Can’t get out to the fitness club? Take note of this set of exercises! By regularly exercising with an exertube, you will work out all the muscles no worse than when exercising on simulators. Sports equipment – exertube
One of the simplest sports equipment, which is
elastic and durable rubber tube with handles at the ends. The color of an exertube generally indicates the degree of resistance that a given projectile provides. There is no single labeling system, but yellow usually gives the minimum load, green a little more, followed by red, blue and black. Accordingly, these shells are used in a variety of programs, from rehabilitation after injuries to Pilates and strength training for professional athletes. The rubber shock absorber is a great alternative to free weights and machines. Including because it allows you to load the muscles in a slightly different way, which means, if necessary, to overcome the training plateau and simply diversify fitness classes. With it, you can perform a lot of various exercises, standing up or sitting on it, throwing it over a fixed support, exercising in pairs.

“Exertube is one of the most affordable sports equipment. It can be found in any fitness club, in almost every sporting goods store at an affordable price, it is not difficult to find a place for it in even the smallest apartment and in the smallest suitcase if you are going to take it with you on vacation. At the same time, it allows you to work out all muscle groups no worse than in the gym. And often better than with dumbbells, because when exercising with an exercise tube, we are often forced to make efforts even in the starting position, pulling the projectile. The shock absorber will make the stabilizer muscles work too, but it is especially good for the muscles of the shoulder girdle, which is rather weak in many girls. It is suitable even for beginners. You will be convinced of this if you perform our complex 2-3 times a week. If you find it difficult to do the exercise as described, just adjust the tension. Standing on the exertube, move to the side and loosen it a little, or instead of two handles, pick up only one.”

1. Curl Squats
The muscles of the legs, buttocks and biceps work.
Stand with your feet hip-width apart, feet in the middle of the shock absorber, take the handle of the projectile in each hand. Retracting the pelvis back, lower yourself into a squat until your thighs are parallel to the floor and at the same time bend your elbows. Return to starting position, repeat. Do 2-3 sets of 10-15 repetitions.2. Lunges with arm abduction
The muscles of the legs, buttocks, deltoid muscles work.
Step your right foot on the middle of the shock absorber, take a wide step back with your left foot and put it on the toe. Take the shock absorber handle in your right hand. Lower yourself into a lunge, bringing your right knee into the floor and at the same time bringing your right arm out to the side until it is parallel to the floor. Come back and start position. Repeat 10-12 times, switch legs on the next set. Do 2 sets for each leg.3. Side lunge and pull
The muscles of the legs and buttocks, deltoid muscles work.
Place your feet 2 times wider than your shoulders, feet slightly turned outward, left – in the middle of the shock absorber. Take the projectile handles in your right hand, put your left on your belt. Perform a lunge to the side, bending the right knee and pulling the shock absorber handles to the right shoulder. Return to starting position and repeat. If the exercise is too difficult, leave only one projectile handle in your hand. On the next approach, start doing the exercise on the other side. Do 2 sets of 12-15 reps each side. 4. Bent over row with one arm
The back muscles work.
Place your right foot on the middle of the shock absorber, take a wide step back with your left foot. Bend your knees slightly and lean forward so that your upper body is almost parallel to the floor. Take the handles of the exercise tube in your left hand, and lean on your thigh with your right hand. Keeping your torso in position, pull the shock absorber knobs toward the crook of your hip, guiding your elbow back and toward the center of your back. Return to starting position and repeat. On the next approach, start doing the exercise on the other side. Do 2 sets of 15 repetitions for each side.5. Plie with arm extension for triceps
Triceps, thighs and buttocks work.
Stand with your feet twice as wide as your shoulders, turn your feet outward at an angle of 30-40 degrees, your back is straight. Take one projectile handle in your right hand, pull it up and, bending your elbow, take the shock absorber behind your back, hold it with your left hand at the level of your waist. Now sit down (at the final point, the thighs are parallel to the floor and make a right angle with the lower leg) and at the same time straighten your right arm. Return to starting position, repeat. On the next approach, start the exercise with the other hand. Do 3 sets of 12-15 repetitions in each direction.6. Pulling the leg to the side
The muscles of the buttocks work.
Stand in the middle of the shock absorber, feet shoulder-width apart. Move your left hand to the side, raising it at shoulder level, take the shock absorber handle in your right. Transfer the body weight to your left leg, take your right leg to the side as high as you can, pulling the shock absorber and pulling the handle to the hip joint. Maintain balance and the original position of the pelvis. Returning to the starting position, lower your leg until it lightly touches the floor. Perform 1-2 sets of 15-20 times for each side.7. Turns of the body in an inclination back
The abdominal muscles work.
Sit down, stretch your legs and cross them at the shins, throw the shock absorber over the feet. Lean back, shifting your body weight to the top of your buttocks. Take the projectile handles with both hands and hold them at chest level. Round your lower back, draw in your stomach. Keeping the position of the pelvis, turn the body to the right and left. This will be 1 repetition. Perform 2 sets of 10 repetitions.8. Press from a sitting position
The deltoid muscles and triceps work.
Sit cross-legged in the middle of the shock absorber, take the handle of the projectile in each hand and raise them just above shoulder level, palms facing forward. Extending your arms at the elbows, push them over your head. Do not bend, do not raise your shoulder joints. Return to starting position, repeat. Do 2 sets of 12-15 reps.
9. Traction to the chest from a sitting position
The muscles of the back and the back of the shoulder work.
Sit straight, stretch your legs in front of you and slightly bend at the knees. Throw the exercise tube over your feet and take the handle of the projectile in each hand: the line of hands continues the line of the shock absorber. Pull the handles towards you, bringing your elbows back and bringing your shoulder blades together. Return to original position. Repeat. Do 2 sets of 12-15 reps.
10. Extension of arms in an inclination
Triceps work.
With your right foot, step on the middle of the exertube, take a wide step back with your left and put it on the toe. Bend your knees and lean forward. Lean on your thigh with your right hand, take the shock absorber handle in your left and pull it to the hip joint, elbow above the back. Locking the position of the shoulder and elbow, with the force of the triceps, straighten the arm back up. Return to original position. Do not lower your hand below the hip! Repeat. On the next repetition, do the exercise with the right hand. Do 1-2 sets of 12-15 repetitions in each direction.