The expander simulator is an indispensable equipment for almost every gym. However, many women undeservedly deprive him of attention, considering the expander to be an ineffective assistant in the struggle for an ideal figure. But with a skillful approach, a plain-looking rubber shock absorber can provide a full-fledged workout, equal in effectiveness to classes in the gym. Exercises with an expander help to work out almost all muscle groups, develop flexibility, and at the same time save us from extra calories. And given that the expander is compact in size and light in weight, you can work with it efficiently and effectively in any convenient place. An example of a set of exercises with an expander

1. Hands and forearms
Hand exercises can be carried out with almost any equipment of this type. If you are using a rubber trainer, stand on it with both feet, grab the handlebars, and pull the bands toward your chest while bending your elbows. After repeating this exercise a sufficient number of times, begin to spread your straight arms to the sides, which will allow you to include the triceps.

If you are working with a “butterfly”, grab the simulator with your forearms, raise your hands at chest level and squeeze them intensely, trying not to change position. This will allow you to train the muscles of the arms, chest, biceps and triceps.

2. Chest

Thanks to the chest expander, you can not only pump muscles, but also improve the shape of the chest. Many trainers include intensive stretching of this equipment in their fitness programs. You can do this both in the classic form, holding your arms at chest level and stretching them to the sides, and in various variations. For example, exercises with a chest expander performed from a prone position or while training on a fitball are distinguished by good efficiency.

3. Body and press
To pump up the press, experts recommend doing the following exercise with an expander: fix the center of the simulator at a level of 60 cm from the floor, grab the handles and sit with your knees bent. In this case, the palms should be turned up, straining the biceps. Without changing position and keeping your back straight, tilt the body to the floor as if you are pumping the press, then return to the starting position. Make sure that the expander is well stretched, because. if his ribbons sag, the action is performed without reinforcement.

For pumping take the butterfly simulator for the lower press, lie on the floor, raise your legs, fixing the expander between the knees so that the simulator is on the inside of the thighs. Then lift your legs off the floor, pressing on the expander at the moment of tension in the press.

4. Hips and buttocks The butterfly simulator is the best way to work out the internal muscles of the thighs. Working with it is very simple: lying on your side, clasp the device with your hips and squeeze it intensely, using muscle strength. The same exercise can be performed while sitting on a chair or fitball.

Also, swings with a rubber expander help well to work out the hips and buttocks. Lie on your side, fix the center of the expander on the upper foot, stretching its handles to the body. Bend the lower leg at the knee, and lift the upper leg, feeling the strengthening from the expander. At the end of this exercise, move on to work with the other leg.

Exercises with an expander are great both for independent exercises and for supplementing almost any fitness program. The most important thing is that during training with it you feel an increase, which indicates that the muscles are working in full.