Every woman dreams of a slender and attractive figure. Many of the fair sex do not leave the gym, doing various types of training to maintain the body in tone. But there are also women who do not have the time or money to attend the gym.
Exercises with an expander at home will help you maintain a physical shape, and you will notice that your performance improves.
Complex exercises with an expander
Exercises with an expander contribute to quick and effective weight loss , muscle building, tightening the skin, and strengthening the cardiosystem. Just remember that the load should be feasible, without fatigue. Let's look at the universal types of exercises with an expander.
Exercises for the buttocks:
- standing, tie the ankles with an expander belt. Drawing your stomach and straining your buttocks, lift your foot back centimeters by twenty from the floor. For each leg, exercise 15 times;
- standing in the same position, swing to the side, while the toe should be blunt. Exercise 15 times for each leg;
- get on your knees and elbows. Expand the anchor on your right foot, stretch it over your shoulders. Without straightening, raise your right leg, in this position your hip should be on the same level with the trunk. The sock remains blunt. Do the same with the left foot, rearranging the expander. For each leg exercise should be done 10 times.
Exercise for the hips:
- in the supine position on the back, bend one leg to the knees and pull up to the chest. In the loop of the folded expander, thread the foot. The second leg is straight. Slowly straighten the bent arm, and do not pull the toe. Exercise 15 times for each leg;
- without changing the position, tie the ankles with an expander, raise your legs up and spread them apart, then reduce and slowly lower them. Put your hands along the trunk, but if you have problems with the spine, then place under the buttocks;
- the starting position is standing, legs are shoulder width apart. Stand on the expander, take the ends of the tape in the lowered and folded hands. Using a spreader, a triangle should form. Do 10 swings to the side first with one foot and then the other.
Exercises for the abs:
- without changing the previous position, stand with your right foot in the loop of the folded expander. With your right hand, tighten the tape at shoulder level. While tilting the body to the right, the pelvis should not move. Perform 15 inclinations to the right and left;
- in the prone position, lift the legs up. Tape the feet. At the chest level, bend your arms in the elbows. Lowering your legs slowly, tear off the scapula from the floor. Start with 10 swings, increase with time the number of times.
Exercises for compression with an expander
With the help of a butterfly expander, you can perform compression exercises for almost all muscle groups, including the hamstrings, the press and pectoral muscles.
Exercise for the chest . Expand the butterfly between the forearms. Hands point down, elbows squeeze to each other, then unclench.
Exercise for the press . In the supine position, bend the legs in the knees, squeeze one end of the expander with the knees, the other with your hands in front of your face. Lifting your feet from the floor, squeeze the expander with your feet. You should feel the tension in the abdominal press.
Exercise for the muscles of the thigh. Lying on your side, fix the expander between your knees. Squeeze the butterfly hips and hold in this position for 10 seconds. Perform the exercise up to 50 times.
Using exercises with an expander, your figure will be in shape and in tone! In this case, you do not need to find time and money to go to the gym.