Content

• Steps
• Method 1 of 3: Using a Resistance Band Safely
• Method 2 of 3: Exercising the Upper Body
• Method 3 of 3: Exercising the Lower Body
• Warnings

The expander band is an elastic band that can be used to add light strength to regular exercise anywhere and anytime. Similar to strength training, a resistance band allows for a full range of tensioned movements to warm up and build muscle. But the difference from strength exercises is that such an expander is a training tool that you can adjust and take with you.

Steps

Method 1 of 3: Using a Resistance Band Safely

1. 1 Figure out how to use low resistance. One of the reasons the expander is so popular is its ability to add resistance to just about any part of a workout. The principle of operation of the expander tape is similar to weights, but in the latter case, the pressure on the muscles is exerted by gravity, in the case of the expander, the same happens by tensioning the tape. The expander allows you to create tension in any direction, not just downward, which allows the muscles to work in different ways.
   • Resistance training is a great option if you can't go to the gym for one reason or another, have joint pains that make it unpleasant to hold weight, or just want to diversify your workout.
   • The rubber expander tube is like a skipping rope with handles at the ends for added comfort.
   • A regular expander is a long rectangular rubber band without handles.During training, its ends need to be tied or gripped.
2. 2 Determine the degree of resistance of the expander by its color. Most resistance bands come in a variety of colors based on their resistance to make it easier to choose the right tool for your workout. Usually, in fitness workouts, bands of medium hardness are used and are replaced with harder ones as needed. While this is not true for all resistance bands, usually a darker color means higher tape resistance.
   • Weak resistance: 1.5-3 kg.
   • Average resistance: 3.5-4.5 kg. These resistance values ​​are a good start.
   • High resistance: 4.5-6.5 kg.
   • Very high resistance: over 7 kg.
3. 3 Adjust the position of the expander to make your workout easier or harder. The longer the tape, the easier the exercise will be. This is because it can be stretched more. The tape has the greatest resistance when it has almost no stretch. In this it is like an elastic band: the more difficult it is to stretch, the tighter it stretches. There are several ways to make the expander more effective if the resistance seems too light:
   • tie a knot or twist into a loop to shorten the tape and increase resistance;
   • step on the tape before grabbing the ends;
   • move away from where the ribbon rests (the object to which the ribbon is tied or attached).
4. 4 The ideal pace of execution is slow and controlled movements. Do not rush or try to do the exercise with vigor. The body should be moved slowly and smoothly, without jerking or quick movements. After each repetition, calmly return to the starting position: for building muscle, controlled return is just as important as the initial movement.
   • Focus on good technique, not more resistance. Getting in good shape will help you build muscle much faster than trying to handle a lot of weight.
5. 5 Work in low intensity, timed sets. You should strive for continuous work with resistance bands for a given interval, since the weight is often not as heavy as in the gym. Get ready for sets of 20-60 seconds, during which do not let the tape loosen. A burning sensation in the muscles should occur on the last 2-3 reps, but you should have enough strength to complete the set.
   • The expression "there is no result without pain" is a myth. If you experience severe pain or joint problems, stop exercising immediately and consult a sports doctor.
6. 6 Learn to tie a basic fishing bayonet (anchor knot). For many exercises, you will need to secure the strap to the fulcrum to resist pulling against it. You can use a pole, thin wood, or doorknob to secure one end of the expander during your workout. You just need to make sure that the place of support is able to support your weight, and the knot itself is tied tightly to prevent injury.
   • Pull on the strap before exercising, increasing pressure.
   • Make sure the fulcrum does not move when you pull on the strap.
   • Before trying to apply more pressure to the fulcrum, increase the tension by shortening the belt.

Method 2 of 3: Exercising the Upper Body

1. 1 Biceps curls. Place the center of the tape under the instep of your left leg, and pull your right leg back about 50 cm. Grasp the handles with a reverse grip (palms facing up). To lift the biceps, alternately pull your arms to your shoulders. The arm should only bend at the elbow. Do 15-20 reps with each hand.
   • If you want to diversify your workout, then do this exercise along with short lunges to work the muscles of the lower body at the same time.
2. 2 Raising the arms to the sides to work out the pectoral muscles. Place your feet slightly wider than your shoulders, with your toes out. Wrap the tape around a post or tree behind you. Stretch your slightly bent arms out to the sides and hold the expander just beyond the handles.Without straightening your elbows, bring your hands together in front of your chest. A space forms between you and your arms, as if you are hugging someone. Repeat 15-20 times.
   • The further from the ends you hold the expander, the harder the exercise will be.
   • To perform a modified standing chest press, keep your arms straight and away from your body.
3. 3 Breeding hands to work out the deltoid muscles. Step in the middle of the expander with your feet shoulder-width apart. Squeeze the ends of the tape with your hands and lower them along the body. Keeping your arms straight, raise them perpendicular to your body until they are looking out to the sides, as if you are depicting an airplane. Slowly return your arms to the starting position and repeat 15–20 times.
4. 4 Standing press to work the upper shoulder muscles. Step on the middle of the expander with your feet together. Grab the ends of the tape with your hands, palms at about chest height. Raise your hands as if giving up. Slowly return them to chest height and repeat 12-15 times.
   • During the exercise, the back remains straight, and the palms are facing up.
5. 5 Extension of the arms to strengthen the muscles of the shoulder of the arm. Place your feet together at one end of the expander. Stretch the other end along the spine (behind your back) so that it reaches approximately to the back of your head. Grasp the end of the tape with both hands behind your head, with your elbows facing up and raised above your head. Bending your arm only at the elbow, extend your arms up and over your head. Repeat 15-20 times.
   • The further you step on the expander, the higher the resistance will be and the more difficult the exercise will be.
6. 6 Horizontal rowing to work out the back muscles. Wrap the middle of the tape around a tree or post and hold both ends with your arms outstretched in front of you. The expander should be at about chest height. Bend your knees, put your feet on the ground and straighten your back. With your palms facing you, pull the ribbon back to your chest as if you were paddling. Slowly return your hands to the starting position and repeat 15-20 times.
   • The further you get from the tree, the harder the exercise will be.
7. 7 Twisting the body from the kneeling position for the abdominal muscles. Get on your knees and shins, keep your back straight. Wrap the middle of the expander around a post or tree just above your head. Grab the tape with both hands a few centimeters from your chest and bend towards the floor. When you bend at 90 degrees, checkmark, slowly return to the starting position.
   • Keep your back straight.
   • You need to bend at the waist, not arch your back.

Method 3 of 3: Exercising the Lower Body

1. 1 Front Squat to train your quads and hamstrings. Step on the middle of the expander with your feet slightly wider than your shoulders. Hold a pen or end in each hand. Keep your hands in front of you and over your shoulders, as if you are about to nudge someone. To perform a squat, lower your buttocks as if you were about to sit in a chair. Keep your back straight and focus on keeping your knees straight over your feet. Repeat 8-12 times.
   • If the ribbon is too long, tie a knot in the middle or grab it further from the ends.
2. 2 Leg extension for the development of the quadriceps muscles of the thigh. Sit on a chair or bench, preferably with a slight tilt of your back (as if you are sitting on a deck chair). Hold the expander with both hands. Bring your knee up to your chest and place your foot in the middle of the tape. You will feel resistance as you try to keep your knee close to your chest. Stretch your leg until it is fully extended. Slowly return your leg to its original position, repeat 8-12 times and change your leg.
3. 3 Prone leg curls to increase hamstring strength. Lie on your stomach and put the loop from the expander over your right ankle, and attach the other end to the door or support (you can wrap it around the doorknob on the other side and close the door). You need to look away from the tape and lie far enough from the other end to feel the tension. Tighten your core muscles. Then bend your knee.You need to touch the buttocks with the heel, trying to bring the heel as far as possible, but without discomfort. Slowly return your leg to its original position, repeat 10-15 times and then change sides.
4. 4 Glute bridge for working out the muscles of the buttocks. Tie the tape around your legs. Lying on your back, bend your knees to a 90-degree angle. Your feet should be on the floor. Start the exercise with your legs together. Make sure the wrapped tape is not twisted around its axis. Raise your hips off the floor until your shoulders, hips, and knees are in line. The gluteal muscles should be tense throughout the entire movement. Repeat 15-20 times.
   • Hold for a few seconds at the highest point of the rise and slowly lower yourself to the floor.
5. 5 Exercises with the adductors of the thigh from a standing position to work out the inner thigh. Tie the ends of the ribbon. Then, secure the tape at ankle height to your left by wrapping the expander around a post or leg of a heavy piece of furniture. Then step into the circle you made. Stand in a wide sports stance perpendicular to the expander and move away from its place of support to create tension. Lift your right leg to the side, past your left leg, and at the same time squeeze your hips together. Return slowly to the starting position and repeat 12-15 times. Switch legs when done.
   • Keep your legs straight during the exercise.
   • Try in reverse order to work the outer thigh and thigh. Extend your right ankle outward from your body, keeping your leg straight.
6. 6 Exercise with a side step. Tie the strap around both ankles so that you resist pulling on the strap. Get into a stable athletic stance, straighten your back and bend your knees. Take 10 steps to the side in each direction. Focus on pushing the outside leg and slowly pulling up the other leg.

Warnings

• Do not tie the tape around the joints or waist to increase the resistance of the expander.