Biceps curl

Classic movement. The only difference is that the exercise is performed with a resistance band rather than dumbbells or a barbell. The tourniquet is fixed with the legs.

Triceps abduction

Another classic fitness exercise. Arm abduction is performed with the body tilted forward and the back straight. The tourniquet is fixed with the help of the legs. You can perform the exercise with each hand separately.

Leg exercises

Lunges

Secure one end of the cable with your foot, bring the other over your back and hold it in the chest area. Perform a series of lunges on each leg in turn.

Exercises with torsion expanders

(can be purchased here)

Expander with high rigidity and aluminum handles

This is the most popular type of expanders. They are a torsion spring mounted on plastic, aluminum, steel or even copper handles. It closes by bringing the handles together until they touch each other, in which case it is necessary to overcome the resistance of the spring. The closer the handles are brought together, the greater the force, so it is important to completely close the gripper before the handles touch each other.

Torsion spring and low resistance models can be purchased at almost any sporting goods store. With the start of serious training, most athletes switch to professional expanders of increased rigidity. They are produced by several companies; the best proven ones are Captains of Crush, which are produced by Ironmind. The level of resistance is determined by the diameter of the spring and the distance between the handles. They usually only have one firmness level, but they are easy to carry.

Installing an expander for training

A strong thumb when inserting deep increases force.

Installation in this case means positioning the expander in the hand before closing it, which will allow you to apply maximum force to the handles. To position it correctly in your hand, place the pad of your thumb on the handle. Before closing begins, the end of the opposite handle should be in the middle of the little finger. Applying chalk to the outer handle will help you grasp it correctly - it will not slip out of your hand. The distance between the gripper handles determines the force required to close. The most common types of installation are parallel, with a credit card and without installation. The further apart the handles are after installation, the more difficult it will be to close. In addition, the wrong type of installation can reduce the force applied to the handles. There is no consensus regarding the influence of hand size on the choice of one or another installation method. It is clear that a person with a small hand will have more difficulty closing the wrist expander if they start closing with a wide setting than a person with a large hand. However, constant training allows you to develop the necessary grip strength, and regardless of hand size, you can close from any setting.

Types of expanders

In the world of sports equipment, the wrist expander (exercises will be described below) is divided into 3 main types , which in turn are divided into subtypes.

Rubber ring

A rubber donut that takes the shape of a flattened one with the appropriate action of the hand. The load supplied by it is determined by the degree of resistance of the material, measured in kilograms, ranging from 5 (one of the minimum) to 65 kilograms (for advanced athletes).

The expander improves blood circulation, increases the elasticity of joints, and balances blood pressure.

It serves as an indispensable assistant in the recovery process of an injured forelimb: gradually, step by step, developing atrophied muscles without injuring the bones and increasing the speed of putting the arm into action.

Discharge in the form of kneading a rubber donut will benefit schoolchildren and students , especially during tests and exams. Memory improves and the nervous system is balanced.

For athletes, when exercising with an expander, as with any other exercise equipment, it is necessary to increase the load, that is, a gradual increase in the resistance of the devices used.

The ring-shaped expander is in turn divided into:

• Smooth - rubber, without any notches, fits easily in the hand and allows you to perform a variety of exercises;
• With pimples - creates a massage effect, affecting important nerve points and endings on the hands. With it you will get additional relaxation.

For more information about this projectile, watch the video:

"Ticks"

Consists of two handles and a metal mechanism between them (usually a ring or spring). Handles are most often made of plastic or steel .

If the manufacturer wishes to make the device convenient for users, the handles are covered with a special soft coating. Thus, the fingers do not get chafed when they come into contact with metal so often.

The difficulty of squeezing plastic products usually reaches 25-30 kilograms , while steel ones can load the hand with all 160 kilograms.

Particularly advanced models of pincer expanders are equipped with load adjustment. Some devices can also count the number of repetitions, which is very convenient when tracking the consumed load.

Spring expander

It consists of 2 parallel stick-handles connected by several springs. Unlike previous examples, this representative works on all fingers equally , without depriving the laziest one - the little finger.

The resistance is adjusted by adding/removing additional springs. only put up to 20 kilograms of load on your hands with this unit .

See also: Exercises for the arms - 5 quick movements Top 5 exercises for the arms with dumbbells

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.

Parallel installation

Pay attention to the position of the handles relative to the palm and little finger

Parallel installation in the hand means that before closing the handles are located parallel to each other at a distance of approximately 2.5 cm. Parallel installation is performed as follows: one handle is recessed into the crook of the palm, and the other is grasped with the fingers, after which the handles are brought to parallel. The middle of the little finger should be on the edge of the handle. Learning to close with a parallel setup is the first step towards a strong grip and is a fairly effective exercise. To apply maximum force to the handles in a parallel setup, you need to have strong thumbs on both hands. The thumb on the bending hand can be bent before the resistance band is installed in the hand; This way, in the crook of your palm you will form a support for the handle. A strong thumb on the hand that helps install the grip is necessary in order to bring the tight arms parallel to each other and perform the exercise correctly.

Upper body exercises

Working with expanders is necessary not only to strengthen muscles and increase overall tone.
This is a good prevention of joint diseases, and for some ailments, training can alleviate the condition. When choosing exercises with an expander for men and women, it is worth remembering this, because it is possible to relieve the symptoms of osteochondrosis, for example. The big advantage of this type of exercise is that it is possible to independently regulate the level of load, choosing the best option taking into account the condition of the body. Before exercising with a band or other expanders, you need to warm up. If you are going to focus on a specific muscle group, you can rub them. It is recommended to start gymnastics with one or two sets of 10-15 exercises. When creating a training program with a wrist expander or other apparatus, it is worth alternating movements to influence muscle fibers in different planes.

Trainers assure that a set of exercises with a spring expander or its equivalent can be repeated every day. If you can’t organize daily workouts for your shoulders, biceps, triceps and chest, you need to train at least 3-4 times a week. Otherwise, the effect of exercises with a wrist or other expander will be small.

Raising arms to the sides

To work, you need a shoulder spring expander or a projectile with rubber bands. Perform the exercise in the following sequence:

• stand in a position with your feet shoulder-width apart, straight arms spread to the sides with a stretched expander raised up above your head;
• As you exhale, you should spread and lower your arms at the same time, alternating movements: once so that the veins of the expander are located in front of the chest, the second - behind the back.

Men and women can do shoulder expander exercises differently. For example, you can hold the apparatus directly in front of your chest in the starting position, and, spreading your arms, try to make your fists with the handles of the exercise machine go as far behind your back as possible. Another option is to stretch diagonally.

Squeezing the ring

An exercise with such an expander affects not only the hands. It is good for shoulders and biceps. By squeezing the elastic ring, you can improve your grip: subsequently it will be easier to lift weights. Resistance bands for the hands are used by athletes, rock climbers, and wrestlers.

It is recommended to start training with an elastic apparatus so that the load is moderate. As the muscles strengthen, the exercise machine is changed. You can follow this training program:

1. During the first workout, perform about 100 compressions in 1 minute for one minute. After giving your hand a five-minute rest, do one or two more similar approaches, if possible.
2. In the second lesson, perform 100 compressions in a row, and in the last lesson, clasp your palm and hold the expander for as long as you can - it is advisable to hold it for at least a minute. The number of approaches is determined by the level of physical fitness.
3. At the next training session, they act on the following principle: first, they clamp the ring for as long as they have the strength to hold it. Immediately after this, do quick compressions - for 1-2 minutes.

If you follow such a program, you will be able to develop developed muscles in your arms, even involving your shoulders. In each specific case, the load has its own character, strengthening muscle fibers in different ways.

Biceps strengthening

With a tubular expander you can effectively strengthen your biceps. To do this, the exercise begins in a position where one handle is clamped with the foot, and the second is in the hand with an underhand grip. Further movements are performed as follows:

• while inhaling, the arm is bent at the shoulder, stretching the core of the expander;
• as you exhale, the upper limb is straightened, returning to its original position.

The exercise is repeated about 10-15 times with one hand. Then do the same with the other one.

Bending an expander stick

This machine looks simple: a spring with two handles. However, the expander stick perfectly pumps up the chest. You need to do the exercise for the pectoral muscles in this way:

1. With your hands forward, grab the handles of the expander with an underhand grip.
2. Without bending your elbows, you should press on the handles, trying to bring them together. Squeezing the exercise machine, take a breath.
3. As you exhale, return your arms to their original position.

To get results from your workout, it is important to remember to breathe correctly. It is also necessary to avoid bending your elbows.

Lateral body thrust

You can work very effectively by having a boxer's or swimmer's expander, as it is also called, on hand. Many exercises are performed with it. In particular, you can give a good load to muscles that are quite difficult to work out - the serratus middle and external oblique muscles.

To do this, clamp the loop of the expander with one foot, spreading your legs wider than your shoulders. The rubber band must be pulled over the shoulder, holding it with the palm of your hand. Next, the path of the cord lies behind the neck to the opposite hand, which grabs the handle of the projectile.

The body in this position is tilted at an angle of 45 degrees to the leg with the loop. The essence of the exercise is to straighten your torso completely, leaving the arm with the handle of the expander stretched like a string. Standing up straight, you need to feel the muscle tension in your arm, on your side, and then return to the starting position.

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.

Workouts with elastic bands for the whole body

// Training scheme with elastic bands:

• 3-4 workouts per week for 40-60 minutes
• first a block of abdominal exercises
• exercises with elastic bands
• stretching and cool-down exercises

Push-ups with a tourniquet

Place the band behind your back, then get into a push-up position with your hands pressing the other side of the band toward the floor. Keeping your abdominal and core muscles in conscious tension, straighten your arms and push up as high as possible, then slowly return to the starting position.

// Push-up program for a beginner

Reverse trapeze flyes

Stand up straight, place your feet shoulder-width apart, keep your abs in conscious tension (this trains the internal abdominal muscles). Take the elastic band with both hands, then extend your arms in front of you. Without bending your elbows, slowly spread your arms out to the sides while squeezing your shoulder blades together.

Abdominal row with harness

Before starting the exercise, carefully secure the elastic band at waist height. Stand straight, knees slightly bent. Stretch your arms in front of you, clasp them together, holding an elastic band. Tighten your abs, then slowly pull the tourniquet towards your stomach, avoiding twisting your body. On exit, return to the starting position.

// How to pump up the press correctly?

Standing harness row to the waist

Make sure the elastic is securely secured. Stand straight, feet shoulder-width apart, abs tense. Slowly pull the band towards your stomach, feeling the work of the latissimus dorsi muscles. The exercise can be performed with either one or two hands.

Squats with a tourniquet

Holding the bottom edge of the elastic with your feet, grab the top edge with both hands, then place them behind your neck. Start doing squats, making sure that your back maintains a natural arch and does not round, and that your abs are tense. From the bottom point, straighten up explosively.

// Squats - what do they do and what muscles work?

Hyperextension while standing

Like regular hyperextensions, band extensions train the lower back and strengthen the lower back. During the exercise, make sure that your back maintains a natural arch and your chest is directed forward. At the bottom point, the back is almost parallel to the floor, returning to the top point with an explosive force.

// Hyperextension - what is it and what are the advantages?

Bicep curls

This exercise is best performed with either an open rubber band or a rubber band with special handles. Press the bottom edge with your feet, then bend your elbows using the strength of your biceps. Make sure that your elbows do not change position and do not move forward (or press them to your belt).

// How to properly pump up your biceps?

Triceps extensions

Secure the elastic band in the upper position. Stand up straight, grab it with both hands, tighten your abs and lock your knees. As you exhale, pull the band down using the strength of your triceps. Also make sure that your elbows do not change their position, or press them tightly to the body.

// Best triceps exercises

Rules for conducting training

Before starting a home workout with elastic bands, a light warm-up for 5-7 minutes is recommended. Shadow boxing, jumping on a rolling pin, or an exercise bike are all suitable options. The main exercises of the program are performed in 3-4 sets of 12-15 repetitions. While performing, monitor the rhythm of your breathing - pull the elastic band as you inhale, release as you exhale. The break between approaches is from 30 to 60 seconds.

A good addition to the proposed training program would be abdominal exercises - they can also be performed at home without special equipment. First of all, we are talking about the plank, as well as straight and side crunches. If you have a horizontal bar, be sure to include pull-ups in your program - Fitseven has already told you how to learn how to do pull-ups using fitness bands.

Closing without installation

Little finger grips handle while closing

Closing without setting means that the spring is fully released before closing. Closing occurs with only the closing hand, without any assistance from the other hand. If you can close without setting, you have achieved maximum grip strength.

Since with this setup, insufficient force is applied to the handles of the expander, this exercise cannot be recommended for training aimed at developing grip strength. In addition, failure to install may cause injury. The hand position is unstable, so it is impossible to control the improvement of the result. Some manufacturers produce models with narrow amplitude handles - they allow people with small hands to close without installation.

Exercise with an expander to hold a belt

Keep the load vertical

This exercise involves lifting and holding a weight attached to a belt between the handles. When performing an exercise, the purpose of which is to develop grip strength and learn to control the compression of the expander, the handles are parallel to the ground. The belt material should be rigid but thin. A metal ruler is ideal for this purpose. Typically, loads weighing from several tens of grams to several kilograms are used to perform the exercise. Weights weighing more than four and a half kilograms should not be used, as this will place too much stress on the wrist. It is much more effective to use small loads with a tighter machine. Most trainees can lift a resistance band load one level heavier than what they normally lift.

Load on shoulder joints

Consider exercises with a shoulder expander for men that promote shoulder development:

• We stand straight, with our right foot we firmly press one of its handles to the floor;
• We take the second handle in the right hand and, as we exhale, raise our hand to the level of the chin;
• Inhaling air, we lower our hand to its original state.

We do the exercise in several approaches, 10-15 times each. Rest 2 minutes between sets. This is an excellent exercise as a morning exercise or warm-up before a workout.

However, by increasing the load on the simulator, it can be used to build muscle mass. To do this, you will need several sets of 8-10 repetitions with maximum muscle tension. This is followed by a rest of approximately 48 hours.

Overcrush or Overcrush (isometric exercise)

Squeeze the expander with maximum force

Overcompression involves squeezing the expander handles with maximum force for several seconds, resulting in an isometric (static) load when fully closed. As with the load hold, this exercise is best performed with a grip that you can control the compression of, so you can train the strength of the grip in the final stages of closing.

Beyond the limit of expander closure

Training beyond the closing limit consists of closing the expander, one of the handles of which has been filed down, and thus the distance required to compress the spring is increased by approximately 6 mm. Filing the handles increases the resistance to compression, and in order to close completely, you need to squeeze it in the palm of your hand harder than usual. The sawed handle design is used for the same purposes as super compressions, as well as exercises with a belt - to develop the strength necessary to hold the machine closed.

Filing down the handles will void manufacturers' warranties as it increases the likelihood of spring breakage. Super-compression using expanders with a sawed handle should be performed with extreme caution.

You only need to file one handle, cutting off a small piece of material from it. The spring resistance will quickly increase. If you file both handles, you will get your palm pinched between the handles when closing. The easiest and cheapest way to file the handle is with a large file, which can be bought at any hardware store.

Results from exercises with an expander

By regularly performing exercises with an expander for men, you can:

• strengthen and develop the muscles of the arms, abdomen, legs, shoulder girdle;
• increase the level of endurance and get rid of excess fat (to do this, you should perform the exercises quickly, with minimal breaks between approaches and with a large number of repetitions); strengthen the cardiovascular system (exercises with an expander are similar in effectiveness to running, which can cause knee problems if you are overweight or old);
• increase joint mobility and flexibility.

Exercises with an expander in a clamp

A clamp is placed on the handles of the expander

The clamp is used to fix the handles in a parallel position in the stage preceding full closure and to train the grip strength at this stage. The clamp is usually a large diameter washer that fits over a spring, or a hose clamp that fits over the top of the handles. They can be purchased at any hardware store. The clamp does not allow the handles to open wider than desired. Locking in the half-close position allows you to train a sharp close and negative contraction - tighter than what you normally train with. Typically, the handles are fixed at a distance of 2.5 cm to several millimeters. Installing the clamp for a long time should not affect the spring stiffness. If the clamp is weak, a tight wrist expander can break it.

The big advantage of training with a resistance band in a clamp is that you can train for as long as you like without having to set it in your palm before each rep. If you train with a grip at or above your limit, using a clamp can significantly reduce the stress on your joints that occurs when installing and performing negative compression. The clamp also makes the gripper less traumatic.

The most effective exercises with an expander for men to train various muscle groups

For the muscles of the shoulder girdle

• Position. While standing, one leg should be bent and slightly put forward, arms should be absolutely straight, spread to the sides, and the palms should be facing upward, holding the handles of the expander, the springs of which should be located between the chest and chin.
• Exercise. The arms should be spread as wide as possible, while the knee bends even more and the whole body leans slightly back. In the next approach, you need to change your leg.
• Intensity. This exercise should initially be performed 10 times with an acceptable load. Gradually it is necessary to increase the pace and increase the angle of inclination back.

For biceps

Position. Standing, the right leg fixes the handle of the expander, legs apart.

Exercise. The right hand holds the second handle and bends towards the right shoulder

Important: the elbow should not “help”, however, like other muscle groups.

Intensity. You should start repeating this exercise 10 times and then change your hand. To avoid performing the exercise incorrectly, do not increase the load too sharply.

For chest muscles

• Position. Lying on a bench, the expander passes under the bench, its handles in your hands. The spring is slightly tense, the arms are at chest level, the elbows are spread to the sides.
• Exercise. The arms straighten upward, feeling the tension of the spring. Stay in this position for a few seconds, and the hands return to the starting position.
• Intensity. The exercise must initially be performed 8 to 10 times, gradually increasing the load.

For leg muscles

• Position. Lying on your back, one handle of the expander is fixed in the hand at the level of the pelvis, the second is hooked with the leg bent at the knee.
• Exercise. The leg with the handle is slowly straightened, fixed in this position for several seconds and returned to the starting position. After completing the approach, you should change legs.
• Intensity. You need to start doing the exercise 8-10 times, gradually increasing the pace.

Expanders, depending on their purpose, design features and other parameters, are sold in various variations.

Expanders are distinguished:

• foot and hand;
• children and adults;
• with a certain type of fastening (floor or wall) and universal, etc.

There is another type of expander, which is quite popular among both sexes. It is commonly called a butterfly expander, exercises with which are quite effective for various muscle groups.

For triceps

• Position. While standing, one handle of the expander is on the thigh, the other is resting on the forearm. The elbow is pressed to the body.
• Exercise. The expander is compressed by pressing on the upper handle, then the pressure gradually weakens. After completing the approach, you should change hands.
• Intensity. For the exercise to be effective, it should be performed 10 times per approach with each hand.

For the shoulder joint and chest muscles

• Position. Standing, arms extended upward and holding the butterfly handles.
• Exercise. The “butterfly” must be squeezed as tightly as possible. The more your arms are extended, the more noticeable the result.
• Intensity. This exercise must be performed for 4-5 minutes.

For the press

• Position. Lying on the floor, legs bent at the knees, feet fixed on the floor surface. One end of the “butterfly” is clamped with the knees, and the other with the hands at face level.
• Exercise. The legs slowly rise, squeezing the expander and putting stress on the abs. It is fixed in this position for several seconds and returns to its original position.
• Intensity. The exercise must be performed 15-20 times per approach.

Negative compression

Use a collar to protect your knuckles while performing negative compressions

To perform a negative squeeze, close the machine with both hands and then hold it closed with only one hand. The purpose of this exercise is to train those muscles of the hand that are responsible for the ability to hold a tight gripper and are necessary to achieve closure. For maximum effect, focus not on how to prevent the resistance band from opening, but on keeping it as closed as possible. Negative squeezing puts a lot of stress on your arms, so you need to progress to these exercises gradually. To reduce the risk, use a clamp to prevent the gripper from opening too wide. To prevent the handles from slipping and tearing off the skin, use chalk when performing the exercise.

Working out the pectoral muscles

One of the most popular products is chest expanders. As a rule, they consist of two handles and a set of rubber bands or springs connecting them.

There are various exercises with a chest expander for men that allow you to do morning exercises every day and expose your muscles to maximum stress.

Before class, a warm-up is required to warm up the muscles; you can rub them. Let's look at a few exercises:

• We take the expander by the handles with our hands and, as we exhale, spread it out to the sides in front of us, and as we inhale, we return our hands to their original position;
• repeat the same exercise from the back;
• a similar exercise on the diagonal.

The exercises are repeated 10-15 times in one approach, in total we do 3-4 approaches, with breaks between them of several minutes.

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.

Exercises for legs and buttocks

The lower part of the body is also effectively worked out using different types of expanders. You can draw slender legs and thighs, pump up elastic buttocks, using such a projectile correctly.

One of the most effective leg exercises with an expander for men and women is called swings. In this case, the work is especially felt in the hips, but the abs and even the arms are also included.

You can perform swings standing and lying down, or even better, train in different ways, which allows you to include all muscle groups and alternate the load in several directions.

Squats

This exercise is popular among athletes, even if you do not use an expander. If you buy a simple tape or elastic band, you can put more stress on your legs, speeding up the process of forming strong muscles. Squats with an expander are performed as follows:

1. The tape should be placed under your feet, with your feet shoulder-width apart.
2. The ends of the expander are grasped with your hands. It will be more convenient if the cord passes through the back and lies in the palm of your hand over your shoulders.
3. Inhaling, you should sit down, and standing up, exhale.

To get the effect of the exercise for the legs and buttocks, you should do squats correctly. The back should remain straight, and the first movement when lowering begins with the pelvis, moving back.

Lunges

This exercise not only works your legs, it is also good for your back muscles. They start it by putting one leg forward and stretching an expander under it. The handles of the projectile are held at the shoulders, clenched in fists.

Next, they squat in place, lowering themselves until their knees are bent at an angle of 90 degrees: one goes to the floor, the other moves forward. When exercising with an expander, you should keep your back straight so that your body moves in a straight line straight down during the squat process.

Training with such equipment is practically harmless and is recommended for people of any age. The main thing is to monitor your well-being and the body’s response to stress. To train a beautiful and strong body with the help of an expander, it is recommended to periodically change the program. For example, you can create a set of exercises for a month, and after this period, change them.

Human performance in working with an expander

What are your capabilities?

The question of the limits of human capabilities when working with an expander has been discussed more than once. Some beginners are confident that with regular training they will be able to close Captains of Crush No. 4 in just a few months, others believe that they will never be able to close even Captains of Crush No. 2. It takes time to evaluate your capabilities.

1. Captains of Crush Trainer (COC T) – Some office workers will indeed not be able to close even the COC T models, which is a result of general low motor activity. With constant training, results are achieved very quickly, and the trainee will be able to move to the next level. Some men can immediately switch from COC T to COC 3. With regular training, almost all women can close COC T.

2. Captains of Crush No. 1 (COC No. 1) – Most physically strong men who have done manual labor will be able to close COC No. 1 without prior training. Many women are able to close COC #1 after a certain amount of training. Some female strength lifters can complete COC #1 without preparation.

3. Captains of Crush #2 (COC #2) - Most men and some gifted women are able to develop the strength needed to close COC #2. When attempting to close COC #2, many strength athletes find that they cannot do so, but more often than not, this failure is the result of poor technique rather than a lack of the required strength. You can achieve good results in training with COC No. 2 without general strength loads on the body.

4. Captains of Crush #3 (COC #3) – Most healthy men can, through training, develop the strength needed to close COC #3. To achieve this goal, a general strength load on the entire body is necessary; grip training alone will not be enough in this case. There are athletes who can complete COC No. 3 without prior preparation, although there are very few of them. Most gifted strength athletes train with COC #3 and COC #4.

5. Captains of Crush #4 (COC #4) – The most gifted athletes in the world were able to close the COC #4 resistance band after short but focused training. It is not easy for the average athlete to achieve this level, but if this is possible, you can confidently consider yourself the owner of one of the strongest grips of our time. Although this possibility cannot be completely denied, it is unlikely that a person will be able to close the expander tighter than COC No. 4 without the use of doping or in the absence of a genetic abnormality.

How to choose a tubular expander

A tubular rubber expander with handles is the simplest exercise machine. It consists of two D-shaped (or V-shaped) handles and a tubular harness. The material may vary depending on the price and manufacturer, although wear-resistant latex is considered the most popular.

Despite the simplicity of the design, choosing the right exercise machine is not so easy. Correct selection of the resistance of a tubular expander is a key point when choosing a simulator. Often, athletes overestimate (or underestimate) their capabilities and take equipment that does not correspond to their level of physical fitness. As a result, the training does not give the desired result and the only choice is to buy another simulator.

There is a universal gradation system. It is not observed by all manufacturers (each company tries to stand out and “surprise” with unusual colors, despite the classification), but in general they help you navigate when choosing. Load scale:

1. Entry level or light – green, yellow or pink strands.
2. Medium or medium - red tube.
3. Strong or hard – blue.
4. Professional or extra hard – purple or black tubes.

There are no universal tubular expanders, so choosing the weight is very important.

1. For example, hard and extra hard harnesses are recommended for men who can bench press a weight of 80 to 100 kg (the same applies to squats and deadlifts). Despite the fact that they are designed for lighter loads, exercises for men with a tubular expander are performed in a high-repetition style. This should be taken into account.
2. The same applies to exercises with a tubular expander for women . The weight is selected in such a way that you can perform up to 12-20 repetitions per set. Green, yellow and pink tubes work best for this.

Top 3 manufacturers

There are a huge number of models, from extremely cheap to expensive. Therefore, you can choose any simulator that suits a particular athlete. To practice with a tubular expander, you don’t have to buy expensive models. However, if you want to purchase the highest quality exercise machine, it is recommended to choose the most well-known manufacturers. Among them are:

• Atemi Att03 is a good model that has the lowest price among quality exercise machines. A fairly reliable option with a simple design.

• HouseFit 6981 is a device from a popular manufacturer of sports equipment. It has comfortable handles and a fairly durable design.

• NIKE Accessories Universal is a premium category trainer. It has an incredibly strong cable, handles with special fixation and a soft non-slip coating.

Expander shrinkage (seasoning)

If shrinkage is carried out incorrectly, the expander can break.

Over a certain period of time, new torsion bars shrink, as a result of which the resistance and distance between the handles is slightly reduced. The shrinkage period is approximately 100 closures. Until this period is completed, the final stiffness is unknown, but after shrinkage its stiffness remains constant. Some people want to speed up the shrinking process in order to train with a projectile that they are confident in its rigidity. You can do this correctly by closing the wrist expander almost completely and opening it with both hands. Another option is to simply train with a gripper and the shrinkage will occur naturally.

Using any of the following shrinkage methods can damage the expander, significantly reducing its rigidity:

1. If you close too quickly, the spring will heat up and may weaken.
2. If you apply too much force to the handles, you can bend the spring and weaken it.
3. If you close the grip by passing a rod through the spring ring, you can bend it and the spring will weaken.

These techniques are not acceptable methods of shrinkage and should not be used. The greatest number of problems can arise if you achieve shrinkage by passing a rod through the spring ring and stepping on the handle with your foot.

Differences between expanders

Two expanders #2. The one on the right is much tighter than the one on the left

Expanders are different from each other. If you take ten resistance bands of the same model from the same manufacturer, they will all have different stiffness. This is why each manufacturer has a range of different stiffnesses, rather than just one model with constant stiffness. The rigidity of one usually differs by ten percent from the rigidity of the same model. The stiffness is affected by the density of the spring, the amplitude of the handles, and the depth of the spring in the handles. Other factors that influence spring stiffness include the composition of the metal from which it is made and the cooling process during manufacturing.

Comparison

The expander on the right is a little tighter

The only accurate way to compare two resistance bands is to close them. Since they are all different, models from the same manufacturer can only be classified by their overall level of stiffness.

To move from one expander to another, you can give the following tips. First of all, you should focus on the size of the spring and personal experience of training with expanders from a particular manufacturer. The ratings of individual manufacturers should not be trusted, since each of them evaluates rigidity according to its own criteria.

The engineering company PDA has attempted to create a universal system for determining stiffness. It turned out that even with the use of the latest measuring equipment and the participation of those with the strongest grip in the world, it was impossible to develop a digital system that could accurately determine the stiffness of each individual resistance band. Those wishing to familiarize themselves with the stiffness comparison method proposed by PDA can find this work in open sources.

Recommendations for training with a shoulder expander

Unfortunately, not every expander can perform the exercises described above:

• Firstly, to train as many muscles as possible, the expander must be quite elastic so that it is possible to perform exercises while standing. Otherwise, the exercises can be performed while sitting, reducing the amplitude of tension of the springs.
• Secondly, it must be possible to remove the springs to change the load level.
• Thirdly, you can also connect two expanders, which together will increase the functionality of the simulator.

Recommendations for women

1. Choose a resistance band that is not too tight and has removable springs so that each muscle can be loaded. Rubber expanders, for example, single-tube ones, are also suitable for girls for this purpose.
2. To tone your muscles or lose weight, perform exercises 15-20 repetitions in 3 sets.
3. Resistance band exercises can be combined with various cardio exercises.