Expander multifunction - simple and convenient tool for training

Most men remember metal expanders on springs that were very popular during the Soviet era and served to increase the strength of various muscle groups. Over time, these simulators have received a serious development and have become the founders of multifunctional expanders, the varieties of which today are quite a large number. The multifunctional expander is a full-fledged simulator, capable in some way to replace a gym.

Advantages of multifunction expanders

The main advantage of such a thing as a multifunctional simulator-expander is its compactness and convenience. In addition, with the proper level of imagination, such a simulator can effectively work out all the basic muscle groups of the body, from trapezoids to gastrocnemius muscles. A list of the main exercises will be listed at the end of the article. And do not think that this is not a serious tool for pumping. Expanders are widely used by professional bodybuilders before going on stage to give their muscles shape and volume.

Types of Expanders

To date, multifunction expanders are very popular. Especially popular were varieties with rubber bands, such as the multifunctional hanger HKCE208. Such popularity was ensured by high wear resistance and strength, as well as rather low cost. In addition to these, there are also classic simulators on springs, as well as belt expanders. All of them have their advantages and disadvantages, which influence the choice of one type or another.

Tape Expander

The multifunctional belt expander is an elastic band with a certain stretching force. Often the disadvantage of such an expander is the lack of the ability to change the load. Nevertheless, it is also quite popular due to its longevity.

Expanders on springs

Multifunctional expander on springs - this is a real classic. By changing the number of springs that can be stretched, you change the complexity of the exercise. Their minus is a fairly large weight and not a very high degree of convenience.

The best exercises with expanders

Now let's look at what a multifunctional expander is capable of. Exercises that can be performed on it are very simple and do not require additional learning. Here is a list of the basic movements that can be performed with the expander for the development of the basic muscle groups:

• Trapezius muscles lift their shoulders up. Therefore, for their pumping to step into the middle of the expander, grasp the handles and do "shake" the shoulders.
• Deltoid muscles have three fascicles. The front raises his hand in front of him. To pump it, step on one end of the expander, and for the second, grasp one hand and lift it in front of you. Then change your hand and do the same move with the other hand. The middle beam raises your hands sideways, so for its pumping, step into the middle of the expander, grasp its handles and raise your hands to the sides. Another exercise for pumping this muscle group can be a pull to the chin. To do this, step on the middle of the expander, grasp its handles and pull them in front of you to the chin. The posterior fasciculus of the deltoid muscle withdraws the arm back, so in order to work it out, grasp the handle of the expander with both hands and position it at the chest level. From the starting position, raise the arms until they become perpendicular to the body.
• The pectoral muscles lead to the body in the horizontal plane. To work it out, place the expander behind you, and grasp the handles with your hands. Keeping your hands parallel to the floor, straighten your arms, as if something is pushing away from yourself. Alternatively, you can try making dilutions. To do this, instead of repulsive movements, do "hugging" movements with your hands.
• Muscles of the back pull back the elbows. To pump them, hook the middle of the expander for an object on the wall or something similar, and grasp the handles with your hands and pull them toward you. Another option can be traction from above. To do this, fasten one end of the expander to an object on the ceiling, and at the other end grasp the hand and pull it down.
• Legs with an expander are difficult to pump. Nevertheless, you can perform squats or attacks with this simulator. To do this, the elastic part of the expander must be sufficiently short. Step on its middle so that in the starting position you are in squatting, grasp the handles and squat.
• The biceps flexes the arm at the elbow, so for its pumping, just stand on one end of the expander, and after the other take hold of the hand. After that, do the right amount of flexion and change your hand.
• The triceps extends the arm at the elbow. To effectively work it, fix one end of the expander on the ceiling so that the second end is approximately at the level of your chest. Grasp the arm and unbend it. After performing the desired number of repetitions with one hand, change the working hand.

Example of a training program

Of course, the multifunctional expander does not replace a full-fledged workout with simulators, but nevertheless it will allow you to maintain your body in shape. Here is an example of a training program that can be performed using this wonderful simulator:

1. The thrust of the expander to itself for the muscles of the back.
2. Expander press for the chest.
3. Breeding of arms to the sides for deltoid.
4. Squats with an expander.

The number of approaches in each exercise is 3-4, the number of repetitions is 12-15. Remember that such a program is not mandatory. It serves only as an example, showing how to train with a multifunctional expander. Try to execute it or find some other program. And the most optimal way out is to pick up exercises in which you feel your muscles best and perform them.