The expander is the simple exercise machine which can be used in house conditions. There is an effective set of exercises with an expander for pumping of muscles of a back. These devices can be from strong rubber and also consist of springs and plaits. In principle their action identical therefore you can choose any option.
Exercises with an expander for a back
- Exercise No. 1. The expander needs to be enshrined in the top provision. SP – settle down before a wall and you hold exercise machine handles the top hold. You hold hands before yourself, having a little bent them in elbows, and depart from a wall that the expander was tense. One more important point – bend a little forward and slightly bend legs. A task – exhaling, lower hands down to hips, but only do not bend a hand. Inhaling, return to SP. Only the shoulder joint moves, and the body remains motionless.
- Exercise No. 2. The expander remains in the same situation. For this exercise with a rubber or usual expander for a back get up before a wall, and then, sit down on a floor, holding expander handles. Legs need to be bent in knees, having put emphasis on a foot. Deviate so that the expander was tense. Always you keep a waist in suspense. A task – exhaling, tighten expander handles to yourself, at the same time elbows have to be taken back and to the parties at the same time. Continue the movement until handles are at the level of shoulders. After that make a pause to raise load of back muscles. Inhaling, return to SP.
- Exercise No. 3. For the following exercise for muscles of a back take an expander and get up on it legs, at the same time around one leg it is necessary to make a turn to record situation. Pass hands throughout thongs and be taken by the edges of an expander. Bend legs in knees and approximately by 45 degrees incline a torso forward. The back has to be bent in a waist, and hold hands straight lines below. A task – exhaling, slowly get up, unbending legs and a back, and then, taking a breath, return to SP.
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