The expander is a small-size simulator, which is a rubber shock absorber with a handle. Its action is aimed at creating resistance, which forces a person to exert more effort during training. There are many different exercises with a rubber expander designed to work out different parts of the body. It is worth noting that the exercises are designed so that the load received several different muscle groups at once. Each of the exercises below is worth doing 15-25 times, doing three approaches. Do not forget that you should start your workout with a warm-up, which should last about 10-15 minutes.
Exercise with a rubber expander for women
- Exercise number 1 . In the handle of the expander, put the feet and put your feet at a distance from the shoulders, unfolding the socks slightly to the sides. Hold the rubber band in your hand near your chest. Do squats, while straightening your arms, lifting them up. After this, rise, dropping your hands, and do the following repetition. This exercise with an expander for women gives a good load on the buttocks, shoulders and hips.
- Exercise number 2 . As in the previous exercise, it is necessary to put the feet of the foot into the handles of the expander, but the elastic should be thrown over the neck. Hands grasp the elastic, holding the brush near the chest. Take your hips back, lean forward, keeping your back straight, but your knees should be relaxed. After that, go back to the starting position.
- Exercise number 3 . This exercise with an expander is intended for the press and for working out biceps. Center the gum should be centered at a level of 60 cm from the floor. Sit on the floor, bending your knees. Handles of the expander hold in front of you so that your hands are pointing upwards. Hands bend, straining your biceps. Lean back as low as possible, and then return to the starting position.