Expander training can be as effective in shaping your body as dumbbell exercises. This versatile device allows you to strengthen almost any muscle part, and at the same time it is light and takes up little space. Check why it is worth exercising on the expander and see an example of training with the use of this device.

Expander trainingis perfect for people who are starting to exercise strength. It is so versatile that in the initial phase of training, it can successfully replace the entire range of equipment available in the gym, such as lifts, dumbbells, barbells or chin-up bars. Thanks to this, it saves a lot of money, and at the same time takes up very little space and is easy to store.

More advanced people can also benefit from expander exercises. The device is an interesting alternative to equipment used in the gym and can be used to diversify the daily training routine.

Find out what types of expanders are and how to use this device in your training.

Expander - types

The expander was a popular exercise device mainly in the 80s and 90s. Most often it consisted of several long springs, the ends of which were connected by two plastic handles. Currently, spring expanders are used less frequently due to their low flexibility and limited use - they can be used to train practically only the upper body parts, mainly the arms, chest and back.

In the last dozen or so years, many new types of expanders have appeared on the market. The most universal are those made of rubber. They can extend to a greater width, and at the same time have lines of varying degrees of tension. They come in two variants: unregulated and regulated. In the former, the tension is unchanged and the lines are permanently attached to the handles. In the second case, the rubbers are color-coded and can be freely detached from the handles, thus adjusting the resistance during exercise.

Other types of expanders, mainly used for fitness exercises, are:

  • eight - equipped with handles and two rubber lines connected in the middle (thus creating an eight shape);
  • wheel (ring) - made of less flexible,thicker material. It is circular or elliptical in shape and has two neoprene handles for easy grip. Mainly used in pilates exercises;
  • expander with a leg holder (oars) - a device with two solid handles, which are connected by an elastic cord with a transverse handle. The practitioner puts his feet in the handles and, by stretching the lines, he imitates the rowing movement;
  • latex rubber - it is a piece of stretchy rubber without grips, it is versatile: it can be used for strength, general development, rehabilitation and pilates exercises.

Expander - what are the exercises?

Exercises with the use of an expander consist of stretching the lines with the arms and legs using a variety of techniques. The greater the elasticity of the rubber, the less resistance the machine puts on the muscles and the easier the exercise. If, on the other hand, the rubber is difficult to stretch, the muscles have to do more work and therefore the effort is more intense.

It is important to choose the right expander suited to your capabilities. It is not only your level of fitness that matters, but also your height. People who are shorter should choose devices with shorter lines, while tall people - with long lines. It is worth getting an adjustable expander, which allows you to gradually increase the load as you progress.

Expander training - rules

Below you will find an example of an expander training designed for beginners and intermediates. It can be performed independently, in preparation for isolated exercises in the gym, as well as supplementing ordinary weight training.

Before training, do a 10-minute warm-up to get your muscles used to exercise and avoid injury. Do each exercise for half a minute (beginners) or a minute (advanced). People who have not yet exercised strength should start with the lowest load (the lowest number of gums) and gradually increase the resistance every 3 workouts. The best results can be obtained by training 2-3 times a week.

1. Expander training - chest exercise

Start from the starting position. Holding the expander handles, stretch the lines behind your back at shoulder height. Do not tighten them too much - arms should remain open and bent at an angle of approximately 90 degrees. Stretch the expander by pulling the handles towards you at chest level. The most important thing is that you do not change the angle of your arms while stretching (do not straighten them or contract them - then the exercise will not be effective). Alternately spread your arms out to the sides and connect in front of you - as if you were opening and closinga book.

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2. Expander training - biceps exercise

Stand slightly apart, move your right leg forward, left leg a bit behind you. Distribute your body weight evenly over both legs. Hook one end of the expander to your extended foot, and grasp the other with your right hand (you can rest your left hand on your hip). Extend the expander by bending the arm at the elbow and lifting the handle vertically upwards. Stretch and release the lines alternately, taking care not to lower your arm until it is fully extended (biceps should remain tense all the time). Repeat the exercise on the other side.

3. Expander training - exercise for the back muscles (rowing)

Sit on the floor, straighten and bring your legs together. Hook the middle of the lines with your feet, grab the handles with your hands. Keeping your torso straight and stationary, begin to pull the handles horizontally towards you so that they are as close to your body as possible. Stretch the lines only by working your arms (bending and straightening). Don't bend over and round your back.

4. Expander training - triceps exercise

Stand shoulder-width apart, move your left leg backwards and your right leg slightly forward. Distribute your body weight over both legs. Hook one end of the expander to the back of your left foot (heel). Bend your left arm at the elbow, put it behind your head and grab the other end of the instrument. Stretch the lines by straightening your arm behind your head, and then relax it by bending it at the elbow. Repeat for half a minute and then change sides.

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5. Expander training - shoulder muscles exercise

Stand with your feet apart, more than shoulder width apart, with your toes pointing outwards. Hook one end of the expander to the left foot. Take the other end to your left hand. Put your right hand on your stomach. Extend the lines by lifting the straight arm to the side - so that at the end of the movement there is a right angle between the torso and the arm. Then loosen your grip by lowering your arm along your torso. Repeat for half a minute and then change sides.

6. Expander training - exercise for abdominal muscles and biceps

Sit in a straight position, hook the middle of the lines with your feet together. Take the expander handles in your hands and lie down on your back. Then, tighten your abdomen by lifting your entire back and at the same time pull the lines towards you, up to shoulder height. Lower your torso back to the starting position. Remember to keep your back straight and not bend your legs while exercising.

7. Expander training - thigh exercise

Stand up straight with your legs together, hook the center of the gumsabout the feet. Take the handles (without bending your elbows) and straighten your back. Bend your knees as you squat, then return to a standing position. Try to keep your knees from sticking out in front of your toes when doing squats. Repeat the exercise for half a minute.

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