Flexibility in everything: 5 stretching exercises with an espandrel

Expanders are universal sports equipment that can be used to work all muscle groups. Unlike other equipment, an expander is quite light, compact and does not require a lot of space for training. The main advantage of the projectile is that there are no age and weight restrictions.

World Class trainer Alexander Karpov tells about the most effective exercises with an espander.

Important! Before training you should warm up.

Shoulder flexion

Starting position: standing, feet shoulder-width apart.

Standing on one part of the expander and holding the other part in your hands, lift straight arms up and return to the starting position under control.

Perform 15-20 repetitions.

Shoulder pushback in the horizontal plane

Starting position: standing, feet shoulder-width apart.

Take the projectile by the different ends with straight arms and lift at the level of the shoulder joints. The expander should be in a taut position. Then take the straight arms back and return them to the starting position under control.

Perform 15-20 repetitions.

Romanian pull

Starting position: standing, feet shoulder width apart.

Standing in the middle of the espandex, take hold of its different ends. Keep your back straight. Slightly bend the legs at the knee joints, tilt the torso and return to the starting position.

Perform 15-20 repetitions.

Squats with an espander

Starting position: standing, feet shoulder width apart.

Standing in the middle of the espandex, grasp the different ends of the espandex. Keep your back straight. Leaning on the middle of the foot arch, bend your legs at the knee joints and lower yourself to a half squat. Then return to the starting position under control.

Perform 15-20 repetitions.

Incline pull

Starting position: standing, feet shoulder width apart.

Standing in the middle of the expander, take hold of its different ends. Keep your back straight. Lean forward, slightly bending your legs at the knee joints. In this position, bend the arms at the elbows, simultaneously connecting the shoulder blades and extending the shoulder girdle. Reach with your hands to the hip joint.

Perform 15-20 repetitions.

Important! For greater effect, exercises should be done in a circle.

How to make training more effective?

To increase the effectiveness of the exercises, it is recommended to have in the arsenal of expanders with different degrees of resistance. It is also very important to observe the correct technique of execution.

In general, the result will depend on many factors. For each exercise, you should carefully select an expander so that its resistance corresponds to the purpose of the exercise, your experience and health condition.

Who should not exercise with an expander?

There are no absolute contraindications to the use of expanders. Only some limitations in the choice of exercises are possible – they depend on the individual characteristics of the athlete. For example, if you have a disease of veins and blood vessels, it is recommended to exercise under the supervision of a trainer, so as not to accidentally harm yourself.

Important! Before using the expander, it is necessary to exclude an allergic reaction to the material from which it is made.