Chest expander - an effective tool for training pectoral muscles

The chest expander is an ideal tool not only for developing the muscles of the chest, but also for training the shoulder girdle, creating a load on the back, biceps and triceps. Regular use of the device allows you to make the figure more attractive and smart.

Expander breast spring is suitable for both men and women. The simulator is an effective tool for maintaining the body in good shape at any age.

How to organize an activity with an expander?

What is required for correct preparation for training using a manual simulator? To learn how to use a chest expander, it is enough to ask an experienced instructor for help. The expert will help to form a complex of exercises that will satisfy the specific needs of a particular person. At the same time, it is possible to develop the structure of classes independently. Whatever it was, there are a number of rules that should be adhered to using a chest expander.

1. Before embarking on training, it is necessary to perform a thorough warming up of the muscles of the upper half of the body. After a sharp intense load on the "cold" tissue often leads to unexpected injuries.
2. Use chest expander follows, gradually increasing the load, moving from the most simple exercises to complex ones.
3. During the training it is important to monitor the maintenance of the body's water balance and pay attention to the frequency of breathing. Do not overwork the body, because training can not only benefit.

Chest expander: Exercises

As already noted, regular training with the help of a simulator not only improves the figure and allows you to maintain the muscles in a tone, but also benefit the entire body. You can do it with any device at any time. Let's take a closer look at how to use the thoracic expander correctly. Exercises for women and men, presented below, will help to conduct training without the risk of injury.

Hand bending

The legs are located on the width of the shoulders. The expander gets under the feet, and its holders are grasped by the hands. The latter bend in the elbows. Fists are approaching the chest. Then the arms are extended. Rhythm and the number of repetitions are selected based on personal needs and convenience.

What are the benefits of flexion exercises? First of all, such training allows you to maintain the entire upper half of the body in a tone and, in particular, contribute to the intensive development of biceps brachial muscles.

Hand cultivation

An initial position is adopted, similar to the one described in the previous exercise. However, if you folded your palms in the front direction, then they "look" at the hips.

Slightly bent arms are divorced to the sides, and then take the starting position. During the exercise, the muscles of the abdomen are in a tight, tense state.

The lesson is aimed at strengthening the beams of the deltoid muscles. Effective in eliminating the effects of lumbar lordosis. In the latter case, the exercise is performed with a slight inclination of the trunk forward, which makes it possible to relieve tension from the back.

Extension of arms behind the back

Exercise is ideal for the development of triceps brachial muscles. When it is executed, one stop is put behind the holder of the expander, and the hand that holds the second end of the device is wound behind the head. As a result, the elastic part of the simulator is behind the back.

The lesson consists in straightening and bending the arm in the elbow joint. At first, it is enough to perform about 6-8 repetitions in one approach, gradually increasing their number as their own abilities grow.

Converting Hands

The elastic band of the expander is placed behind the back. Stretching the device, the arms cross before the chest, and then widely divorced on the sides. Regular exercise of the exercise allows you to quickly make the chest beautiful and fit.

Raising hands up

The belt of the expander is placed under the jointed feet. The holders of the simulator are firmly grasped, after which the hands are straightened in the upward direction and their arms are bent at the elbows.

Exercise promotes not only active growth of pectoral muscles, but also well strengthens the entire shoulder girdle.

Advantages and disadvantages of the chest expander

Manual simulators of this category are in great demand among ordinary sports fans and professional athletes. With their help, you can maintain your muscles in tonus and quickly get rid of tension after hard training.

Among other advantages of breast enhancers is the following:

• Light weight and dimensions, which contributes to the comfortable transportation of the device in any conditions;
• Simplicity and ease of use;
• The ability to perform effective exercises at home;
• Accessibility for users of any gender and age;
• Ideal if you need to recover from injury.

Finding the disadvantages of breast enhancers frankly difficult. Certain problems may arise as the budget models are used, which are not very reliable plastic holders. Therefore, initially it is worth paying attention to simulators made of steel and high-strength rubber.

Some products do not allow to adjust the resistance of the elastic part, which creates certain difficulties for professional athletes.

In the end, so that the chest expander does not become a disappointment, preference should be given to the products of authoritative manufacturers of sports equipment.