Harness for training. Expander-plait

Rubber tourniquet is a miniature simulator designed to strengthen muscles and can replace many other things, such as barbells, dumbbells, a skipping rope, a hoop. When performing exercises using this simulator, the load will be much greater, and accordingly, and the muscles will be strengthened and grow faster.

Use tourniquet is necessary for exercises with low intensity, during which the simulator will clamp blood flow. Those who came up with this method of performing exercises, ensure that after them will be increased muscle mass, endurance and strength.

What is the use of a rubber band?

Due to their small dimensions, the rubber tourniquet for training can be taken with you wherever you go, whether it is resting outside the city, vacationing or traveling to nature, and there it is with pleasure to perform the training. In principle, houses also do not always have a place for large-sized simulators, so the tourniquet will be an indispensable thing for those who want to save space while maintaining their body in shape.

The simulator allows you to work on those muscles that are difficult to work at home without additional simulators. Also bundles have different lengths, so you can vary the load on different muscle groups.

In Japan, scientists conducted an experiment and found that those who perform exercises with a rubber tourniquet on a permanent basis, the growth rates of muscle mass increase by 290%.

It is believed that the use of the tourniquet during training leads the muscles into a shock state, and also creates conditions in which, even with a small load, muscle growth is activated. Such trainings make blood flow more intense, as a result of which the growth of muscle mass also increases.

Comparative experiment

In order to find out how the tourniquet will affect the human body, an experiment was conducted. For him, men were chosen, they performed the same exercises, but some of them - with the simulator, and a part - without it. In the course of the experiment, it was proved that those who performed the tourniquet exercises increased the level of growth hormone, but less effort was required. Based on the experimental data, it can be concluded that the tourniquet for training increases their effectiveness.

If you use a tourniquet to restrict blood flow, but do not exercise regularly, growth hormone will remain at the same level.

How to choose the correct harness?

The expander is a rubber band, which can be of different lengths and widths. The length of the simulator will depend on the load that you will experience when doing the exercises. The shorter the tape, the greater the load. As for the width, it is better to choose a narrow tourniquet for muscle training , and wide for inflating the press.

The ends of the harness also differ: the simulator may have handles, hand holes or simply cut ends. You should choose the option that you prefer to keep in your hands. The hand palpator is doubly useful, since it helps not only to strengthen the muscles, but also to increase the grip strength.

There are rubber bands of different colors, and this is not just a marketing move. Color ribbon shows the degree of rigidity of the simulator.

Of course, when choosing a tourniquet, as with any purchase, the question arises of the cost. How much does the rubber tourniquet cost? The price of this simulator varies from 100 rubles to 1000 rubles.

Features of training with a tourniquet

When a person takes a lot of time to work, he works, for example, in the sphere of commerce and has no extra spare time, then it is almost impossible to allocate time for constant trips to the gym. For such cases, the tourniquet will be an ideal option. It is enough to devote very little time for training, while at home.

Working with the harness is very simple, there is no specific indication in the exercise or the contents of the simulator. The tourniquet for training is safe during use, and the muscles are strained during use. There is also no danger of injury or stretching. Using an expander, you use almost all the muscles.

Exercises with a rubber band

In fact, there are a lot of exercises with this simulator, you can even come up with them yourself. Periodically, you yourself can pick up exercises that will affect exactly the muscle groups that you need. If you do not want to experiment, just below will describe the most successful exercises using the harness.

Before you start training, it is better to change into a tight form, so that during the exercises the tourniquet does not cling to things. Also, if you have long hair, you need to collect them.

Exercises for triceps and biceps

1. Exercise for the triceps: take the rubber band of the expander, stand on one end with the heel, take the other end in the hand and put it behind the head. Pull your arm up, straightening it and pulling the tourniquet.
2. Exercise for the biceps number 1: stand with both feet in the middle of the simulator, take the ends in your hands, bend and unbend your arms at the elbows.
3. Exercise for the biceps number 2: in the standing position, step on one end of the tape, and take the second in the hand. Hold your hand to the trunk and let it go.

Exercises for pectoral muscles

1. Wrap the rubber band around the body and take the lying position so that the hands press the ends of the harness to the floor. In this position, do push-ups.
2. Leave behind the expander. Burn the ends with your hands. In standing position, keep your hands at shoulder level. Cut and spread your hands.
3. Lay down on the floor, with the middle of the bundle pressed back, the ends of the simulator take in hand and simulate push-ups.

Exercises for back and press

In these exercises, the resistance of the tourniquet forces the muscles of the back and the press to strain.

The first exercise is performed in three stages. The trainer gets his feet on the middle of the harness, and in his hands holds his ends. The trunk should be level. Further in three stages we perform the exercise itself:

• Without bending the trunk, raise our arms straight to the sides, then slowly release them;
• Raise our hands in front of us and slowly lower them back;
• We pull our hands back and slowly lower them at the seams. Then the exercise begins again.

In the second exercise, training with a tourniquet involves the muscles of the arms and upper part of the torso. We raise our hands in front of us, holding the tourniquets tightly by the ends, then, as far as we can, we raise our hands to the sides and slowly bring them to their original position.

The third exercise has the conventional name "Slopes with a barbell". The name is chosen this, because the same muscle groups are used, which work when tilting with a real boom. For the exercise, you need to fix the tourniquet near the floor for a heavy fixed object. Standing side by side, bend over and throw the loose part of the harness around the neck. Next, you need to slowly level out, overcoming the resistance of the harness, and also slowly bend back. With this exercise, you need to be cautious enough, since the load on the back is significant.

To perform the fourth exercise, it is necessary to stand on one end of the tourniquet with your right foot, and hold the second in your right hand. The hand should be pulled to the side, then to make slow torso of the trunk to the left side. Exercise should be done clearly, feeling the muscles work. Then you should take the tourniquet in the other hand and fix it with the other leg. Accordingly, the harness will be on the left, and the slopes will be drawn to the right. In case of insufficient load, you can fold the harness in half.

Exercises for the buttock zone and the back of the thigh

1. Stand with one foot on the tourniquet for training, and pull up the ends of the simulator and pull it as tight as possible. Step back with your free foot and squat several times. Perform an exercise on each leg 10-15 times.
2. Take the rubber band in your hands and stand on all fours so that the ends of the harness are pressed to the floor with your hands. At you the loop from a tape is formed. Insert one leg into it and stretch it, bending the knee. Follow the instructions for each leg in turn.
3. Fold the simulator in half and, if possible, connect the handles to each other, fix on each leg one end of the received loop or thread the legs into it. In the standing position, place your legs, lunge, transferring to the bent leg the weight of the body. Perform the exercise in turn on each leg.
4. For the next exercise, take the prone position, bend your knees. The ends of the tourniquet are pressed with your hands to the floor so that the expander is over the hips. Do pelvis lifts by stretching the tourniquet.

So, the rubber tourniquet is a great simulator for doing exercises without leaving home. It is small in size and easy to use, the tape does not require any special preparation for operation and plenty of storage space. Performing the usual exercises, you can strengthen their action when using this simulator. Especially high efficiency is shown by an expander for hands. Successful training!