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 In search of a broad long Expander I vainly obbegat all familiar to me sports shops. Their range was limited to hand (rubber ring), and breast (set of springs connected handles) expanders. In several places I have got ample expanders, but their length strongly for those exercises that I was going to try. And then I thought about the medical expanders and went to the pharmacy. Here I was more fortunate, and the saleswoman handed me a rubber band cut desired length and I covered on one side with talc.
Now, about what are all these efforts. The fact that a long rubber expander is a kind of simulator-absorber, in their functional load can replace such sports as the dumbbell weights, and bodibar medbol. The weight and ranks expanders considerably smaller and, therefore, perfectly suitable for home fitness workouts while traveling or during outings. Besides for general gum skein I gave less than 7 USD, while the above-mentioned weights for fitness are at times more expensive.
But more to the point. The following describes and illustrates a set of exercises that will help using the expander to work all major muscle groups.
Exercise number 1
Initial position:
standing on the floor, feet shoulder width apart, toes apart, expander held by both hands close to the edges, hand in hand breed. From the starting position described stretch the expander, breed even stronger hand in hand. Return to the starting position. Repeat 10 times. This exercise helps to work out a good back muscles and arms.
Exercise number 2
Initial position:
standing on the floor, feet become the center of the expander, feet together, expander held by both hands close to the edges, hand in hand breed. From the starting position described stretch the expander, the parties divorced in hand, against the resistance of gum rises. Return to the starting position. Repeat 10 times. This exercise helps to work out a good back muscles and arms.
Exercise №3
Initial position:
standing on the floor, feet become the center of the expander, feet together, expander held by both hands close to the edges, straight at the elbows - in front of you, palms on the line of the shoulders. From the starting position described stretch the expander, straight arms, overcoming the resistance of gum, rises up in front of him. Return to the starting position. Repeat 10 times. This exercise helps to work out a good back muscles and arms.
Exercise №4
Initial position:
standing on the floor, take a step forward and stepping foot on the front center of the gum. In the palm of the same hand, hold the edge expander. Working arm bent at the elbow. From the starting position described stretch the expander, overcoming the resistance of gum, raising working hand up. Return to the starting position. Repeat 10 times. Then we step on the other foot, and gum are working with the other hand. Another 10 repetitions. This exercise helps to work out a good back muscles and arms.
Exercise №5
Initial position:
standing on the floor, feet shoulder width apart, toes facing the side. Expander stifle his hands closer to the edges and the factory behind. Hands hold as if going to a washcloth to wash his back with handles. From the starting position described stretch the expander, overcoming the resistance of gum, straighten both elbows: one goes up, the other - down. Return to the starting position. Repeat 10 times. Change hand positions. Another 10 repetitions. This exercise helps to work out well triceps.
Exercise number 6
 
Initial position:
tie expander in a small ring and fasten it around the ankles, hands are placed at the waist. From the starting position described stretch the expander, overcoming the resistance of gum, bends one leg back. Return to the starting position. After 10 repetitions to perform exercises with the other foot. Next, perform another 10 lifts each leg, but bringing it forward. This exercise helps muscles well developed thighs and buttocks.
Exercise №7
Initial position:
supine, connected to the ring expander secured to the ankles, arms bent at the elbows, hands behind his head. Straight leg raising perpendicular to the floor. From the starting position described stretch the expander, overcoming the resistance of gum, divorce straight legs to the sides. Return to the starting position. Repeat 10 times at a slow and even 10 times - a rate 2 times faster. This exercise helps muscles well developed thighs and buttocks.
Exercise number 8
Initial position:
lying on its side, resting on his elbow lower arms connected to the ring expander secured to the ankles. Lower leg bent at the knee and is located on the floor. The upper straight leg lifted off the floor. From the starting position described stretch the expander, overcoming the resistance of gum, raising the upper leg further up. Return to the starting position. Repeat 10 times. Then flips to the other side and do the exercises with the other foot. This exercise helps muscles well developed thighs and buttocks.
Exercise №9
 
Initial position:
lying on his back, the center of the expander is secured to the middle of the foot, and the edges are fixed in his hands, knees bent, legs raised up. Arms bent at the elbows, hands at head level. From the starting position described stretch the expander, overcoming the resistance of gum, straighten your knees back to its original position. Repeat 10 times. This exercise helps to work out a good abdominal muscles, hips and buttocks.
Exercise №10
Initial position:
sitting on the floor, the center of the expander is secured to the middle of the foot, and the edges are fixed in his hands. Arms bent at the elbows. From the starting position described lift straight legs from the floor, with the balance to deviate a little bit ago. Hold for 5-10 seconds. Return to the starting position. Repeat 3-5 times. This exercise helps to work out a good abdominal muscles and back.
In conclusion, I do a few stretching exercises. From my own experience I can recommend not to lean on the expander in each sport. Let it serve as a tool of motivation and a variety of fitness. Complement your self-training exercises with expanders 1 every 2 weeks and let these meetings will be productive and inspiring!
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