Tip 1: How to pump up your hands with an expander
Tip 1: How to pump up your hands with an expander
To have a pumped-up slender body, you do notbe sure to exhaust yourself with daily workouts in the "rocking chair" or give a lot of money for a home training complex. Unsuccessfully forgotten, the expander again regained its popularity. He perfectly develops strength and pumps the muscles of the shoulders, arms and trunk.
Instructions
1
The main principle of training with expander - Gradual increase in loads. If you are just starting to train, it will be more correct to remove excess springs from the expander, leaving only one or two. When the load becomes familiar, add a spring and increase the number of approaches.
2
While doing the exercises, watch the movements of the hands. They should always return to their original position, and do it not sharply and not at the expense of complete relaxation of the muscles, but smoothly and with some resistance. The minimum number of repetitions is 6, and the maximum is 20 for one approach.
3
Stand upright, keep your feet shoulder width apart. Pull forward arms, holding an expander in front of him, palms watchinginside. On inhalation, start to straighten out straight hands. Return to the starting position on exhalation. Stretching the expander, do not bend back, fix the trunk perpendicular to the floor. In the same position, raise the arms with the expander upward, turn the palms outward. Bend the arms to the sides so that the springs of the expander are behind your back - inhale. Return your hands to the initial position on exhalation. Repetitions - from 6 to 10.
4
Put the feet in the handle of the expander. Body slightly tilt forward and grasp the hands of the second handle, pressing it to the chest. On inhalation, begin to unbend your back, bending slightly in your lower back. On exhalation, return to the starting position. If the physical form allows, then add a spring to the expander to increase the load. Do 10-15 repetitions.
5
Do an exercise with two expanders, addingto each spring. Spread your legs to the width of your shoulders, insert your feet into the expander and sit down. With bent hands, grab the free grips of the expanders from below, holding them against the shoulders. On inhaling, stand up, without bending the body. On exhalation, return to the previous position. If you have only one expander, then put a single foot in the handle, and with the second handle of the expander hold both hands, pressing it to your chest. Do 6-10 repetitions.
Tip 2: How to do exercises with a shoulder escapander
Develop your body is a natural need andeven the duty of every person. Well, when a mobile lifestyle and versatile hobbies contribute to this. But if for physical activity, due to employment, only 1 hour per day is spent, it is necessary to use some kind of simulator. For example, a shoulder expander.
Instructions
1
This shell looks like two rings, connected together by springs. Usually, the expander is used to train the biceps. But this inventory is equally effective for the development of the muscles of the neck, torso and legs.
2
Concerned with the question of how to deal with the shoulderexpander, you should carefully study the simulator. It reveals several springs, which create resistance and increase the load on the muscles. For unprepared people, it is better to use an expander, after removing several springs. As the body develops, it is necessary to return them back.
3
Start exercises with a shoulder expander withminimal approaches. At first it seems that due to the projectile the load is very small. But after classes, overexertion can turn into a side effect in the form of a shake. It is very undesirable to bring yourself to exhaustion, otherwise the whole meaning of physical activity will be reduced to zero.
4
Smooth movements will prompt you how to deal withShoulder expander without harm to health. Stretching the springs, you need to watch to tighten those muscles that need to be developed. In this case, the hands or feet holding the projectile must make monotonous and slow stretches and returns. Sharp, feverish, chaotic movements can lead to stretching the muscles and will not do any good.
5
It is due to the monotonous load on one and the samethe same muscle that he gives, the shoulder expander is the best tool for training at home. With this projectile you can not only perform daily exercises or gymnastics, but also seriously swing muscles or just keep the body in tone.
6
Start exercises with a shoulder escaper isupper body. Girls for this purpose it is better to cut off fingernails or nails, differently they will be drunk in a palm. Grabbing the rings of the projectile with your hands, you should slowly dilute them at the chest level while the elbows are not straightened. Inhaling, you also need to smoothly return your hands to the previous level. Similarly, you can stretch the springs of the expander, laying the inventory around the neck and pointing the palms of the arms bent at the elbows up.
7
It is very important during the lessons to monitor breathing - it should not break out of the rhythm of movements. Having mastered the projectile with your hands, you can proceed to leg exercises.
8
At first you can lie on your back juststretch the expander to the sides, putting on the ring on the ankles. When you get used to the resistance, it's worth starting to swing the press and the inside of the thighs with this projectile. In any case, the expander will be very useful for both men and women.
