Strength Training with expanders: exercises for all muscle groups

Bands-espandry - wonderful invention, which can provide a full load on all muscle groups. Of course, with such a tape you do not pump up the mountain of muscle, but it is quite suitable for the complexity of functional bodyweight exercises. In this article, we will show 22 exercises with expander, which will last for several different workouts.

Exercise, presented below, are suitable as a rubber band, and conventional expanders with handles - choose what you prefer.

Some of the exercises listed below, to be performed with short ribbons-expanders. If you have none, just skip this exercise. I tried to do them with long ribbons, but it is very uncomfortable, almost impossible.

As for the resistance bands, choose the load in accordance with their capabilities. Aim for three sets of 10-15 repetitions of each exercise. In order to exercise to be effective, the last repetition should be given with difficulty.

Exercises on upper body

Hand ups for biceps

• Step on the expander with both feet.
• Pick up a loop.
• Stretch gripper, bending your elbows.

Exercise triceps

• Step on the expander with both feet close to the heels.
• Pull the expander behind your back and stretch your arms above your head.
• Bend your elbows, stretching expander.

resistance Dips

• Spend expander behind your back, take the ends with both hands and stand in the emphasis lying.
• Pressing the ends of the Expander to the floor, follow the normal push-ups.

Distributing arms in the slope

• Step on the middle of the expander, hold the hinges or handles with both hands.
• Stand with feet shoulder-width apart, slightly tilt the body forward with a straight back.
• Arms out to the side, stretching expander.
• Lower the arms and repeat.

Lead one hand

• Hook gripper bar for a horizontal bar or door handle.
• Extend your right arm in front of you and grasp the expander. The angle between the shoulder and the breast should be 90 degrees.
• Take the right hand so that it is level with the breast, do not start it on his back.
• Return the arm back and repeat.
• Perform the exercise on the left arm.

Link expander in the slope

• Stand on the expander with both feet, grasp the hinges or handles.
• Slightly bend your knees and tilt the body, keep your back straight.
• Bend your elbows and take them back.
• Try to pull the expander due to the muscles of the back, and not the hands.

Bussing hands lying on his stomach

• Lie on your stomach.
• Expander put under the belly, and the hinges or handles to grab with both hands.
• Stretch gripper arms, raising the chassis.
• For best results Hold the top position for a few seconds.
• Return to starting position and repeat.

Lead hands behind his back

• Stand on the middle of the expander, hold the hinges or handles, feet keep together.
• Pull straight hands behind his back.
• Return arms to starting position and repeat.

Standing Chest Press

• Hook gripper at waist level or higher.
• Turn your back to him and grasp the handle or loop.
• Make a small lunge forward, pulling the expander.
• Raise your hand with the elbow bent at chest level (not higher!).
• Pull the arm in front of him, pulling the expander.
• Return the arm in a flexed position.
• Repeat the exercise.

Bench press on a bench

• Pass the expander under the bench, lie down on it and take in both hands or expander loop handle.
• Initial position: arms bent at the elbow, the elbow angle of - 90 degrees.
• Straighten your arms in front of you, do not unbend elbow to the end.
• Return to the starting position.

Exercises to strengthen the muscles of the bark

Alternately lifting the legs

• Lie on the floor, grasp the expander in the middle, put his feet in the loop.
• Lift the housing so that the waist remained pressed to the floor.
• Overcoming the resistance gum alternately lift the knees.

"Woodcutter"

• Stand with your feet slightly wider than shoulder width, step on one end of the expander left leg, grab the other end with both hands.
• Bend the leg, under which expander, keep your back straight.
• Straightening pull expander diagonally right and up until the hands are over your right shoulder, above his head.
• Go back to the slope to the left leg and repeat.
• Repeat to the other side.

Side strap resistance

• Hook gripper for foot, twist the two ends and take in both hands or loop handle.
• Stand in the emphasis lying down - the bar.
• Lift one arm and stretching expander, take exit in the side bar.
• Return to starting position and repeat to the other side.

Exercises for the legs and buttocks

Squats with a rubber band

• Step on the gum and place your feet shoulder-width apart.
• Pick up a loop expander. The better to keep expander spend behind and hold it in their hands folded, as if resting on his shoulder.
• Make squat. The back is straight, the pelvis is pulled back, knees slightly turned outwards.
• Straightened, stretching expander.
• Repeat the exercise.

Prone knee flexion

• Hook gripper for the rack close to the floor.
• Insert the ankle loop and lie on your stomach.
• Bend your leg at the knee, pulling the expander.
• Straighten your leg and repeat.

Breeding legs lying on its side

For this exercise you will need a short expander.

• Connect the legs below the knees by using an expander.
• Lie on your side.
• Dilute the knees, overcoming the resistance of the expander.
• Keep your feet together and repeat.

Steps with a rubber band

• Put on the foot ankle short expander or tie them long.
• Perform steps towards stretching expander.
• Perform the exercise in the opposite direction.

resistance thrusts

• Step on one foot expander.
• Hold the loop or handle with both hands, get their shoulders.
• Lunged forward.
• Squat on the ground, do not put in charge of the foot.
• Repeat with the other leg.

Squats on one leg

• Hook gripper for a rack.
• Place one foot in the loop, the loop should be positioned just above the knee.
• Lift the other leg, bending it at the knee.
• Perform squats on one leg. The knee should be slightly turned outwards.
• Repeat the exercise with the other leg.

Straighten legs lying

• Lie on your back, throw with the expander on foot and grasp the loop with both hands.
• Pull your knee to your chest.
• Stretching expander, straighten your leg.
• Return to starting position and repeat.

Lead feet back on all fours

• Get on all fours, and throw with the expander on one leg.
• Grasp the other end of the expander arm and push him to the floor.
• Raise leg upwards, maintaining the right angle at the knee.

side lunges

• Put on a short gripper on legs above the knee.
• Stretching expander, do side lunges.

And of course, do not forget about stretching after a workout. Here are some good exercises with the same tape-expanders.