Expander multi - function- a simple and convenient tool for training

Most men remember the metal bands on the springs, which were very popular in Soviet times and served for improving the strength of various muscle groups. Over time, these simulators received a major development and became the ancestors of multifunctional swimwear, variations of which today there are quite a large number. Expander feature rich – is a simulator able in some measure to replace the gym.

The Advantages of a multifunctional swimwear

The Main advantage of such things as the multi-functional trainer-expander is its compactness and convenience. In addition, with the appropriate level of imagination in this simulator, you can effectively work all the major muscle groups of the body, ranging from trapezes and ending with the calf muscles. List of basic exercises will be given in the end of the article. And do not think that it is not a serious tool for pumping. Expanders are widely used by professional bodybuilders before going on stage to give your muscles shape and volume.

Kinds of tents

To date, multifunctional resistance bands very popular. Particular widespread varieties of rubber harnesses, such as chest expander multifunction HKCE208. This popularity ensured them a high wear resistance and durability, and relatively low cost. There are also the classical simulators on the springs, as well as band expanders. They all have their advantages and disadvantages that affect the choice of a particular type.

Band swimwear

Expander is a multifunction tape is an elastic tape with a certain tensile force. Often a drawback of this expander is the inability to change the load. However, it is also quite popular because of its durability.

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Expander multifunction spring – this is a real classic. Changing the number of springs that can stretch, you change and the complexity of the exercise. Their downside is quite a lot of weight and very high degree of usability.

The Best exercise with resistance bands

Now consider that capable multi-function expander. Exercises that it is possible to perform very simple and does not require additional learning. Here is a list of basic movements that can be performed with a chest expander for development of main muscle groups:

• The Trapezius muscles raise the shoulders up. So their pumping step on the middle of the tent, grasp the handles and do "shaking" shoulder.
• Deltoid muscles have three beam. Front raises his hand in front of him. For the pumping step on one end of the expander, and the second grip with one hand and raise it in front of him. Then change the hand and do the same motion with the other hand. The average beam raises hands to the side, so its pumping step on the middle of the tent, grasp the handle and raise your hands to the sides. Another exercise to pump this muscle groups can be thrust to the chin. For this step on the middle of the tent, grasp the handle and pull them in front of him to the chin. Rear beam deltoid muscle pulls arm back, so to study, grasp with both hands the handles of the expander and place it at chest level. From the starting position raise arms until, until they become perpendicular to the body.
• Chest muscles bring the arm to the body in the horizontal plane. For development, place the expander behind your back, and his hands grasp the handle. Keeping the arms parallel to the floor, straighten your arms, as if something is pushing away. Alternatively, you can try to do breeding. To do this, instead of repelling movements do “hugs” of hand movements.
• The back Muscles is withdrawn and the elbows back. To pump up, hook the middle of the expander for some object on the wall or something similar, and the hands grasp the handles and pull them to him. Another option might be pull from the top. To do this, fasten one end of the expander over some object on the ceiling and the other end is grasp by hand and pull it down.
• Feet, with a large pump is quite difficult. However, you can perform squats or lunges with this simulator. For this purpose the elastic part of the expander should be short enough. Step on the middle so that in the initial position you were in a squat position, grasp the handles and squat.
• Biceps flexes the arm at the elbow, so it is pumping just stand on one end of the chest expander, hand grip. After that do the desired amount of flexion and adjust the hand.
• Triceps extends the arm at the elbow. To effectively work out, fasten one end of the expander on the ceiling so that the other end was about level with your chest. Grasp his hand and unbend it. After performing the desired number of repetitions with one hand and adjust the workinghand.

An Example training program

Of Course, the expander is a multifunction not replace a complete workout with fitness equipment, however it will allow you to maintain your body in shape. Here is an example of training programs you can do using this wonderful simulator:

1. Pull expander for the muscles of the back.
2. Press the expander to the chest.
3. Spreading the hands apart to the deltoid.
4. Squats with an expander.

The Number of sets of each exercise – 3-4, the number of repetitions 12-15. Remember that this program is not binding. It is just an example showing how to train with multifunctional chest expander. Try to implement it or find some other program. And the most optimal way – to pick exercises in which you can best feel your muscles and perform them.