Glad to see you again, dear readers! Hundreds or even thousands of articles have already been written on various options for home training. And they all differ in some ways, but in some ways they are similar to each other.

The difference usually lies in the equipment used. Sometimes, in order to load all muscle groups, you have to use several types of sports equipment. For example, dumbbells, fitballs, weights and other exercise equipment. Surely those who exercise have a question about whether there is a universal remedy with which you can pump up all the muscles of your body. And I have a positive answer to it - a rubber expander.

Before moving on to the basics of training with this equipment, I want to show you how versatile this product is. There are a wide variety of types of expanders.

Let's start with the fact that they can be classified into two types: spring and rubber. Further gradation includes such types as carpal, humeral (chest), tubular (ring, figure eight and double figure eight, spider), .

Moreover, the spring expander does not include all subtypes, but only the hand, shoulder and stick exercise equipment. In addition, with the advent of modern materials such as latex, springs are becoming a relic of the past. In this regard, the question is: which expander is better, rubber or spring? - you can answer that it is rubber, but with a small reservation. The leaders among hand trainers are still.

One article is not enough to talk about all types. Therefore, today we will look at rubber expanders in detail.

Why is a rubber expander so good?

If you have decided to exercise at home and are now looking for equipment for training, then I would advise you to purchase a rubber expander. To be more precise, take a closer look; in fact, these two types are identical.

They are good because they contain a large set of elastic tubes with gradation according to load. This makes it easy to select the required load depending on your level of fitness. The expander is made with handles, which makes it easy to handle.

If you want something simpler, then pay attention to rubber bands and loops. These are some of the most budget options, without any bells and whistles. By the way, loops can be used not only at home, but also in the gym. By combining them with exercise machines or barbells, you can get an unusual type of load from standard exercises.

Rubber expanders are also good because they have a different effect on the muscles, unlike exercise machines. They allow you to keep your muscles tense throughout the entire approach. This will lead to the involvement of more muscle fibers. Also, the use of rubber will allow you to arbitrarily choose the load vector.

The expander has no inertia. This will, firstly, eliminate cheating. Secondly, it will protect you from injury. Well, thirdly, as I already said, it will allow you to constantly keep your muscles in tension. All these qualities make it an attractive exercise machine not only for men, but for women.

You can buy an expander at almost any sports store, for example, at a sports master. A large selection of exercise equipment is presented in the smartelastic online store. I also bought a good set from Girbest.

How to train with an expander?

Using your imagination, you can come up with a workout for almost any part of the body. But you should follow a few simple rules.

1. Any workout is, first of all, a load on the muscles, but ligaments and joints are also actively involved in the work. Therefore, before training, you need to do a warm-up, which may consist of swinging and rotating movements of the head, arms, torso and legs. Just don't do everything at the same time.
2. When exercising with an expander, hold it firmly to prevent it from slipping out of your hands.
3. Often, due to the nature of the exercise, you have to clamp the expander with your feet or attach it to something. In this case, make sure that the fastening is secure.
4. When performing the exercise, the expander should always be taut, even in the starting position.
5. The load needs to be chosen so that you can perform 10 to 15 repetitions with good technique.
6. When training with an expander, maintain smooth movements in each exercise and pause for a few seconds at the point of maximum muscle contraction.

As you can see, the rules are quite basic. I suggest you start training.

Exercises with an expander

The training complex may look similar to the standard one. . On each day, one large muscle group (legs, chest, back) and one or two small ones (biceps, triceps, shoulders, abs, forearms) are loaded.

Leg exercises

• Squats with loops or band. If you are using loops, stand with your feet on one part and put the other around your neck. When using ribbons, you can simply hold the loose ends taut in your hands. Perform 3-4 sets of 10-15 repetitions.

• Lunges. In the case of training with an expander, it is much more convenient to first do one approach on one leg and then on the other. In this case, the expander should be clamped under the foot of the leg in front. Perform 3-4 sets of 10-12 repetitions on each leg.

• Calf raises. Stand with your toes on one part of the expander, and throw the other behind your neck, as with squats. Perform 3-4 sets of 12-15 reps.

Back exercises

• Vertical traction. Analogue. The exercise loads the latissimus dorsi muscles. Secure the middle of the expander at the top, preferably on the ceiling. Stand or sit underneath and take the loose ends in your hands. In the starting position, your arms should be raised up and the expander should be stretched. Pull your arms down by contracting your lats. Perform 3-4 sets of 10-12 repetitions.

• . Secure the middle of the expander to your feet. With a powerful movement, pull the handles towards your stomach, while squeezing your shoulder blades. Perform 3-4 sets of 10-12 repetitions.

• Raising your arms back. . But the shoulder girdle also receives a portion of the load. So with this exercise you will also pump up your rear deltoids. Perform 3-4 sets of 10-12 repetitions.

Chest exercises

• Expander press. It can be performed standing, securing the middle of the band on a vertical plane at the level of the shoulder blades. You can also perform the exercise by simply holding an expander behind your back. Perform 3-4 sets of 10-12 repetitions.

• Reduction of one hand. Having secured the expander at the level of the shoulder blades, take the free end in your straightened hand. Stand sideways to the attachment point. With a smooth movement, overcoming the elastic force of the expander, bring your hand to a position in front of you. Perform 3-4 sets of 10-12 repetitions on each arm.

Hand exercises

• . Secure the resistance band by pressing it to the floor with your feet. Take the loose ends in your hands. Perform curls. The grip can be changed to pronated (palms down) or neutral (palms facing each other). Do 3-4 sets of 10-12 reps.

• Standing triceps extensions. The expander mount is the same. Hands from elbow to shoulder are directed upward and pressed to the ears. Extend both arms with a smooth movement. Do 3-4 sets of 10-12 reps.

Delta exercises

• Retraction of arms to the sides. Having secured the expander under your feet, abduct your arms to the sides, as in the photo. 3-4 sets of 10-15 repetitions will be enough.

• Raise your arms in front of you. Anterior deltoid exercise. Do not raise your shoulders while performing the movement. Do 2-3 sets of 10-15 reps.

Abs exercise

• Torso rotations. This exercise works well on the oblique abdominal muscles. Having secured the expander at the level of the shoulder blades and turning sideways towards it, take the free ends in your hands. Perform turns against the resistance of the tape. Perform 2-3 sets of 15-20 rotations.

The listed exercises are quite enough to create a complete set of exercises. Well, all the cards are in your hands! But don't forget to watch the workout videos.
With this I say goodbye to you. Subscribe to updates. Ask questions that interest you and repost on social networks.

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They work not only the shoulders, but also the entire upper body. Today we'll look at the most effective moves with this simple yet versatile machine.

Exercise No. 1. Raising your arms in front of you with a shoulder expander

Goal: development of the pectoral and anterior deltas. Technique: Stand straight, feet shoulder-width apart. We build up the required resistance of the expander, after which we grab both handles and, while inhaling, move them apart to maximum tension. As you exhale, we return to the starting position. We repeat the movement 10-15 times. Note: The best exercise with a chest (shoulder) expander for developing the pectoral muscles. One of the most energy-intensive movements, which is why it should be performed at the beginning of the workout. An alternative is dumbbell flyes or arm flyes in a special machine.

Exercise No. 2. Raising arms with a shoulder expander from behind the back

Goal: working out the back muscles. Work on the rear delts. Technique: Stand straight, feet shoulder-width apart. We build up the required resistance of the expander, and then lift the exercise machine to outstretched arms. As you inhale, simultaneously stretch the expander and place it behind your back. As you exhale, we return to the starting position. We repeat the movement 10–15 times. Explanation: The best exercise with a shoulder expander for developing back muscles. An alternative is pull-ups and overhead pull-downs.

Exercise No. 3. Swings with a shoulder expander

Goal: development of all delta bundles. Technique: we perform the exercise in three variations:

• In a standing position without bending over. The work includes the anterior (60%), middle (30%) and rear (10%) deltoids.
• In a standing position with a slight inclination. The anterior (30%), middle (45%) and rear (25%) deltoids work.
• In a standing position with an inclination almost parallel to the floor. We work the front (10%), middle (30%) and rear (60%) deltoids.

We stretch the expander. As you inhale, raise your shoulders up, but do not raise your elbows above the level of your deltas. As you exhale, we return to the starting position. We repeat the movement 15–20 times. Explanation: the best exercise for developing deltoids. An alternative is dumbbell swings with different levels of inclination.

Exercise No. 4. Standing arm curls with shoulder expander

Goal: working out the biceps and forearms. Technique: insert one leg into the handle of the expander, which secures the exercise machine. We grab the second handle with one hand. As you inhale, bend your arm at the elbow joint. We try to feel the work of the biceps. We linger at the top point, where the forearm touches the biceps, for half a second, after which we return to the starting position. We repeat the movement 12–15 times. Explanation: The best exercise with a shoulder (chest) expander for biceps. The athlete can either hold the leg itself or position it, which allows them to work the biceps from different angles. An alternative is standing curls with a barbell or dumbbells.

Exercise No. 5. Arm extensions standing (sitting) with a shoulder expander

Goal: isolated triceps workout. Technique: stand up straight, grab the handle of the machine with your left hand. We straighten our arm and then bend it at the elbow joint. We take the second handle with our right hand. As you inhale, hold the expander with your right hand, and straighten your left arm until full extension at the elbow joint. As you exhale, we return to the starting position. We perform 12–15 repetitions, after which we change the working hand. Explanation: The best exercise with a shoulder expander for triceps. An alternative is arm extensions with dumbbells or a barbell.

Exercise No. 6. Traction (chin pull) with an expander

Goal: working out the front, middle and rear deltas. Technique: hold the shoulder (chest) expander on the floor with one foot. We grasp the handle with both hands. While inhaling, use the deltas to stretch the handle to the chin. As you exhale, we return to the original position. We repeat the movement 15–20 times. Explanation: Experiment with the position of your leg holding the resistance band. This is the best complex exercise with an expander for developing deltoids. An alternative is chin-up with a barbell or dumbbells.

Exercise No. 7. Side bends with an expander

Goal: working out the oblique abdominal muscles. Technique: use your right foot to fix one handle of the expander on the floor. We grab the second handle with our right hand. The left hand touches the left cheek. As you inhale, bend to the left. As you exhale, we return to the starting position. We repeat the exercise 15-20 times. We change the supporting leg and arm. Change the side of the tilt.

This is what your program will look like:

Two workouts can be combined into one. But combining training will reduce variety, which will affect both athletic performance and the state of the nervous system.

Read more about how to properly train with a shoulder expander here (Link to “How to properly train with a shoulder expander?”).

Final table

Exercise		Efficiency on a scale from 0 to 10	Note
Raising your arms in front of you	Development of the pectoral and anterior deltas		An exercise for which chest and shoulder expanders were created.
Raising arms from behind the back	Development of back muscles and rear deltas		The effectiveness is lower than that of standard pull-ups to the chest, since the exercise imitates the less effective pull-ups to the upper back.
Swings with a shoulder expander at different angles	Development of all delta beams, increase in shoulder volume		Develops deltas at different angles. The effectiveness is no lower than that of the dumbbell version.
Standing arm curls	Working out the biceps and forearms		The only effective exercise for biceps. Experiment with the angle of movement.
Standing arm extensions	Triceps pumping		Choose your resistance carefully. If you choose an expander that is too hard, then if the technique is incorrect, the exercise will become traumatic.
Chin pull	Comprehensive work on deltas		The exercise is less effective than swings, but easier from a technical point of view.
Side bends with an expander	Working on the obliques		Girls do not need to overdo this exercise, as it widens the waist. Choose a resistance that is not too high and take measurements every 2 weeks.

Muscles involved: The back muscles of the thigh (biceps femoris). Buttocks. Calf muscles.

Initial position: Secure the resistance band with the clamp to the wall in the down position and fasten the ends of the elastic tube or several tubes to the leg straps.

Lie on your stomach with your feet facing the wall, first placing a pillow under your knees so that the knee area extends beyond the pillow. Move away from the wall to a distance of light tension on the elastic tubes and firmly grasp with your hands a stationary object, such as a thick rope.

Performing the exercise: As you exhale, smoothly, overcoming resistance, bend your legs using the full range of motion to the maximum. After completing the bend, pause at the peak of the contraction. As you inhale, smoothly return to the starting position.

Exercise Tips: Perform the movement with the strength of your thigh muscles, do not lift your pelvis from the floor.

For smoother resistance, use two separate tubes or multiple tubes of the same resistance for each leg.

Seated Leg Curl

Muscles involved: The back muscles of the thigh (biceps femoris). Calf muscles.

Initial position: Secure the expander with a clamp to the wall in the lower position or in a position 50 cm from the floor and fasten the ends of the elastic tube or several tubes to the leg straps.

Sit on a chair facing the wall (about 2 meters from the wall) and straighten your legs forward. Move away from the wall to a distance of light tension on the elastic tubes. Firmly grasp the edges of the chair with both hands. The back is straight.

Performing the exercise: As you exhale, gently bend your knees. When the knee joint reaches a 90° angle (the lowest point of the exercise), stop and try to tighten the muscles in the back of your thigh as much as possible. As you inhale, smoothly return to the starting position.

Exercise Tips: For smoother resistance, use two separate resistance tubes or multiple tubes of the same resistance for each leg. To prevent your legs from moving apart during the exercise, fasten the elastic tube carabiners directly to the rings of both straps.

men - black + green or blue + red tubes, women - blue or blue + green tubes.

Leg extension from a sitting position

Muscles involved: Lower, patella area of ​​the thigh (quadriceps muscle)

Initial position: Sit on a chair with your back to the wall (about 1 meter from the wall) and fasten the ends of an elastic tube or several tubes to the strap of one leg. Move away from the wall to a distance of light tension on the elastic tubes. The back is straight.

Performing the exercise: As you exhale, smoothly straighten your leg. Take a break. As you inhale, smoothly return to the starting position.

men - blue tube, women - red tube.

Leg extension from a lying position

Muscles involved: Anterior thigh muscles. Posterior thigh muscles. Buttocks.

Initial position: Fasten the expander using a clamp to the wall at a position of 50 cm from the floor and fasten the ends of the elastic tube or several tubes to the straps. Lie on your back with your head facing the wall, raise your legs and bend your knees at an angle of approximately 70 degrees. Place your feet into the straps and move away from the wall to the distance of light tension on the elastic tubes.

Performing the exercise: As you exhale, gently squeeze the expander with your feet until you are completely straight. Take a break. As you inhale, smoothly return to the starting position.

Exercise Tips: During the exercise, do not lift your lower back off the floor. After performing the exercise, do not get up immediately, lie on your back for 1 minute.

men - blue + red + green tubes, women - blue + red + yellow tubes.

Bringing one leg from a side-lying position

Muscles involved: Adductor muscles of the thigh.

Initial position: Attach one end of an elastic tube or several tubes to a ring in the wall at chest level, and the other end to a strap on your leg.

Lie on the opposite side with your head facing the wall. Raise the involved leg vertically up and move away from the wall to the distance of light tension on the elastic tube. Extend your bottom arm. The upper arm bent at the elbow rests the palm on the floor in front of the chest, fingers facing the head.

Performing the exercise: As you exhale, bring your upper leg toward your lower leg. Take a break. As you inhale, smoothly return to the starting position.

After completing all the repetitions on one leg, do the same number of repetitions on the other.

Exercise Tips: You can also choose not to fasten the strap to your ankle, but simply thread your foot through the loop of the strap.

After performing the exercise, do not get up immediately, lie on your back for 1 minute.

men - blue + red tubes, women - blue + yellow tubes.

Bringing one leg into a sitting position

Muscles involved: Adductor muscles of the thigh.

Initial position: Secure the expander using the clamp to the wall in the down position.

Sit on the floor parallel to the wall, so that your knees are located approximately opposite the point where the expander is fixed to the wall. Fasten the strap to the leg closest to the wall and hook the elastic tube or several tubes to it. Move the involved leg as far to the side as possible and move away from the wall to the distance of light tension of the elastic tubes. The back is straight and slightly tilted back. Hands are pulled behind the back and rest on the floor.

Performing the exercise: As you exhale, bring the involved leg towards the other leg. Take a break. As you inhale, smoothly return to the starting position.

After completing all the repetitions on one leg, do the same number of repetitions on the other.

One leg abduction in a sitting position with an upper expander mount

Muscles involved: Gluteus medius and minimus muscles.

Initial position: Clip one end of an elastic tube or several tubes to a ring in the wall in the up position.

Sit on the floor facing the wall, with your feet about 1 meter from the wall. Hook the carabiners of an elastic tube or several tubes to the strap on one of your legs and move away from the wall to the distance of light tension of the elastic tubes. The back is straight and slightly tilted back. Hands are pulled behind the back and rest on the floor.

Performing the exercise:

After completing all the repetitions on one leg, do the same number of repetitions on the other.

men - blue tube, women - red tube.

Leg extension from a sitting position

Muscles involved: Gluteus medius muscle.

Initial position: Secure the expander using the clamp to the wall in the down position.

Sit on the floor parallel to the wall, so that your knees are located approximately opposite the point where the expander is fixed to the wall. Fasten the strap to the leg farthest from the wall and hook the elastic tube or several tubes to it. Move away from the wall to a distance of light tension on the elastic tubes. The back is straight and slightly tilted back. Hands are pulled behind the back and rest on the floor.

Performing the exercise: As you exhale, move your involved leg as far to the side as possible. Take a break. As you inhale, smoothly return to the starting position.

After completing all the repetitions on one leg, do the same number of repetitions on the other.

men - red tube, women - green tube.

Swing your leg back

Muscles involved: Gluteus maximus muscle.

Initial position: Secure the expander using the clamp to the wall in the down position.

Hook the carabiners of an elastic tube or several tubes to the strap of one leg and move away from the wall to the distance of light tension of the elastic tubes. Stand facing the wall and place your hands on the back of a chair. The back is straight.

Performing the exercise: As you exhale, move your straight leg back as far as possible. Take a break. As you inhale, smoothly return to the starting position.

After completing all the repetitions on one leg, do the same number of repetitions on the other.

men - red or green tube, women - green or yellow tube.

One-leg expander row from a prone position (frog)

Muscles involved: Gluteal muscles. Muscles of the front of the thigh.

Initial position: Clip one end of an elastic tube or several tubes to a ring in the wall in the up position, and the other end to a strap on one leg.

Lie on your stomach with your feet facing the wall. Move away from the wall to a distance of light tension on the elastic tubes.

Performing the exercise: As you exhale, bend the involved leg at the knee and smoothly pull the knee forward as far as possible. At the extreme point of the amplitude, pause. As you inhale, smoothly return to the starting position.

men - blue + red tubes, women - blue + yellow tubes.

Resistance band toe row

Muscles involved: Muscles of the front of the leg.

Initial position: Secure the expander with a clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the straps.

Sit on the floor facing the wall. Place your feet into the straps and move away from the wall to the distance of the elastic tubes. The toes are extended forward. The back is straight and slightly tilted back. Hands are pulled behind the back and rest on the floor.

Performing the exercise: As you exhale, pull your toes toward you, contracting the muscles of the front of your shin as much as possible. As you inhale, smoothly return to the starting position.

Performing the exercise: The exercise is performed at an intense pace until a burning sensation is achieved in the muscles being worked out.

The exercise is performed using a small range of motion, so the initial tension of the elastic tubes should be greater than usual.

Do not bend your knees during the exercise; movement occurs only at the ankle joint.

Go through the entire range of motion, from full stretch at the beginning to full contraction at the end.

men - blue + red tubes, women - blue + green tubes.

Twisting

Muscles involved:

Initial position: Secure the expander with a clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two straps. Wrap your hands around the straps with a neutral grip (palms facing each other).

Take a couple steps back and kneel down. The distance from the knees to the wall is about a meter

The angle at the knees is slightly less than 90°. Lean forward and bend slightly at the waist. Pull your arms down until the angle at your elbows becomes straight. Lock your hands in this position until the end of the exercise.

Performing the exercise:

Exercise Tips: Don't use too much load. Too much load provokes the activation of the hip extensor muscles, arms and latissimus dorsi muscles. Impeccable technique and high repetitions are two factors that play a decisive role in developing the abdominal muscles.

Your hips, arms and shoulders should remain absolutely still throughout the exercise. As soon as you begin to bend your legs, the main work is no longer done by the abs, but by the hip flexor muscles. If you bend your arms or tilt your shoulders, you turn the crunch into a pullover, in which the muscles of the arms and latissimus dorsi play the first role.

The movement begins from the head and shoulders and gradually “flows” to the lower back. Your task is not to tilt your torso strictly down, but to “twist”, that is, squeezing your abs while simultaneously arching your back upward.

When you finish the movement, do not straighten your body to the end. Keep it parallel to the floor or at an incline to keep your abs tight even between reps.

Twisting

Muscles involved: Upper abs and obliques.

Initial position: Kneel with your back to the wall, feet resting on the wall. Grasp the handles with an overhand grip.

Performing the exercise: As you exhale, tighten your abs and pull the expander down, bending until your elbows come closer to your knees. When squeezing your abs, be sure to round your back. At the bottom point, take a short break and try to tighten your abs even more.

Exercise Tips:

Your hips, arms, and shoulders should remain absolutely still throughout the entire exercise.

The movement begins from the head and shoulders and gradually “flows” to the lower back. Your task is not to tilt your torso strictly down, but rather to “twist”, i.e., squeezing your abs while simultaneously arching your back upward

men - blue, women - red + yellow tubes.

Side turns while standing

Muscles involved: External oblique abdominal muscles. Intercostal muscles.

Initial position:

Stand with your side to the wall and clasp the handle of the expander with both hands. Hands in front of you, slightly bent at the elbows. Move away from the wall to a distance of light tension of the elastic tubes. Spread your legs wide apart. Statically tighten your abs and back.

Performing the exercise: As you exhale, holding the handle of the expander with slightly bent arms, smoothly, without sudden movements, turn your torso in the direction opposite to the wall. As you inhale, smoothly return to the starting position. After completing all the given repetitions, stand on the other side of the wall and repeat the exercise.

Exercise Tips: When returning to the starting position, do not relax the tension of the elastic tubes. The abdominal muscles should remain tense even between repetitions.

Use a light load to perform this exercise.

If you have lower back problems, perform the movement slowly, controlling every moment of it.

men - red tube, women - yellow tube.

Tilt of the torso to the side

Muscles involved: Oblique abdominal muscles.

Initial position:

Stand with your side to the wall and grab the handle of the expander with your hand closest to the wall. Feet shoulder width apart. Extend your arm to the side and move away from the wall to a distance of light tension on the elastic tubes.

Performing the exercise: As you exhale, bend in the opposite direction as low as possible. At the extreme point of the inclination, make a distinct static pause. As you inhale, smoothly return to the starting position. After completing all the given repetitions, stand on the other side of the wall and repeat the exercise.

men - black + blue tube, women - blue + red tube.

Torso rotation (lumberjack) from the top position

Muscles involved: Upper abs and obliques.

Initial position:

Performing the exercise: As you exhale, holding the handle of the expander with straight arms, make a chopping movement from top to bottom with a rotation of the body. As you inhale, smoothly return to the starting position. After completing all the given repetitions, stand on the other side of the wall and repeat the exercise.

Exercise Tips: This exercise requires some learning. Start with the lightest load and perform the movement very slowly. Make sure your feet are completely still.

The amplitude of movement should be maximum. Step 20-30 cm forward to swing from behind your back.

Torso rotation (lumberjack) from the bottom position

Muscles involved: Upper abs and obliques.

Initial position: Secure the expander using the clamp to the wall (door) in the lower position and fasten both ends of the elastic tube or several tubes to one handle.

Stand with your side to the wall and clasp the handle of the expander with both hands. Move away from the wall to a distance of light tension of the elastic tubes. Spread your legs wide apart, knees slightly bent. Statically tighten your abs and back.

Performing the exercise: As you exhale, holding the handle of the expander with straight arms, make a chopping movement from the bottom up, turning the body. As you inhale, smoothly return to the starting position. After completing all the given repetitions, stand on the other side of the wall and repeat the exercise.

Exercise Tips: Start the exercise with the lightest load and perform the movement very slowly.

Make sure your feet are completely still.

Pay special attention to your abs. Do not do the exercise with a relaxed stomach!

Don't pull the expander solely with your arms - try to use your abdominal muscles as much as possible.

“Cut” exactly diagonally! Maintain a straight handle path for each repetition.

Don't rest your chin on your chest! Keep your head in line with your spine.

The amplitude of movement should be maximum.

men - blue or red tube, women - green or yellow tube.

Leg Raise

Muscles involved: Lower abdominal muscles.

Initial position: Secure the expander using the clamp to the wall in the down position. Clip the ends of the elastic tube to the two leg straps and lie on your back with your feet against the wall. Straighten your legs and move away from the wall to a distance of light tension on the elastic tubes. Grab your hands firmly onto a stationary support, such as a thick rope.

Performing the exercise: As you exhale, lift your legs up, slightly bending your knees, until your legs are perpendicular to the floor. Hold this position. As you inhale, smoothly return to the starting position.

men - green tube, women - yellow tube.

Alternating arm curls

Muscles involved:

Initial position: Attach the ends of an elastic tube or several tubes to two handles and wrap your hands around them with an underhand grip. Stand with both feet on the elastic tubes. Feet shoulder-width apart, toes pointed slightly to the sides. Bend your elbows slightly until the elastic tubes are slightly stretched. The gaze is directed straight ahead. Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set.

Performing the exercise: As you exhale, bending one arm at the elbow, pull the handle of the expander towards the corresponding shoulder. Having reached the top point of the amplitude of movement, without delay, while inhaling, smoothly lower it back. Having straightened one arm, begin to bend the other, maintaining the tension of the elastic tubes in the lowered arm.

Exercise Tips: Keep your back straight while performing the exercise. The elbows are pressed tightly to the body at all times, all movements are made only in the elbow joints.

One arm curl

Muscles involved: Middle and bottom biceps

Initial position: Make one turn of the elastic tube or tubes around your foot and fasten the ends of the tube to one handle. Grasp the handle of the expander with one hand with an underhand grip, and place the hand of the other hand under the lower part of the triceps of the working arm.

Bend your arm slightly at the elbow until the elastic tubes are slightly stretched. Take a small step forward with your involved leg.

Performing the exercise: As you exhale, bending your arm at the elbow joint, pull the handle of the expander towards your shoulder. When you reach the top point, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position, while maintaining the tension of the elastic tubes.

Exercise Tips: Keep your back straight while performing the exercise.

The bottom of the triceps of the working arm should be pressed firmly against the hand of the other arm throughout the entire exercise.

Choose a load at which you can reach the handle of the expander to shoulder level.

men - blue or red tube, women - green tube.

Arm Curl

Muscles involved: Bottom, middle and top of the biceps, top of the forearm.

Initial position: Attach the ends of an elastic tube or several tubes to two handles and wrap your hands around them with an underhand grip. Stand with both feet on the elastic tubes. Feet shoulder-width apart, toes pointed slightly to the sides. Bend your elbows until the elastic tubes are slightly stretched.

Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set. The gaze is directed straight ahead.

Performing the exercise: As you exhale, bending your elbows, smoothly pull the handles of the expander to the level of your upper chest. While lifting the handles, do not move your elbows, keep them at the sides of your body and do not bend your wrists. As soon as your hands are level with the top of your chest, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position, while maintaining the tension of the elastic tubes.

Exercise Tips: Keep your back straight while performing the exercise. The elbows are pressed to the body all the time, all movements are made only in the elbow joints.

Choose a load at which you can reach the handles of the expander to shoulder level.

If you cannot correctly adjust the working length of the expander, the tubes are too long for you, then perform biceps exercises with the expander fixed to the wall (door).

men - black + red or blue + red tube, women - red or red + yellow tube.

Overhand grip curl

Muscles involved: Brachialis, biceps, upper forearm.

Initial position: Attach the ends of an elastic tube or several tubes to two handles and wrap your hands around them with an overhand grip. Stand with both feet on the elastic tubes. Feet shoulder-width apart, toes pointed slightly to the sides. Bend your elbows until the elastic tubes are slightly stretched.

Tighten your lower back muscles and maintain the natural curve of your spine for the rest of the set. The gaze is directed straight ahead.

Performing the exercise: As you exhale, bending your elbows, smoothly pull the handles of the expander to the level of your upper chest. As soon as your hands are level with the top of your chest, pause and tighten your muscles even more. As you inhale, smoothly return to the starting position, while maintaining the tension of the elastic tubes.

Exercise Tips: Use lighter resistance than underhand grip biceps exercises. This is explained by the fact that the main load in our exercise falls not on the biceps, but on the brachialis muscle, which is much smaller and weaker than the biceps.

Movement occurs only at the elbow joint. All other parts of the body, including the upper arm from the elbow to the shoulder, should remain motionless for the rest of the set.

Always keep your elbows at the sides of your body. As soon as you begin to push your elbows forward, the front deltoids immediately come into play, which “take away” part of the load from the muscles of the forearm and the load on the shoulder muscle

Always keep your hands in line with your forearms.

men - black or blue tube, women - red or green tube.

Arm Curl

Muscles involved: Middle, top and bottom of the biceps.

Initial position:

Stand facing the wall and clasp the handles of the expander with an underhand grip. Straighten your arms forward and move away from the wall to a distance of light tension on the elastic tubes. To give your body a more stable position, take a small step with one foot. Keep your back straight and your abs engaged for the rest of the set.

Performing the exercise: As you exhale, tighten your biceps and pull the handles of the expander towards your head. Try to keep your upper arms still and parallel to the floor. At the extreme point of the amplitude, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position.

Exercise Tips: Perform the movement through a full range of motion.

The legs, torso and upper arms should remain motionless until the very end of the set.

When the arms are straightened and the elbows are at shoulder level, then when bending the arms, the load is focused on the middle of the long head of the biceps, due to the development of which the biceps acquires a convex shape (biceps peak).

Don't relax your hands, keep them tight, and don't let your wrists flare as you pull the handles toward your head.

It is allowed to slightly bend your wrists as you approach the top point. This will put more stress on your forearms and help your biceps contract more.

men - black or blue tube, women - red or red + yellow tube.

Arm Curl

Muscles involved: Middle and bottom of the biceps.

Initial position:

Stand with your back to the wall and clasp the handles of the expander with an underhand grip. Pull your arms straight back and move away from the wall to a distance of light tension on the elastic tubes. To give your body a more stable position, take a small step forward with one leg.

Performing the exercise: As you exhale, tighten your biceps and, bending your elbows, smoothly pull the handles of the expander forward. Try to always keep your elbows still and close to the sides of your torso. Once your forearms are parallel to the floor, pause. As you inhale, smoothly return to the starting position.

Exercise Tips: For additional load, take another small step forward in the starting position and move your arms back even more.

men - black + red or blue + red tube, women - red or red + yellow tube

Arm Curl

Muscles involved: Middle, top and bottom of the biceps, top of the forearm.

Initial position:

Stand facing the wall and clasp the handles of the expander with an underhand grip. Move away from the wall to a distance of light tension of the elastic tubes. To give your body a more stable position, take a small step towards the wall with one foot. Straighten your arms and lean back slightly. Keep your back straight and your abs engaged for the rest of the set.

Performing the exercise: As you exhale, tighten your biceps and pull the handles of the expander to the top of your chest. Try to keep your elbows always stationary and near the sides of your torso or slightly in front. At the top, pause and tighten your biceps even more. As you inhale, smoothly return to the starting position.

Exercise Tips: Perform the movement through a full range of motion. At the top point, your elbows go slightly forward; at the bottom point, fully straighten your arms, while maintaining the tension of the elastic tubes.

Use a workload that allows you to perform the exercise without bending your torso back and forth.

men - black + red or blue + red tube, women - red or red + yellow tube.

Arm curl from a lying position

Muscles involved: Biceps.

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Lie on the floor with your feet facing the wall and clasp the handles of the expander with your hands with an underhand grip. Straighten your arms along your body and move away from the wall to a distance of light tension on the elastic tubes.

Performing the exercise: As you exhale, bending your arms at the elbow joints, pull the handles of the expander towards your shoulders. Pause and tighten your biceps even more. As you inhale, smoothly return to the starting position.

Exercise Tips: Throughout the set, make sure to keep your upper arms flat on the floor at all times.

When using a heavy load, bend your knees and place your feet firmly on the floor.

Do not rotate your wrists during the entire movement.

men - black or blue + green tubes, women - blue or red + yellow tubes

Press down with two hands

Muscles involved: Triceps

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and clasp the handles of the expander with your hands with a neutral grip (palms facing each other). Bend your elbows at an angle of 90 ° and move away from the wall to a distance of light tension of the elastic tubes. Feet shoulder width apart. Knees slightly bent. The torso is tilted slightly (15-20 ° ) forward. The elbows are slightly extended in front of the body. Maintain this body position for the rest of the set.

Performing the exercise: As you exhale, keeping your elbows as close to your sides as possible, bend your arms down. Extending your arms downward, at the moment when your little fingers are below your elbows, begin to smoothly turn your hands and spread your arms out to the sides along your body so that when you fully straighten your arms, your palms are pointing back.

Exercise Tips: Do not move your elbows throughout the exercise. The upper arms, torso and legs remain motionless until the end of the set!

Do not loosen your grip during the exercise and do not straighten your wrists!

Increasing the load should not be an obstacle to maintaining the correct technique for performing the exercise.

Arm extension from the top position

Muscles involved:

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and grab the handles of the expander with an overhand grip. Raise your arms up and forward at a 45° angle from the vertical. Bend your elbows at an angle of 90° and move away from the wall to the distance of light tension of the elastic tubes. Feet shoulder-width apart or, to give your body a more stable position, take a small step forward with one leg.

Performing the exercise:

With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise Tips: The resistance should not be too great, as this can disrupt the technique of performing the exercise, which significantly reduces the load on the triceps and the effectiveness of the entire exercise.

Fixing the upper arms at an angle of 45° to the vertical is an important element of the exercise. Fully straighten your arms at the top of the exercise to achieve maximum triceps contraction.

men - black or blue tube, women - red tube.

Kneeling Press Down

Muscles involved: Triceps.

Initial position:

Kneel down facing the wall (about 1 meter from the wall) and clasp the handles of the expander with an overhand grip. Bend your elbows at an angle of 90°. The torso is tilted slightly (15-20 ° ) forward.

Performing the exercise: As you exhale, keeping your elbows as close to your sides as possible, bend your arms down. With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise Tips: Do not move your elbows throughout the exercise. The upper arms, torso and legs remain motionless until the end of the exercise.

Increasing the load should not be an obstacle to maintaining the correct technique for performing the exercise.

men - black or blue tube, women - red tube

French press

Muscles involved: Long (back) part of the triceps

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and grab the handles of the expander with an overhand grip. Take your arms bent at the elbows back behind your head.

Tighten your psoas muscles and maintain the natural, S-shaped curve of your spine. The chin is parallel to the floor or slightly raised up.

Performing the exercise: As you exhale, keeping your shoulders motionless, smoothly straighten your arms at the elbows.

With your arms fully extended, achieve peak triceps contraction. As you inhale, smoothly return to the starting position.

Exercise Tips: Throughout the entire set, do not relax the lumbar muscles and firmly fix the spine in a natural position (torso straight, back slightly arched in the lower back).

Try to always keep your upper arms (elbow to shoulder) still and as close to vertical as possible. By bending your elbows forward, you reduce the effectiveness of the exercise, since the focus of the load shifts from the triceps to other muscles.

Fully straighten your arms at the top of the exercise to achieve maximum triceps contraction.

The decisive role in the exercise is played not by the working weight, but by the correct technique.

men - black or blue + yellow tube, women - red tube.

One-arm press down

Muscles involved: External triceps

Initial position: Secure the expander with a clamp to the wall (door) in the upper position and fasten both ends of the elastic tube or several tubes to one strap or handle.

Stand with your side to the wall and grab the strap or handle of the expander with the hand farthest from the wall. Bend your arm at the elbow joint and press it towards your body. The working hand should be in the same vertical plane with the expander. Move away from the wall to a distance of light tension of the elastic tubes.

Performing the exercise: As you exhale, keeping the elbow of your working arm pressed to your body, straighten your arm down. With your arm fully extended, achieve peak contraction of the triceps. As you inhale, smoothly return to the starting position.

After completing the set with one arm, begin performing this triceps exercise with the other arm.

Exercise Tips: Keep the elbow of your working arm motionless and as close to the side of your body as possible. By moving your elbow to the side, you strengthen the contraction of the long head of the triceps, but at the same time weaken the load on the lateral (side) head of the triceps, which is precisely what this exercise is aimed at.

The reverse grip squat press also thoroughly engages the medial (inner) head of the triceps. It is she who begins to straighten the arm. But if you want to achieve its maximum contraction, stand facing the wall and perform arm extension in a plane perpendicular to the torso.

men - red or red + yellow tube, women - green or yellow tube.

Wrist curl

Muscles involved: Bottom of the forearm.

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Sit on the floor facing the wall at a distance of about 1.5 meters from the wall and clasp the handles of the expander with your hands with an underhand grip. Bend your knees and place your hands on your knees so that your wrists remain suspended. Extend your wrists downwards and move away from the wall until the elastic tubes are stretched.

Performing the exercise: As you exhale, keeping your forearms pressed toward your knees, gently bend your wrists toward you. At the top critical point, apply additional static tension to your forearms, trying to pull the handles of the expander even closer to you. As you inhale, smoothly return to the starting position, and immediately, without pausing, begin the next repetition.

Exercise Tips: Do not lift your forearms from your knees. As soon as this happens, a large proportion of the load immediately shifts from the muscles of the forearm to the biceps.

Hold the handles of the expander with a relatively loose grip, unclenching your fingers - this will significantly increase the range of movement.

men - black + blue or black + red tube, women - blue tube.

Straight arm expander pull

Muscles involved: Latissimus dorsi muscles.

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and grab the handles of the expander with an overhand grip. With your arms outstretched in front of you, move away from the wall to a distance of light tension on the elastic tubes. Bend your knees slightly and slightly, 15-30°, tilt your torso forward.

Performing the exercise: As you exhale, smoothly pull the handles of the expander towards your hips with straight arms. Take a break. As you inhale, smoothly return to the starting position.

Exercise Tips: Keep your arms almost straight (slightly bent at the elbows) throughout the set. The more you bend your arms, the more the main load shifts from the lower part of the lats to their upper part. The movement occurs exclusively in the shoulder joint. All other parts of the body are motionless. The back is straight. The chest is straightened.

Use a relatively light load. Greater resistance causes the elbows to bend, which reduces the load on the latissimus muscles.

men - blue or blue + red tube, women - red or red + green tube.

Straight arm resistance band pull

Muscles involved: Latissimus dorsi muscles.

Initial position: Secure the expander using the clamp to the wall (door) in the upper position and fasten both ends of the elastic tube or several tubes to one handle.

Stand with your side to the wall and grab the handle of the expander with an overhand grip with one hand. Extend your arm to the side and move away from the wall to a distance of light tension on the elastic tubes. Feet shoulder width apart. The body is straight. The chest is straightened.

Performing the exercise: As you exhale, smoothly pull the handle of the expander towards your thigh with a straight hand. Take a break. As you inhale, smoothly return to the starting position.

Exercise Tips: Keep your arm almost straight (slightly bent at the elbows) throughout the entire set.

Use a relatively light load. Greater resistance provokes bending of the arms at the elbows, including the biceps, which reduces the load on the latissimus muscles.

men - red or red + green tubes, women - green tube.

Expander rows to the chest in a standing position

Muscles involved:

Initial position: Attach the expander to the wall with a clamp at chest level and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and grab the handles of the expander with an overhand grip. Move away from the wall to a distance of light tension of the elastic tubes. Bend your knees. Straighten your back completely, straighten your chest.

Performing the exercise:

Maintain the natural curve of your spine throughout the exercise (your back is slightly arched in the lower back and your chest is straightened). Do not under any circumstances round your back or bend (or straighten) your lower back.

Expander pull to the belt

Muscles involved: Latissimus dorsi muscles (lower part).

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and grab the handles of the expander with an overhand grip. With your arms straight ahead, move away from the wall to a distance of light tension on the elastic tubes. Straighten your back, straighten your shoulders and chest.

Performing the exercise: As you exhale, pull the handles of the expander towards your belt with a powerful but smooth movement. Try to keep your elbows as close to your body as possible, pointing them straight back. As soon as your arms are in close proximity to your stomach, your elbows are pulled back as far as possible, take a short pause. As you inhale, smoothly return to the starting position.

Exercise Tips: Keep your back straight and maintain a slight arch in your lower back. Try to keep your torso virtually motionless during the pull. Deviations of the torso from the vertical position should be minimal. Pull the expander using your back muscles, not your lower back and biceps (this happens when you lean back, trying to help yourself with your whole body)

men - blue + red or blue + red tubes, women - red or red + green tube.

Expander rows to the chest in a sitting position

Muscles involved: Latissimus dorsi muscles. Middle back muscles. Posterior deltoids.

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Sit on the floor facing the wall and clasp the handles of the expander with an overhand grip. Bend your knees and place your feet firmly on the floor or wall (use athletic shoes). Tilt your torso back until the elastic tubes are stretched. Tighten your psoas muscles and maintain this body position until the end of the set.

Performing the exercise: As you exhale, gently pull the handles of the expander towards your chest, moving your elbows back and to the sides. When the handles of the expander are at shoulder level, pause and tighten your lats even more. Pull the expander exclusively using the muscles of your back and shoulders. As you inhale, smoothly return to the starting position.

Maintain the natural curve of your spine throughout the exercise (your back is slightly arched in the lower back and your chest is straightened).

men - blue + red or blue + red tubes, women - red or red + green tube.

Expander pull down

Muscles involved: Latissimus dorsi muscles. Teres major muscle.

Initial position: Secure the resistance band with a clamp to the wall in the upper position and fasten the ends of an elastic tube or several tubes to two handles or straps.

Stand facing the wall and grab the handles of the expander with an overhand grip. With your arms outstretched in front of you, move away from the wall to a distance of light tension on the elastic tubes. Get down on one knee, and place the other leg bent at a 90-degree angle in front and place your entire foot firmly on the floor (use sports shoes). Bend your torso forward so that your back, head, arms and elastic tubes of the expander are in the same plane.

Performing the exercise: As you exhale, smoothly pull the handles of the expander down with your hands, while your elbows move toward your body in an arc, bringing your shoulder blades together. As soon as your hands are at neck level, pause. As you inhale, smoothly return to the starting position.

Exercise Tips: If during this exercise you feel predominantly the work of your hands, this will be a signal that you are doing it incorrectly. Try to work your back muscles. You should feel the latissimus, rhomboid and trapezius muscles, its lower part.

It’s better to first reduce the resistance by half and feel how the muscles for which this exercise exists work correctly, and then select your working resistance.

At the top point, we straighten our elbows, but do not relax the shoulder girdle.

Keep your back straight throughout the entire exercise.

men - black or blue tube, women - red tube.

Resistance band pull down with an underhand grip

Muscles involved: Latissimus dorsi muscles.

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and clasp the handles of the expander with an underhand grip. With your arms outstretched in front of you, move away from the wall to a distance of light tension on the elastic tubes. Get down on one knee, and place the other leg bent at a 90-degree angle in front and place your entire foot firmly on the floor (use sports shoes). Slightly, 15-30°, tilt your torso forward.

Performing the exercise: As you exhale, smoothly pull the handles of the expander towards your chest, directing your elbows along your sides straight down behind your back. Pause and try to squeeze your shoulder blades together. As you inhale, smoothly return to the starting position.

men - black + red or blue + red tubes, women - red or red + green tube.

Thrust of an expander from behind the head in a lying position (pullover)

Muscles involved: Large pectoral muscles. Latissimus dorsi muscles. Triceps.

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Lie on your back, head to the wall and clasp the handles of the expander with an overhand grip. Move away from the wall to a distance of light tension on the elastic tubes. Bend your knees and place your feet firmly on the floor (use athletic shoes). Bend your elbows slightly and hold in this position until the end of the exercise.

Performing the exercise: As you exhale, smoothly raise your straight arms up and forward. As you inhale, smoothly return to the starting position.

Exercise Tips: Choose a workload that allows you to stay in one place or secure your legs, such as with a rope loop. To engage the latissimus dorsi muscles, try to pull your arms forward as far as possible.

This exercise is best performed on a bench.

men - red + green or blue tube, women - green or red tube.

Sitting back extension

Muscles involved: Long back muscles. Muscles of the lower back.

Initial position: Secure the expander using the clamp to the wall in the upper position and fasten the ends of the elastic tube or several tubes to the two handles.

Sit on the floor facing the wall and clasp the handles of the expander with an overhand grip. Bend your knees and place your feet firmly on the floor or wall (use athletic shoes). Tilt your body back until you feel a slight tension on the tubes. Arms are fully straightened. The lower back muscles are tense and firmly hold the natural, S-shaped curve of the spine, the chest and shoulders are straightened.

Performing the exercise: As you exhale, smoothly, maintaining the natural curve of the spine, tilt your torso back until your shoulder blades touch the floor. Take a break. As you inhale, smoothly return to the starting position.

Exercise Tips: While performing the exercise, do not round your back under any circumstances and always keep your lower back muscles tense, fixing the S-shaped curve of your spine.

Deadlift

Muscles involved:

Initial position: Clip the ends of an elastic tube or several tubes to the straps. Stand with both feet on the resistance band tubes, making one rotation of the tubes around one foot. Place your hands through the straps and wrap your hands around the elastic tubes. Bend your knees and tilt your torso forward 45 - 50 degrees. Arms are fully straightened. The lower back muscles are tense and firmly hold the natural, S-shaped curve of the spine - the back is arched in the lower back, the chest and shoulders are straightened, and the head looks forward.

Performing the exercise: As you exhale, smoothly straighten your legs and back, maintaining the natural curve of the spine. As you inhale, smoothly return to the starting position.

Exercise Tips: First, you straighten your legs at the knees, then, when they are almost straightened, the buttocks and torso pick up the movement. The buttocks and hips are directed forward, and the torso rises from the bend.

When performing the exercise, do not round your back under any circumstances and always keep your lower back muscles tense, fixing the S-shaped curve of your spine.

If you cannot correctly adjust the working length of the expander, the tubes are too long for you, then perform exercises for the erector spinae muscles while fixing the expander to the wall (door).

men - black tube or blue + red tube, women - blue tube.

Back extension

Muscles involved: Long back muscles (extensor spinae).

Initial position: Secure the resistance band with a clamp to the wall in the down position and fasten the ends of an elastic tube or several tubes to two handles or straps.

Stand facing the wall and clasp the handles of the expander with a neutral grip.

Bend your knees and tilt your torso forward 45 - 50 degrees. Arms are straightened. The lower back muscles are tense and firmly hold the natural, S-shaped curve of the spine - the back is arched in the lower back, the chest and shoulders are straightened, and the head looks forward. In this position, move away from the wall until the tubes are slightly stretched.

Performing the exercise: As you exhale, smoothly straighten your legs and back, maintaining the natural curve of your spine. Pause and tighten your back muscles even more. As you inhale, smoothly return to the starting position.

Exercise Tips: Raising the torso from a bend is carried out only due to the efforts of the buttocks and hamstrings. Don't try to lift your torso by straightening your lower back, or round your back by leaning forward.

Master the exercise only with a light load at a slow pace. Add load only when you feel that your lower back has become stronger.

The main back muscle worked in this exercise is the erector spinae. Under no circumstances should you relax it until the end of the set. She has a very important role - to fix the natural, S-shaped curve of the spine during bending.

men - black tube or blue + red tube, women - blue tube.

One-handed flattening

Muscles involved:

Initial position: Secure the expander with a clamp to the wall (door) in a position at chest level and fasten both ends of the elastic tube or several tubes to one handle.

With one hand, take the handle of the expander and move away from the wall to a distance of light tension on the elastic tubes. Rotate 30 degrees to the opposite side of the wall to increase the amplitude and stretch of the chest muscles in the initial phase of the movement. Bend your arm slightly at the elbow and lock the elbow joint in this position until the end of the exercise.

Performing the exercise: As you exhale, bring your hand to the center of your chest and pause briefly, feeling the contraction of your chest muscles.

As you inhale, smoothly return to the starting position, feeling the pectoral muscles stretch.

Exercise Tips: Maintain the same angle at your elbows throughout the entire approach. By bending and straightening your elbows, you engage your biceps, thereby relieving the strain on your pectoral muscles.

To maximally load the chest muscles, do not relax them in the negative phase (when you spread your arms and return to the starting point of the exercise).

To work the upper part of the pectoralis major muscle, secure the expander in the lower position.

To clearly separate the chest muscles in the center of the body and highlight the muscular relief of the chest, especially its lower part, perform the exercise with the expander attached in the upper position. Perform this version of the exercise with your torso tilted forward by 15-30°.

Bringing hands together

Muscles involved: The middle and inner part of the pectoralis major muscle. Anterior deltoid muscle

Initial position: Attach the resistance band to the wall at chest level using the clamp and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and clasp the handles of the expander with your hands. Extend your arms to the sides and move away from the wall to a distance of light tension of the elastic tubes, while feeling how the pectoral muscles stretch. Bend your elbows slightly. Try to maintain the same angle at your elbow joints throughout the exercise. To give your body a more stable position, take a small step forward with one leg.

Performing the exercise: As you exhale, bring your hands to the center of your chest and pause briefly, feeling the contraction of your chest muscles.

As you inhale, smoothly return to the starting position, feeling the pectoral muscles stretch.

Exercise Tips : Use a workload that allows you to bend your elbows as little as possible. If you bend your arms hard enough, the exercise becomes similar to a chest press.

men - red + yellow or blue tube, women - yellow or green tube.

One arm press

Muscles involved: The middle and inner part of the pectoralis major muscle. Anterior deltoid muscle

Initial position: Secure the expander with a clamp to the wall (door) in a position at chest level and fasten both ends of the elastic tube or several tubes to one handle.

Stand with your back to the wall and grab the handle of the expander with one hand. Bend your arm slightly at the elbow joint and move away from the wall to a distance of light tension on the elastic tubes. To give your body a more stable position, step forward with one leg.

Performing the exercise: As you exhale, gently squeeze your hand forward until completely straightened. As you inhale, smoothly return to the starting position.

Exercise Tips: Use a workload that allows you to perform the exercise with just the movement of your arm, without engaging your entire body.

men - red + green or blue tube, women - green or red tube.

Two-arm press

Muscles involved: The middle and inner part of the pectoralis major muscle. The anterior bundle of the deltoid muscle

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and grab the handles of the expander with an overhand grip. Bend your elbows and raise them to chest level. Pull your arms back and move away from the wall to a distance of light tension on the elastic tubes, while feeling the pectoral muscles stretch. To give your body a more stable position, take a small step forward with one leg.

Performing the exercise: As you exhale, gently press your arms forward and up until fully straightened. As you inhale, smoothly return to the starting position.

men - blue + red or black + red tubes, women - blue tube.

Raising arms to the sides

Muscles involved: Posterior deltoids. Trapezius muscles.

Initial position: Attach the resistance band to the wall at chest level using the clamp and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and clasp the handles of the expander with a neutral grip. Stretch your arms forward and move away from the wall to a distance of light tension on the elastic tubes. Straighten your back completely, straighten your chest.

Performing the exercise: As you exhale, smoothly move your straight arms back and to the sides. All arm movement occurs parallel to the floor. Try to get them as far behind your back as possible. As you inhale, smoothly return to the starting position.

Exercise Tips: Try not to help yourself with your legs and body, all this significantly removes the load from your shoulders. If you can’t do the exercise with just your hands, reduce the load.

Maintain the same angle at your elbows throughout the entire approach. All movement occurs only in the shoulder joints, all other joints are motionless!

Try to bring your shoulder blades together at the back point of movement, this will better load the trapezius muscles.

men - red tube, women - green or yellow tube.

Expander pull to the chin

Muscles involved: The middle part of the deltoid muscles. Upper trapezius muscles.

Initial position: Clip the ends of an elastic tube or several tubes to two handles. Stand with both feet on the elastic tube. Hands are lowered in front of you. The lower back muscles are tense and firmly hold the natural, S-shaped curve of the spine, the chest and shoulders are straightened.

Performing the exercise: As you exhale, smoothly lift the handles of the expander to chin level. Try to raise your elbows as high as possible, while tensing the muscles of your shoulders and trapezius. After a short pause, slowly release your arms, but do not lower your arms all the way. Maintain tension on the elastic tubes at the lowest point.

Exercise Tips: Do not change the position of your torso during the entire exercise, do not bend your legs. The wider the distance between your hands you use, the more the deltoid muscles are loaded. With a narrow grip, the trapezius muscles are used more strongly.

men - black or blue tube, women - red or green tube.

Raising arms out to the sides in a standing bent position

Muscles involved: Middle deltoids.

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and clasp the handles of the expander with your hands. The arms are lowered along the body, the palms are turned towards the hips. Move away from the wall to a distance of light tension of the elastic tubes. Bend your knees slightly. Bend your torso forward 30 degrees and hold it in this position until the end of the set.

Performing the exercise: As you exhale, raise your arms straight to the sides to shoulder level. The movement of the arms occurs in the same plane as the chest. As you begin the lift, bend your arms slightly and keep them locked at the elbows for the rest of the set.

As you inhale, smoothly return to the starting position and immediately, without stopping, begin the next repetition.

Exercise Tips: Movement occurs only in the shoulder joints. Start practicing the exercise with a light load.

men - blue or red + yellow tube, women - yellow or green tube.

Cross lateral raises

Muscles involved: Middle deltoids.

Initial position: Attach the ends of the elastic tube to the two handles and wrap your hands around the handles of the expander. Stand with both feet on the resistance band tube and switch the handles so that the tubes intersect in a crisscross pattern. The arms are lowered along the body, the palms are turned towards the hips.

Performing the exercise:

Exercise Tips

Choose a load at which you can reach the handles of the expander to shoulder level without bending your arms. And the more you bend your elbows, the less the load on the deltoids.

Front straight arm raise

Muscles involved:

Initial position: Attach the ends of the elastic tube to the two handles and wrap your hands around them with an overhand grip. Stand with both feet on the elastic tubes. Hands are lowered in front of you.

Performing the exercise: As you exhale, raise your arms in front of you to shoulder level. As you inhale, smoothly return to the starting position and immediately, without stopping, begin the next repetition.

Exercise Tips: Keep your back straight while performing the exercise. Don't lean forward or sway. Movement occurs only in the shoulder joints.

Choose a load at which you can reach the handles of the expander to shoulder level without bending your arms. And the more you bend your elbows, the less the load on the deltoids.

men - red or green tube, women - yellow tube.

Front straight arm raise

Muscles involved: Middle and anterior deltoids.

Initial position:

Secure the expander using the clamp to the wall (door) in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall (door) and clasp the handles of the expander with an overhand grip. Hands are lowered along the body. Palms are turned towards the wall. Move away from the wall to a distance of light tension of the elastic tubes. To give your body a more stable position, take a small step forward with one leg.

Performing the exercise: As you exhale, raise your arms straight in front of you to shoulder level. As you inhale, smoothly return to the starting position and immediately, without stopping, begin the next repetition.

Exercise Tips: Keep your back straight while performing the exercise. Don't lean forward or sway. Movement occurs only in the shoulder joints.

Choose a load at which you can reach the handles of the expander to shoulder level without bending your arms. And the more you bend your elbows, the less the load on the deltoids.

men - blue or red + green tubes, women - green or yellow tube.

Raising one arm to the side

Muscles involved: Middle deltoids.

Initial position: Secure the expander using the clamp to the wall (door) in the lower position and fasten both ends of the elastic tube or several tubes to one handle.

Stand with your side to the wall and clasp the handle of the expander with the hand farthest from the wall. The expander tube passes behind the back. Feet shoulder width apart. The arm is lowered along the body. Move away from the wall to a distance of light tension of the elastic tubes.

Performing the exercise: As you exhale, extend your straight arm to the side to shoulder level. As you inhale, smoothly return to the starting position and immediately, without stopping, begin the next repetition.

men - red or green tube, women - yellow tube.

Raising arms to the sides

Muscles involved: Middle deltoids.

Initial position: Attach the ends of the elastic tube to the two handles and wrap your hands around them with an overhand grip. Stand with both feet on the elastic tubes. The arms are lowered along the body, the palms are turned towards the hips.

Performing the exercise: As you exhale, spread your arms straight to the sides to shoulder level. As you inhale, smoothly return to the starting position and immediately, without stopping, begin the next repetition.

Exercise Tips: Keep your back straight while performing the exercise. Movement occurs only in the shoulder joints.

Choose a load at which you can reach the handles of the expander to shoulder level without bending your arms. And the more you bend your elbows, the less the load on the deltoids.

men - blue or red tube, women - green or yellow tube.

Standing press

Muscles involved: Anterior deltoids. Upper part of the pectoralis major muscle.

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall (door) and clasp the handles of the expander with an overhand grip. Pull the handles of the expander to shoulder level. Step forward with one leg and bend your knee slightly. Keep your chest out and your shoulders back slightly. Bend your spine slightly and fix it in the most comfortable position for you until the end of the approach.

Performing the exercise: As you exhale, press the handles of the expander up to your outstretched arms. Arms should be fully straightened and shoulders raised. At the top point, the handles should lightly touch each other. As you inhale, slowly lower your arms down to the starting position.

Press up

Muscles involved: Anterior and middle deltoid muscles.

Initial position: Secure the expander using the clamp to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall (door) and clasp the handles of the expander with an overhand grip. Pull the handles of the expander just above shoulder level. Palms facing forward. Step back with one foot and bend your front knee slightly. Keep your chest out and your shoulders back slightly. Bend your spine slightly and fix it in the most comfortable position for you until the end of the approach.

Performing the exercise: As you exhale, press the handles of the expander vertically upward onto your outstretched arms. Arms should be fully straightened and shoulders raised. At the top point, the handles should lightly touch each other. As you inhale, slowly lower your arms down to the starting position.

Exercise Tips: Don't relax your abs and muscles surrounding your spine until the end of the set. Keep them in constant tension. It is these muscles that ensure a strong and motionless position of the torso - the main condition without which it is impossible to properly work out the deltoids.

men - blue + red or black + red tubes, women - red or red + green tube.

Shoulder Raises (Shrugs)

Muscles involved: Trapezius muscles.

Initial position: Clip the ends of an elastic tube or several tubes to two handles. Stand with both feet on the resistance band tubes. Hands are lowered along the body. Adjust the working length of the expander by one turn of the tube around the foot to achieve a slight tension on the tubes. Straighten and tense your back, slightly lift your chin up, bring your shoulder blades together.

Performing the exercise: As you exhale, raise your shoulders as high as possible, tighten your trapezius even more and try to hold this position for a couple of seconds. As you inhale, lower your shoulders again.

Exercise Tips: Raise your shoulders straight up, do not let them move forward and do not bend your elbows. Imagine that your arms are ropes with weights attached to the ends, and your task is to lift them solely with the force of your trapezius.

men - orange or black + red tube, women - blue tube.

Shoulder raises (steps)

Muscles involved: Trapezius muscles.

Initial position: Secure the expander using the clamp to the wall (door) in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand facing the wall and grab the handles of the expander with an overhand grip. Move away from the wall to a distance of light tension of the elastic tubes. Tilt your entire body 20 - 30 degrees back. Straighten and tense your back, slightly lift your chin up, bring your shoulder blades together.

Performing the exercise: As you exhale, pull the handles of the expander with straight arms, using exclusively the force of your trapezius, as high as possible. At the top point, tighten your trapezius even more and try to hold this position for a couple of seconds. As you inhale, return to the starting position.

Exercise Tips: Raise your shoulders straight up, do not let them move forward and do not bend your elbows. Imagine that your arms are ropes with weights attached to the ends, and your task is to lift them solely with the force of your trapezius.

If you cannot correctly adjust the working length of the expander, the tubes are too long for you, then instead of the handles, grab the ends of the elastic tubes or perform an exercise with fixing the expander to the wall (door).

men - orange + blue or black + blue tubes, women - blue or blue + red tubes.

One arm row

Muscles involved: Posterior deltoids, rotator cuff muscles.

Initial position: Secure the expander using the clamp to the wall (door) in the down position or in position at chest level (more load) and fasten the ends of an elastic tube or several tubes to one strap.

Grasp the expander strap with one hand, bend your arm at the elbow joint and move away from the wall to the distance of light tension of the elastic tubes. Place the elbow of your working hand on a stable horizontal surface, and with the other hand firmly grasp a stationary object, such as a thick rope.

Performing the exercise: As you exhale, pull the expander in front of you until your hand touches the surface. As you inhale, smoothly return to the starting position.

Exercise Tips: During the exercise, do not lift your elbow from the supporting surface.

men - blue or red + green tube, women - green tube.

Deadlift (Romanian deadlift) with expander- This is a simplified version of the barbell exercise. Suitable for fragile beginners.

Initial position

Attach the expander to the Swedish ladder or exercise machine. It is best to put the expander on your neck for loading; if this is not possible, then hold it in your hands near your chest. The distance between the mount and your feet depends on the length of the expander. In order to calculate it, you need to do it several times and understand with what load you want to perform the exercise. The further you get, the greater the tension will be, which means it will be heavier. Place your feet shoulder-width apart and bring your heels slightly inward. Start the exercise in a straightened position so that the muscles have time to tense.

Technique for performing dead deadlifts with an expander

Tighten your back muscles, pull your stomach in, inhale and lower yourself. The emphasis should be on the heels to fix the load on the buttocks, the knees are slightly bent. Lower yourself until your back is horizontal. Move your pelvis back while lowering. The back must be straight. As you exhale, straighten your back completely.

• If your back and legs are not fully straightened, the load will remain in the muscles.
• As you straighten, bring your pelvis forward a little to put even more stress on your buttocks.

I believed that exercises with an expander are especially useful when you go on a business trip without being able to take dumbbells with you, and visiting a sports club on a trip is not very convenient. Well, or if you just like bodybuilding at home. An expander can also be useful if you need to warm up and inflate your muscles before a competition, but there is no way to pull dumbbells and barbells behind the scenes of the competition. I knew for a long time that I shouldn’t treat this simple equipment with disdain, that a good expander allows you to work out the muscles quite strongly, to feel a real burning sensation and pumping.

But I could not even imagine that the expander itself could become a full-fledged alternative to exercises with free weights or block weight machines!

In this case, you need to use a set of rubber ropes with a diameter of 0.5-1 cm as a projectile, which combine excellent elasticity and high strength (I assure you, the blow if the expander breaks is very painful).

These are the ropes that I introduced for training clients of my fitness club “Biceps”. At first, some clients were outraged and asked that all exercises be performed only on “normal” machines or with free weights. Then they were asked to perform just a couple of sets with the correct technique, after which the muscles were worked so strongly and deeply that their attitude towards this apparatus changed radically.

The principle of working with an expander is very interesting: at the point of peak muscle contraction, the load also becomes peak, so you work the muscles with high quality, with concentration at the point where you usually already rest.

In view of these features of the “rubber”, the technique of performing exercises must be strictly defined. When performing exercises with an expander, always pause for a second at the point of maximum stretching. This type of training promotes very high-quality, shocking muscle development. The day after your workout, your body hurts like you've never worked out. For my training, I use finger-thick rubber ropes about 2-2.5 meters long. The ends of the rope are tied in the form of loops, which act as handles.

Such a projectile creates a load equivalent to 30-40 kilograms of a block simulator.
You can increase the load by stacking 2, 3 or even 4 of these resistance bands together (this load may be needed when working on the latissimus dorsi). A drop set is very effective when the exercise is performed without rest with four expanders, then without rest or with a short rest (up to 30 seconds) with three, two and finally with one! After such a dropset, my lats and middle back simply exploded and hurt for several days, while rowing a 200 kg barbell to the waist for a long time did practically nothing to surprise my back.

I do not suggest completely abandoning exercises with barbells and dumbbells or using an expander instead of exercise machines and equipment. However, by supplementing your exercise routine with at least one exercise with an expander for each muscle group, you will give yourself a good shake-up and get a powerful boost to improving your muscles.

“Rubber” is a great tool for “finishing off” at the end of a workout, you get a stunning pump and burn! The effect is doubled if you work with a partner who will help with each repetition, but only in the most difficult phase of the movement.

This training method looks like this: you linger at that point of stretching the expander, beyond which you no longer have enough strength to stretch it, then you pause for one second trying to stretch the rubber at least another millimeter, then a partner joins in and slowly, smoothly helps you extend the movement even more literally by 5-7 centimeters.

Literally two or three approaches of fifteen such double repetitions and the deltoids are incredibly swollen and become unusually “striped”, which does not happen (to such a huge extent) after a drop set with a barbell or dumbbells!

Below you can familiarize yourself with the technique of some exercises with an expander.

1. Standing raises for the middle deltoids

2) Take a standing position, feet shoulder-width apart, holding the loops (handles) of the expander in your hands;

2. Bent-over raises for the rear deltoids

1) Step on the resistance band or securely fasten it at the bottom to pull in an up and down direction;
2) Take a standing position in an inclined position, feet shoulder-width apart, in your hands the loops (handles) of the expander;
3) Swap the handles of the expander (cross the expanders) to work in a trajectory that is optimal for the deltas;
4) Spread your slightly bent arms to the sides, at the top point (at shoulder height) take a short pause;
5) Make sure that your arms are perpendicular to your torso throughout the entire range of motion.

3. Standing arm raise to work the chest muscles

1) Attach an expander at chest height (for a general workout of the pectoral muscles) to pull in a horizontal direction, or simply step on it to work in an inward-upward direction (in this option you will work the top of the pectoral muscle);
2) Take a standing position, with your feet wider than your shoulders, holding the loops (handles) of the expander in your hands;
3) Holding one hand with an expander at your waist, perform an approach with the other hand;
4) Move your arm from outside to inside slowly and under control, contracting the pectoral muscle;
5) The arm should always be slightly bent and fixed at the elbow joint;
6) Having achieved maximum contraction of the pectoral muscle, pause for a second and smoothly return to the starting position.

4. Standing rows to work the back muscles

1) Attach the expander at waist height or slightly lower, you can just stand on it (in this option you will work in an incline);
2) Take a standing position, feet shoulder-width apart, arms straightened at waist level holding the loops (handles) of the expander, the expander is slightly stretched;
3) Having slightly bent your knees and squatting to increase your balance, perform two-handed rows to your waist, simultaneously squeezing your shoulder blades;
4) Pulling your hands to your belt as much as possible, feel how your back muscles contract;
5) Having achieved maximum muscle contraction, pause for a second and smoothly return to the starting position.

5. Standing arm curls to train biceps

1) Step on the resistance band or securely fasten it at the bottom to pull in an up and down direction;
2) Take a standing position, feet shoulder-width apart, arms straight down holding the loops (handles) of the expander, the expander is slightly stretched;
3) Having slightly bent your knees and squatting to increase balance, bend your elbows while supinating your hands;
4) Bend your elbows as much as possible, but keeping your elbows pressed to your body, feel how your biceps contract;
5) Having achieved maximum contraction of the biceps, pause for a second and smoothly return to the starting position.

6. Bent-over arm extensions to work the triceps

1) Attach the expander at waist height or slightly lower, you can simply stand on it (both options are performed in an incline, just in the second option the inclination is done until the body is parallel to the floor, and in the first option a half-inclination is enough);
2) Keeping your back straight and tense, bend forward slightly bending your knees, fix your arms bent at the elbows on the sides of the body;
3) Keeping your torso and elbows stationary, fully straighten both arms until you contract your triceps to maximum;
4) Having achieved muscle contraction, pause for a second and smoothly return to the starting position.

7. Bends to work the lower back and hamstrings

1) Step on the resistance band or securely fasten it at the bottom to pull in an up and down direction;
2) Take a standing position, feet shoulder-width apart, loops (handles) of the expander in your hands, back straight and tense, shoulder blades retracted;
3) In this starting position, the expander should be stretched to its maximum;
4) Keeping your legs and arms straight and without bending your back, bend forward, feeling how your hamstrings stretch (if you have weak lower back muscles, you should always keep your legs slightly bent at the knees);
5) Return to the starting position.

8. Squats to train quads and glutes

1) Step on the expander, while holding your hands with the loops of the expander on your shoulders;
2) Take a standing position, the expander should be stretched as much as possible;
3) Keeping your back straight, move your pelvis back and squat until your legs bend at an angle of 90 degrees;
4) Although your back is straight in the spine at all times, at the lowest point you lean forward 45 degrees to maintain balance;
5) When squatting, rest on the heels of your feet, make sure that your knees remain strictly above your heels and do not move forward (otherwise the load on your knees will increase sharply);
6) Return to the starting position.