Thoracic expander

The pectoral muscle expander is an excellent simulator for all those who strive to strengthen and tighten the muscles of the chest and arms. In this article, we will talk about how to use the chest expander, what kinds of this simulator exist and how to pump the pectoral muscles with an expander.

Breast expander for women: basic types

The chest expander is a fairly simple design - two handles connected by an elastic band, a spring, an elastic band or a strip of any other pulling material.

Of course, there are different versions of this sports equipment. They can differ among themselves as the material from which they are made, as well as by weight, size, design features.

The most popular types of breast enhancer are: latex, gel, rubber and spring models. In addition to the simplicity of the design (and thus reliability and durability), the advantages of an expander include simplicity of use, compactness and versatility (after all, with its help you can train a variety of muscle groups).

Breast expander: exercises

With the help of an expander, you can perform a lot of exercises for pectoral muscles, leg muscles, back and abdomen. The main thing is to know exactly which muscles you want to train and what exercises are best for this.

With the help of a chest expander, you can perform special exercises for women that help strengthen the breast, reduce fat deposits on the back, sides, belly and arms, as well as tighten the muscles and skin of the hands. In addition, this simulator will help to correct posture and get rid of back pain caused by muscle weakness and hypodynamia.

The essence of the action of the expander is simple - by stretching it, you overcome the resistance of the elastic material from which it is made. The greater the tension, the higher the load. Thus, everyone can adjust the intensity of the classes at their own discretion.

We offer you several variants of exercises with a chest expander. They can be combined into one complex, combined with exercises for other muscle groups or performed separately:

  1. Starting position: lying on the back. The tape of the expander behind your back, the handles of the simulator are in your hands. Hands are straight, shoulder level. Smoothly raise the straight arms (the movements are similar to the bench press of the dumbbells). Exercise is done as slowly as possible so that you can feel the work of your own body. The main thing in this exercise is smoothness, absence of sharp attacks and jerks, but without "looseness". It will take 3-8 sets of 2-10 repetitions.
  2. Starting position: standing, feet shoulder width apart. Fix the middle of the expander with your feet, take it in your hands. Slowly crouch, overcoming the resistance of the simulator on the rise. Should be done 2-10 cycles of 5-15 sit-ups.
  3. Starting position: standing, feet shoulder width apart. The middle of the expander is fixed with legs. Handles of the simulator in the hands, grasp the palms to yourself. Raise your right arms to the sides (parallel to the floor). 2-10 approaches for 6-20 repetitions.
  4. Starting position: standing, left foot a step ahead of the right. Hands are straight, extended forward parallel to the floor. Handles of the expander in the hands, grasp the palms outward. Raise your hands to the sides, controlling that they are always parallel to the floor. Exercise should be done gradually increasing the amplitude, then change your leg and repeat the exercise. 4-10 cycles of 5-15 repetitions per foot.
  5. Starting position: straight, the legs are slightly apart (25-35 cm), the left hand with the handle of the expander along the body, the right arm is bent at the elbow (elbow pointing upwards) and is wound behind the back so that the palm with the second handle of the expander is behind the neck . Thus, the fabric of the expander in the initial position is located almost vertically. Then the right hand is pulled up and to the side (until the elbow is fully extended). When the exercise is performed correctly, only the forearm moves, and the shoulder and back remain stationary. After complete straightening, the hand returns to its original position. After 5-15 repetitions, the exercise is performed in a mirror manner (for the other hand).