An expander is a sports equipment, the work with which is based on resistance to elastic forces. Among all types of these devices, there are those intended for training the hands, hips, etc. Each of them is based on either a spring (springs) or rubber. When training, you either compress the apparatus, or stretch it, or bend it.
Benefits of use
As a rule, expanders are simple in design and therefore affordable. For the same reason, they are quite versatile, meaning you can often train different muscle groups with them (although this is not always the case). Compared to some other equipment that trains the same muscles, resistance bands will be safer and more affordable.
The undoubted advantage of any expander is its small size and light weight. If you have gone somewhere for a long time, and you have no place to pump up your muscles, but you want to keep them in good shape, then expanders will help here. With some of them you can literally train at any time and anywhere (excluding sleep, of course). These, for example, are expanders for training the hands, made in the form of a rubber ring.
Reviews
Catch the scores of the lucky ones who managed to complete the training course.
Oleg, 25 years old
I immediately took a high-quality vacuum sealer and wore it for 4 months in a row. As a result, I enjoy truly unexpected results. There is a noticeable increase in volume and length, 0.7 and 1.8 cm, respectively. If we talk about the duration of the set, I wear a core expander for at least 5 hours a day. I wear it at home and even to the office. The system is so convenient and invisible that no one even suspects that I have a trainer in my pants.
Vladimir, 42 years old
I am an experienced user of various systems. About 3 years ago I purchased a loop ex. Problems with poor fixation, poor circulation and pain arose already at the start. In total, I endured it for about a month and switched to the vacuum version. After the loop - this is just a find! After six months of training, he reached a height of 2.1 cm in length and 1.3 in girth.
Alexey, 31 years old
I am diagnosed with a small penis. When erect, he did not even reach 10 cm. He lay down on plastic surgery, then had a ligamentotomy, after which he was prescribed to wear an extender. I've been wearing the system for 5 months, I started with 2 hours a day. Now the workouts last for 6 hours and I see the results. From a pitiful size I have grown to a strong 14.5 cm. The difference is noticeable and I don’t think of stopping!
Kinds
If we divide expanders according to what kind of product is the basis, then it is either rubber or spring. In addition, expanders today include sports equipment that uses the gyroscopic effect.
If we divide expanders according to muscle group training, we can distinguish the following:
- a medical tourniquet, it is quite versatile, so it can be used to train different muscles and in different ways;
- for hand training;
- for training the shoulder muscles;
- for training the pectoral muscles;
- for training the back muscles;
- for training the muscles of the thighs;
- for training elbow joints;
- special.
Special ones include those expanders that are used in a particular sport. For example, expanders can be used for training by martial artists, skiers, etc. We will be guided by what has been said here; in other sources, special may mean other sports equipment, for example, with built-in force meters.
Hand exercises
To work the deltas, it is best to choose basic exercises, due to the load present, which is distributed over several muscle groups. Exercises with a spring expander are best suited.
Set of exercises:
- Standing expander rows. To perform the exercise, you will need to fix the middle of the simulator on the crossbar, which is located at chest level. Having taken the starting position, you need to grab its edges, placing your hands shoulder-width apart and perform a pull-down, bending your elbows.
- Swing your arms up. You need to step on the expander in the middle of the band, holding your hands along the edges of the simulator. Traction movements are performed by swinging upwards. It is necessary to ensure that your arms are straight and do not bend at the elbows.
- Pull to the chin. To perform this exercise, you need to step on the machine in the middle of the band, holding the handles of the machine with your hands and bringing them together. Then pull the projectile from the bottom up to the chin, bending your arms at the elbow joints.
Carpal trainer
Adidas wrist expander
The hand expander can have different designs. In its simplest form, it is a rubber ring. In other cases, as a rule, the property of a spring to resist compression or stretching is used. For example, it can be made in the form of two halves of a dumbbell, between which springs are installed. There are other designs.
When training with a wrist expander, the amount of effort required to complete the exercise is important. For rubber projectiles, this value is usually small and does not exceed twenty-five kilograms. Designs that use a spring can be designed for different forces, up to one hundred kilograms and above. Some of them allow you to customize the required load. Depending on the required effort, certain exercises are used. The effect of muscle training also depends on this. If you plan to work, say, with a heavy barbell, and you need to train your hands, then the load on the hand should be large.
As for the expander on the gyroscope, the exercise boils down to the task of spinning this gyroscope with a brush. The more it is untwisted, the more difficult it will be to perform the exercise.
Captains of Crash wrist expander
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.
Shoulder (chest) expander
The simplest example of such a projectile is a tourniquet, as well as an expander in the form of two handles connected by several springs.
The exercises are based on stretching a band, or spring, usually in front of you, which trains both the chest and shoulder muscles. In both cases, the load can be adjusted.
Of course, stretching the apparatus in front of you is not the only exercise that can be performed. There are many more of them. In some cases, the projectile can get caught on something.
In addition to the above-mentioned projectiles, tubular rubber expanders can be found on sale today. They are analogous to a harness or spring expanders.
Expanders - types and functionality
Expanders are exercise equipment whose work is aimed at counteracting (resistance) movement.
Our ancestors were familiar with only two types of expanders: spring (in the form of several metal springs placed on two wooden handles) and wrist (rubber wheel). Today, the range of this simulator is so large that many amateur athletes may not even be aware of the existence of some of its varieties.
Before we dwell in more detail on each type of this sports equipment, I would like to once again remind you of the benefits of training with expanders and its advantage over block exercise machines. The first thing that catches your eye is the reasonable price of the product. Buying an expander, unlike an expensive exercise machine, is available to everyone. Plus its compact size means you don’t need to look for a separate place in your apartment for training. You can exercise with an expander at any time and anywhere.
A wide range of this product group allows you to choose a simulator that will meet all your wishes and physical capabilities. Thanks to resistance-based training, you can easily achieve the desired result, be it increasing muscle mass, losing excess weight, correcting your posture, or simply improving your overall health.
What types of expanders are there?
Expanders can be divided into three groups: tape, tubular and spring.
The density of the material is responsible for the load; the higher the density, the higher the load when stretching the expander (tape and tubular). Measured in kilograms.
The material from which the expander is made can be: Rubber (rubber), TPE - thermoplastic rubber, latex or steel.
Let's look at each group separately in order to take a closer look at the functionality of the product and understand which muscle group has the greatest effect on which particular expander.
Band expanders.
Latex fitness elastic bands and fabric fitness elastic bands.
The simplest and most affordable expander. It is a ribbon closed in a loop. It is made of latex or on a fabric basis with latex threads.
Perfect for fitness classes. Training with fitness bands allows you to work out all the main muscles, improve your relief, tone your skin and get rid of cellulite.
The main thing is to choose the right resistance level:
It is commonly mistakenly believed that the tape with the lowest resistance (load) is ineffective. This is not a correct opinion. By using a maximum resistance band, you work to increase muscle mass. Everything here is simple and clear, as during training with iron: heavy weight means mass, small means relief.
If you want a toned silhouette, sculpted and toned muscles, then you need to exercise with less resistance, but do the maximum number of repetitions.
Tape expander.
Also known as expander tape, it is a tape whose length can vary from 120 cm to 150 cm.
Designed for fitness training, Pilates, yoga and stretching. Made from elastic material, these machines provide additional resistance during dynamic exercises. Such workouts allow you to create a beautiful silhouette. Unlike classes with heavy weights, where an increase in muscle mass will be ensured, classes with a band will form a feminine and sophisticated figure, without pumped up legs and arms.
Recently, a new type of tape expander has appeared on sale - a tape expander with grips. This is the same tape, but stitched vertically in several places, which allows you to adjust the grip distance. Material: fabric and latex threads.
Rubber loops.
Rubber loops are designed to perform various strength exercises. Despite the fact that rubber loops are most often used for pull-ups on the crossbar or parallel bars, their functionality is much wider.
The loops are suitable for crossfit training, weightlifting training, gymnastics, practicing techniques of various types of martial arts, fitness, strength and cardio training, powerlifting.
When starting training with rubber loops, you need to remember that the main thing in the preparatory stage is the correct choice of band. Only a correctly selected load and your desire for the goal guarantee high efficiency of the training process.
Tubular expanders.
A tubular expander is a hollow tube; the thickness and density of the material determine the load level of the expander. The denser the material, the harder the tube stretches. Accordingly, using an expander of the required resistance, you can replace dumbbells, weights, barbells and block exercise machines with it.
A figure eight expander is the same tube only closed in a circle and fixed in the center. With this expander it is convenient to perform low-amplitude exercises. For example, arm raises to pump up the pectoral muscles or hip abductions to strengthen the glutes.
The figure eight expander is more suitable for fitness or Pilates classes, while classic tubular expanders will fit well into a more intense workout schedule.
They can be used to work the muscles of the arms, back and legs. By increasing the load, you can achieve the same results as when performing basic exercises with a barbell.
With the right approach, all the rows and presses that you do in the machine will be available to you using just this one machine.
Wrestling harnesses.
Sports rubber harnesses.
The exercises are based on the intensity of the resistance and practicing the striking technique.
Our store Zozhno.ru offers a wrestling harness, also known as wrestling rubber, 3 and 5 meters long.
A 5 meter wrestling harness gives greater freedom of movement. So, for example, if you plan to train strikes with amplitude steps or leg swings, it is better to choose
this accessory.
A five-meter wrestling harness provides a smoother increase in load, unlike a three-meter one.
If you are looking for a wrestling harness for classical training, practicing small amplitude strikes, and also want to focus your training on intensity
resistance, then opt for a three-meter wrestling harness.
The wrestling harness differs not only in length, but also in diameter. It is measured in millimeters. From us you can buy a wrestling harness with a diameter of 16, 14, 12, 10 and 8 mm.
According to the diameter, wrestling harnesses are divided into four load levels (45, 35, 25, 15 and 10) which are measured in kilograms.
Everything is simple here, the stronger the resistance, the more difficult it is to stretch the tourniquet. However, it is very important not to overestimate your capabilities. An important criterion for any training with
The wrestling harness is a movement technique that can easily be lost due to the load beyond the athlete’s strength.
Expander for a boxer, skier, swimmer.
The expander is made of braided rubber bands.
The load/resistance of the expander is translational. When choosing the resistance level of the expander, we start from our physical capabilities and training classification.
The maximum resistance/load of the expander is 24 kg to meet the needs of professional athletes. When practicing combat skills, such an expander can easily replace a real enemy.
The average resistance/load level of 18 kg is perfect for functional and circuit training. With such an expander you can work on endurance, performing exercises as many times as possible.
An expander with a resistance/load of 6 and 12 kg is suitable for beginner wrestlers, skiers and swimmers who want to develop technique and speed of movement.
An expander for a boxer, skier, or swimmer will perfectly complement a warm-up or daily workout.
Spring expanders.
Chest expander.
The same simulator from which the whole epic of expanders began many years ago. A product that was used by our grandfathers. Several springs, 50-60 cm long, are fixed on two handles. By stretching the springs, by spreading the arms, resistance is created, which allows you to work out the thoracic region, as well as the muscles of the arms and back.
The effectiveness of this exercise machine was proven more than a hundred years ago; even then, men used this apparatus to increase the volume of the chest and back muscles. The chest expander is perfect for daily health-improving gymnastics for the stronger half of humanity. Women can use a machine with one or two springs (they can be easily removed from the handles) to strengthen the muscles of the chest, back and arms.
An alternative to a spring chest expander is a tubular expander for the same purpose. The range of chest expanders is complemented by FLEX SHAPER. The principle of operation of the product is very similar to the butterfly expander. This is a simulator designed to work out the chest, shoulder girdle, back and can be used to strengthen the hips.
Hand expanders.
They come in different shapes, most often spring ones. Aimed at improving grip, strengthening the muscles and tendons of the wrist and forearm. Compact exercise equipment that you can always take with you. Why do you need grip and finger tenacity training? There are sports in which grip strength plays an important role, for example, if you perform tricks on the horizontal bar or do pole acrobatics, are interested in rock climbing or gymnastics on the canvas. Training with a wrist expander significantly speeds up the process of recovery of muscles and ligaments after injuries and fractures.
Other expanders.
There are expanders designed for professional training.
Expander for neck muscles.
A special device for bodybuilding that allows you to pump up your neck muscles. Synthetic ribbons, sewn in a special way, are shaped like a helmet for the head. Two carabiners are attached to the ribbons. The set includes a chain on which you can fix any load, for example, a weight or weights from a barbell. Principle of exercise: flexion and extension of the neck with weights. Perhaps this projectile is of no interest to amateurs, but athletes who achieve ideal proportions for participation in competitions will appreciate this invention.
Expander "Battle ball".
Aimed at training speed, agility and hitting accuracy. It will help athletes of various types of martial arts, especially boxers, to develop the necessary skills.
When choosing an expander for training, do not be intimidated by the large assortment of products. The main thing is to determine for yourself the purpose of your training and, based on this, choose the desired subgroup of goods. Next, based on your physical capabilities, select the level of load (resistance).
The expanders are simple and easy to use; you will quickly get used to this machine and learn how to regulate the load. Exercises with an expander are accessible even to beginners.
An expander is one of the best exercise equipment for home workouts. Having bought an expander for training, you will understand that this is the most affordable exercise machine for creating a beautiful figure.
Butterfly
This sports equipment is advertised as a thigh workout. Apparently, this is due to the fact that there are not many equipment that trains the hips. However, they can train not only the hips, but also the muscles of the arms and shoulders. The principle of working with this device is based on bending an elastic spring.
There is an alternative projectile made in the form of an elastic ring.
Skier-boxer-swimmer trainer
In a particular sport, specific muscles should be most developed. Therefore, there are special types of expanders, focused on a particular sport.
Structurally, the expander of both a skier and a boxer differs little from a rubber tubular expander or other similar projectile. A distinctive feature is the loop attached in the center, which is used to hook onto something or something. What will differentiate them is the type of exercises used rather than the design.
For swimmers, expander designs are somewhat more varied. In cases where it is rubber with a handle and a loop, like skiers or boxers, the shape of the handle matters. Some exercises require you to secure the apparatus to your legs, then instead of a handle, a belt or something similar is used to keep the apparatus on your leg. In some cases, the loop in the middle is used as a belt. In addition, there are expanders for training the right and left halves, that is, there are two of them identical. True, this is again rubber with handles. Finally, there are expanders that limit the movement of the legs.
Many expanders are multifunctional. These include a tourniquet, a boxer's expander, a skier's and others.
Hand expanders can also be multifunctional. For example, if they are part of a dumbbell.
Oblique abdominal muscles
A wasp waist with an expander is real. It is enough to do exercises for the oblique abdominal muscles every day. The exercise is performed from the starting position of the legs shoulder-width apart, the left foot fixes the middle of the expander, and the 2 handles are taken together with one hand. Then you need to lean to the left side as far down as possible, and then lean to the right as far as possible, making a semicircular movement along the axis with your body; you need to stay in this position for 10-15 or 30 seconds. It all depends on individual preparation.
These exercises will help increase the load on the already familiar elements of physical activity. They will help you work out the main muscle groups and save time. After all, not everyone can afford to spend an hour and a half traveling to the gym and back, and then another 2 hours studying there. The main thing is to correctly compile a complex of muscles worked during a workout. Loading and resting alternately.
Choice
There are highly specialized expanders, there are expanders focused on muscles that cannot be trained with other similar equipment, there are universal expanders and focused on certain sports. The latter, however, are quite multifunctional and can be used, if necessary, in other sports (with or without modification).
You should also pay attention to the fact that expanders of the same type are oriented towards different forces; some allow you to adjust the force.
Thus, which expander to choose is up to you. Perhaps you are more interested in price. If you play sports seriously, then it is better to consult a coach.
