6 effective exercises with an espandex for weight loss at home

Buying a lot of sports equipment is expensive and inconvenient, but to achieve a beautiful figure it is not necessary. One espander for fitness will be quite enough. It does not take up a lot of space, and the results can be achieved quickly. Of course, with regular exercise and proper nutrition. We suggest you try our intensive workout with this versatile equipment.

fitness trainer, master of sports in fitness and bodybuilding

Shows a set of exercises with an expander for the whole body.

Archer

Execution technique

Stand in a wide stance.
The handles of the expander are in the right hand, and the elastic band itself is in the left hand. Hold the expander in front of you.
Lunge on the right leg.
As you exhale, stand up and pull the expander with your left hand like a bowstring.

Perform the exercise for 45 seconds, rest – 15 seconds. Jump 45 seconds on the jump rope, and then rest for 15 seconds. Perform the exercise on the other side and jump rope again.

Skier’s swing

Technique

We stand on the rubber band of the espander. Feet at the width of the pelvis. The body is slightly tilted forward, the pelvis is pulled back.
Put your straight arms behind your back.
On exhalation, swing your arms forward and up.

Do this exercise for 45 seconds and then rest for 15 seconds. We do jumping rope with high lifting of knees for 45 seconds and rest for 15 seconds. Do the second approach and jump rope again.

Swinging arms to the sides

Technique

Stand on the elastic band of the espander. Feet at the width of the pelvis. The body is straight. In each hand hold the handle of the expander, arms along the torso.
As you exhale, powerfully move your arms to the sides, raising them upwards as much as possible.
Return to the starting position

Perform the exercise for 45 seconds, and then rest for 15 seconds. Jump rope for 45 seconds and after a rest perform the second approach.

Slow twists

Technique

Sit on the mat, fix the handles of the espander on the feet. The rubber band of the espander is held in the hands. Legs slightly bent at the knees and stretched forward.
Perform twisting, taking off from the floor only the back and shoulder blades. The lower back is tightly pressed to the floor.

Do this exercise for 45 seconds and then rest for 15 seconds. We do jumping jacks with high lifting of knees on a jump rope for 45 seconds and rest for 15 seconds. Then do a second approach and jump rope again.

Scissors

Technique

Sit on the mat, fix the handles of the espander on the feet. Tighten the rubber band of the espander and hold it in your hands.
Pull straight legs off the floor, lift the shoulder blades up.
Make cross movements with your legs.

Perform the exercise for 45 seconds, and then rest for 15 seconds. Jump rope for 45 seconds and after a rest perform the second approach.

The workout is over.

For detailed performance of the exercises, see the video on the “Championship”.

Do this workout at a high pace for best results, but don’t forget about technique and nutrition.

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