What kind of simulator is there?
Look at the photo of the wrist expander and see that in most cases it is a small ring made of cast rubber. This is the simplest, most affordable and durable mini-exercise machine, which has only one drawback - the inability to reduce or increase the load.
In addition to the rubber expander, there are other types of exercise equipment: spring, adjustable, as well as modern devices in the form of balls, springs and eggs.
The standard spring mechanism consists of two grooved handles connected by a tight metal or plastic spring.
Thanks to the design of the device, it provides for regulation of pressure force, which allows you to practice several types of different exercises on one simulator.
The adjustable wrist expander is based on a similar spring mechanism, complemented by several load levels, which provides greater versatility, reliability and safe training.
Research: Resistance bands help compared to doing nothing
There is no miracle: research proves the obvious - the positive effect of training with expanders on the physical condition and development of strength in the elderly, during rehabilitation after endoprosthetics and a number of other operations (if compared with “doing nothing”), as well as in healthy people - if we compare them with those who I didn't study at all.
A 2001 study (6) examined muscle adaptations during elastic resistance training with a device called Sportcord (which is very similar to the study commissioned by the manufacturer of this resistance band, but the researchers' conclusion below is not the best for the resistance band).
SportCord.
The participants were 8 men and 13 women. The average age of both is 20 years. The study lasted 8 weeks. During training, they performed single-leg squats and calf extensions.
Elastic resistance training resulted in a small increase in 1RM with free weights and a significant increase in repetitions to failure, as well as an increase in type 2 muscle fibers in men (fast-twitch muscle fibers, with greater strength and fatigue resistance). However, although there were some changes in the muscles, the researchers concluded that the effect was less than when applying similar short-term loads using free weights .
Choosing the right expander
Exercise with a wrist expander will be most effective under several conditions: regularity and proper selection of the simulator.
To choose a suitable device, you need to try out all the proposed devices and select the most convenient one, which does not cause pain when squeezed and does not give in completely.
It is recommended to start training with the “lightest” rubber expander, eventually changing it to a spring or adjustable one. Experienced athletes are better off choosing high-quality models from Captains of Crush, as well as those expanders that indicate stiffness values in the range of 25-165 kg.
Why do you need training?
Representatives of various professions, such as climbers and musicians, need a strong grip. However, it can also be useful for ordinary housewives who go grocery shopping on their own.
However, the greatest need for a strong grip is experienced by people who engage in strength training, because... It is almost impossible to achieve serious results without developed muscles of the hands and forearms. The fact is that when training large muscle groups (back, chest), it is important to focus not on holding the apparatus, but on the target muscles. Otherwise, to build a beautiful body, the athlete will have to put in much more effort than his opponents with a strong grip.
Squeezing technique
When working with any exercise machine, it is imperative to follow a certain technique, since due to regular repetitions and approaches, the muscles are strengthened faster and better. It is recommended to follow the following algorithm:
- Stretch your hands by bending the expander with minimal rigidity or general exercises aimed at these zones;
- Maintaining the same intensity, do the maximum possible number of compressions;
- Rest for a few minutes, holding the expander in your hand;
- Repeat the exercise up to 15 times in 1 workout, taking a break between sessions for at least 3 and no more than 5 days;
- After the third workout, you should alternate your fingers to distribute the force evenly: first squeeze with 4 fingers, then 3 and 2.
Resistance bands and machines/free weights - scientific comparison
A 2010 study (8) compared the effects of a short-term program using resistance machines, free weights, and resistance bands.
The study involved 43 physically developed women, whose average age was 21-22 years. They were divided into 3 groups:
1. Exercises with Thera-Band resistance bands, 2. Exercises on machines and free weights, 3. A control group that did nothing.
Each group followed a similar periodized training program that lasted 8 weeks. 2-4 sessions per week, 3-4 sets of exercises of 8-15 repetitions.
The Thera-Band is a simple tourniquet that can be stretched as you please.
As a result, after 8 weeks, using special instruments, we measured Maximum Isometric Voluntary Contraction in 3 exercises:
– Vertical rowing: improvement in results by 19.9% (for those training with tourniquets) and +19.8% (for those training on machines and with free weights),
– Squats : +14.1% (harnesses) and +28.9% (machines and free weights),
– Back extension : +14.4% (harnesses) and +14% (machines and free weights).
Conclusion: Exercises with resistance bands can be comparable to traditional training in terms of improvements in isometric strength (if a load comparable to a similar exercise with free weights is used) .
There is another study (8) that compared the effects of resistance bands and weight training machines. In this study, 45 healthy middle-aged women were divided into 3 groups (resistance bands, exercise machines, and control group). The first two trained for 10 weeks, 2 times a week. The result is similar: regardless of the device used, under conditions of equal resistance, similar muscle adaptations occur .
Exercises and activities
The question “How to exercise with a wrist expander?” Each athlete decides individually, because the main thing is not the place and time of training, but the regularity and intensity of training.
Exercises can be fast or measured, gentle or intense, and the choice of appropriate technique depends on the person’s athletic training, the rigidity of the machine and the free time available.
For example, the following exercises are often used:
- Persistent compression of the expander for 1-2 minutes and a five-minute rest.
- Squeeze the expander a certain number of times (50 for beginners and 100 for advanced ones) and rest for 3-5 minutes, while the exercise machine is held in the hands in a compressed state.
- Bending the expander until you feel a burning sensation in the muscles of the forearm.
- Squeezing the device to the limit, pausing for 30 seconds and unclenching.
Exercises with a wrist expander can be performed in public transport, in the office, school or in bed, the main thing is to carefully monitor the intensity of the load and monitor the regularity of training.
Benefits and harms
The main purpose of the wrist expander is to develop the forearms, wrists and fingers, strengthen the grip, and improve blood circulation in the hands. However, the benefits are not limited to this: frequent training has a beneficial effect on the general condition of the body. As for people involved in strength sports, for them this is a full-fledged simulator, for which it is simply impossible to find a replacement.
It’s difficult to talk about the dangers of a hand expander, because... it is one of the simulators whose injury rate is close to zero. It is almost impossible to get injured when using this device. Of course, using cheap and hard rubber models is associated with some inconveniences, but they are not so critical as to give up training.
