Exercises with a rubber expander

Exercises with a rubber expander

Today, training programs for the home with a rubber expander are gaining popularity. Of course, not everyone wants to pay a lot of money in the gym to slightly pull up his figure by the summer. In addition, everyone knows that heavy sport is very traumatic and does not suit people who have problems with the spine and other things. But there is a way out – this is an exercise with a rubber expander.

What helps training with an expander
What helps training with an expander

Why rubber and not iron?

For many people, an activity with a rubber expander represents only one trainer, a small circle, which is hard to work on the whole body. But, firstly, the subspecies of the expander are much larger. And, secondly, the rubber expander is an excellent replacement for iron. Why?

  1. The possibility of obtaining a dynamic load. The load at the upper point of motion is always higher than in the original one.
  2. The ability to simulate absolutely any exercise associated with lifting and weight lifting.
  3. Less traumatic danger.
  4. Extremely natural amplitude of motion. And, therefore, the development of functional strength.
  5. Possibility to carry with you on trips.
  6. There are absolutely no contraindications. Neither cardiovascular nor vertebral system.

There are also some disadvantages for expanders:

  1. Fixed load. Want to complicate the exercise, buy a harder expander.
  2. Low strength. On average, a good branded expander suffices for 12-18 months of intensive training, after which it begins to lose its elasticity.
  3. Impossibility of constant progression.
  4. Need additional equipment.
  5. It does not allow to build muscle. Even working with the most rigid expander, shifts the emphasis of loads on ligaments and tendons.

On the other hand, the development of ligaments and tendons can save the athlete from injury in more serious sport and significantly increase the “force / mass” ratio. To pump your legs, use breeding legs in the simulator exercise.

What are the expander?

In fact, for athletes who want to work all over the body, one escapander is not enough. We will have to purchase several different devices:

  • carpal expander – for the development of the muscles of the forearm;
  • expander bracelet – for the development of extensor fingers;
  • belt expander – is an elongated version of the bracelet, the main target group is training the muscles of the buttocks and legs;
  • expander tourniquet (wagon) – long rubber band, often without fasteners, requires additional equipment in the form of handles, doors and latches. Allows to work really the entire body;
  • belt expander – a variation on the harness theme with ready-made handles. Analogous in use – quickly torn;
  • shoulder (chest) expander. The design with two handles and a short bundle allows accentuated deltas, back and pectoral muscles.

In general, to study the entire body, it is enough to buy a tourniquet. Its main advantage is its length and strength. Due to this, by folding the harness in half, you can increase the load.

In what a joke with Bubnovsky?

Editor’s note: the next section about the scammer is recommended for reading, as it tells about a commercial product whose cost is clearly overstated, and the recovery technique is charlatan.

Today, on the expanses of the Internet, because of television advertising, an extremely popular device for training the entire body, and most importantly – to strengthen the blood vessels and avoid varicose veins, there was a certain Bubnovsky expander. What is the Bubnovsky expander? This is an ordinary thoracic / dorsal rubber expander, with a small attachment in the form of a rag nozzle. According to the technique of the professor, it is due to this attachment that the expander can be attached to doors and other surfaces for performing complex multi-joint exercises.

The prices for the classic expander range from 250-750 rubles (depending on the manufacturer’s firm), while the additional payment for the brand expander Bubnovsky is another 750 rubles (the market price varies between 1000-1500 rubles).

As for the phenomenal program, thanks to which the professor guarantees instant recovery and health maintenance at any age. In fact – this is the simplest set of exercises with a universal rubber expander, which any instructor of a fitness center can advise. The list includes:

  1. Standard sit-ups.
  2. Standard traction.
  3. Rises on the bicep.
  4. Trouble Shooting.

And other exercises known to every athlete. For the course of work on his recovery program, as is clear from the prices for the expander, will have to pay a separate fee.

Types of expander
Types of expander

How to train properly?

Training with an expander cardinally differ from the classical ones. There are several basic approaches to training complexes. From this approach depends the number of acquired shells, their rigidity and sets of exercises.

  1. The principle of hard training for men.
  2. Commonly restorative aerobic principle for women.
  3. An approach to improve health.

Let’s consider the differences of each of them in detail.

Note: the principles of training are divided into conventional features. And this does not mean that women can not train for men, and men – for women. The main difference is the goal. For men – the development of strength indicators and weights, for women – correction of the figure, restorative (they are also preparatory), restore ligaments and prepare the muscles for serious stresses.

Principles for men

For the male training, the greatest amount of inventory is needed, which includes the main model expander (plait, shoulder, ring) in three types of rigidity. Rigidity is selected as follows. The hardest expander should not allow you to perform the exercise a single time. The medium hardness expander should allow movement from 3 to 7 times. A soft expander should allow the muscles to warm up, i.e. perform any work in the mode of pumping (from 20 times and higher).

Expander for men
Expander for men

How correctly to carry out exercises with a rubber expander for men? For starters, a set of exercises is chosen. For the first month, as well as in the hall, it is better to choose a basic circular training (for the first basic exercise from the table below), and work it out 3 times a week.

The training is as follows.

  1. Choose an exercise.
  2. 1 – approach the warming up expander. (20-30 times), it is important to feel the effect of pumping in the muscles.
  3. 1 – Approach 3-5 times the average rigidity of the device.
  4. Further – we try to squeeze as much as possible the expander of unbearable rigidity. In total it is necessary to make 3-5 attempts with delays up to 12 seconds (in cases of exercise on the back, not more than 7 seconds);
  5. After that, work with the average expander to failure (3-5 approaches in the exercise).
  6. If necessary, a warm-up expander to disperse blood through the body (for those who do not like clogging muscles, and wants to significantly strengthen the joints).

After a short rest (about 2, 3 minutes), go to the next exercise. At a time when the hardest expander people can perform up to 10 times in a row, you will need to purchase a more rigid version of the simulator. After 2 or 3 months of training, you can switch to a split.

Principles for Women

The principle of exercises with a rubber expander for women   is based on the performance of anaerobic complexes in the aerobic regime. Since the main task – is the study of the figure and the spine – exercises on pectoral muscles, biceps and presses can be excluded from the training program. Instead, the program should include 1 basic exercise on the back and 1 on the buttock muscles + legs + several insulating ones. Preferably – there will be a belt trainer (which accentuates the load on the muscles of the legs).

For training, you need 2 expanders (1 for work in 3-7 reps mode) and 1 for work in the pumping mode. What does the training program look like:

  1. Heats the muscles with a warm-up with a light expander.
  2. 3-5 approaches work hard expander in the reject mode (break between the approaches to 2 minutes).
  3. Work with a light expander to failure 1-2 approaches.

The effect will be similar to aerobics. At first, the muscles and ligaments will strengthen (which can be expressed in a slight increase in weight). In the future, the weight will fall, and the right muscles will enter into tone, tighten, which will allow to correct any problems in the figure.

Training for women with an expander
Training for women with an expander

Principles for health

Very often, expands are used in the postoperative period to restore muscle tone. In this case, only one shell (the lightest tourniquet) is needed, which will be used for the exercises. It is important not to overdo it. Start with one repetition in the 1st approach. Every day, build up the 1st repetition. Once every 3 days, reset the number of repetitions and increase the number of approaches by 1.

From the second week (depending on the state of health and the doctor’s recommendations), it will be possible to increase the number of repetitions, bringing your body to the level of previous efficiency. After full recovery, it is recommended to purchase an expander harder, and continue training with him.


What exercises with a rubber expander can be done at home?

An exercise Muscular group Type of exercise
Expander press Thoracic Basic
Reducing hands in the expander Thoracic Basic
Squats with an expander Gluteal and quadriceps Basic
Hip abduction Gluteal Insulating
Frontal thrust Diamond-shaped Basic
Draft in slope Diamond + Largest Basic
Vertical thrust The Widest Basic
Raising hands with an expander on the biceps The biceps muscle flexor Insulating
Shiva Trapezium Insulating
Hand-to-hand Upper Deltas Insulating
Raising your hands forward Front deltas Insulating
Hand rearing Rear deltas Insulating
Extension of legs Quadriceps Insulating
Leg bending Thigh flexors Insulating
Extension of hands Triceous extensor of the hand Insulating

For many, a set of exercises with a rubber expander can be something new. For those who used to be engaged in iron, to master the technique of performance with the expander will not be difficult, since it is in many respects similar to the classics.


There are 2 basic types of squats with an expander. In the first case, you need a tourniquet. In the second – an elastic band.

Classical squats. Classical squats with an expander create an additional load on the muscles and leg ligaments, while the load on the spine (which is important) is absent. The technique of exercise is as follows:

  1. Stand on the expander with your feet.
  2. Take each of the edges in hand.
  3. Pull out your hands as high as possible.
  4. Sit down – holding the load in tight hands.
  5. To rise.

Squats with an expander around the hips – this exercise is primarily intended for women, as it creates a static load on the inner surface of the thigh.

  1. The expander is wrapped around the hips (it is better to use an elastic band).
  2. Legs unfold as far apart as possible. The recommended width is 2 feet from the width of the shoulders.
  3. Make a deflection in the back.
  4. Prisest – keeping your feet at the right angle (outward);
  5. Stand up.


The best exercise for the legs with a rubber expander is considered to be lunges. Everything is very simple – due to a very changed load, almost all muscle groups of legs are being studied. The technique of exercise is practically the same as classical attacks, but it has its own peculiarities.

  1. First you need an elastic band. At one end we become a foot, the second we hang on the neck.

Note: to reduce pressure, you can use a strip of fabric, well, or spend and buy an expander Bubnovsky.

  1. Further – having risen in an initial pose for attacks, instead of deducing of a leading leg forward, we take away the leg, unbound by the simulator back.
  2. We make 3-4 spring tilts, with the maximum upward lift.
  3. We change the leg.
Falls with an expander
Falls with an expander


When working with traction – there is a certain problem. In particular, the expander must be attached to something stationary.

  1. In the case of frontal traction – the battery.
  2. In the case of vertical traction, the door jamb.
  3. In case of traction in the slope – own leg.

Important: check the strength of the fasteners, because When working with a too hard expander, you can damage the furniture.

The technique of performing these exercises is completely identical to the classics:

  1. With vertical rods – fully simulate pull-ups.
  2. We pull in the elbow joint.
  3. We take the shoulder blades slightly down.
  4. We try not to work with biceps.

With front-link traction:

  1. Sit down on a stable surface.
  2. We take the ends of the expander in the hands at a distance of 20-30 centimeters from each other;
  3. We pull the expander in the elbow joint.
  4. Maximum we take the blades back.

It is important to maintain the deflection in the back, since the load on the lumbar muscles at the top of the movement is static, and can lead to stretching and micro-dislocation of the lumbar spine.

With traction in slope:

  1. We toss the expander under the foot, so that it becomes the main support for the future movement.
  2. We take the ends of the expander in the hands at a distance of 20-30 centimeters from each other;
  3. We pull the expander in the elbow joint.
  4. Maximum we take the blades back.

Again – remember the inclination of the body forward and the deflection in the lower back.


This is the simplest exercise from a technical point of view. The ideal shell will be a tubular expander.

  1. We throw the expander behind our backs.
  2. We try to fix it by pulling it in the area of ​​the blades.
  3. We stretch our arms forward, watching the parallel movement of the elbows.

From the change in the position of the expander, the angle of the breast is changed, the closer it is to the waist, the more the upper pectoral tufts work.

Note: in order for the expander not to press so hard on his back, it is recommended to perform an exercise in a sweater, or any other thick enough and soft clothes.

Press with espander
Press with espander


The wiring is a bit like a bench press, but instead of an expander tubular, an elastic band is taken.

  1. We throw the expander behind our backs.
  2. We try to fix it by pulling it in the area of ​​the blades.
  3. We spread our arms in half-bent elbows to the sides – so that we slightly feel the tension.
  4. We bring them together, trying to touch each other.

Note: for a proper technique, you need a very short expander.


At the same time under the wiring – often understand the mahi (analog exercises with dumbbells). Exercise cardinally differ from each other and accordingly work out different muscle groups. So, as the delta angle depends solely on the direction of travel and on the position of the hull, consider the general technique.

  1. Take the tubular expander.
  2. Firmly rest on the middle of the leg.
  3. Slowly stretch your arms: forward – for the front deltas, in the sides – for the upper deltas, for the lower deltas – slightly tilt the body forward (retaining the deflection) and pull it to the sides.
Training with an expander is very effective for deltas
Training with an expander is very effective for deltas

Flexion on the bicep

Exercise with an extremely simple technique for working out the biceps is a classic climb. The difference when working with the expander in the presence of a static load in the upper phase of the movement, which allows you to get rid of the concentrated rise to the biceps, and from the Scott bench as a whole.

  1. Take the tubular expander.
  2. Firmly rest on the middle of the leg.
  3. Slowly bend your arm, trying to touch the shoulder.

It is important not to vibrate the body, because unlike a dumbbell, you do not shift the center of gravity of the weight, but change the tension of the expander and the angle of work, which greatly facilitates the performance and can lead to a slight stretching of the lumbar muscle (due to static load).

Work with triceps

There are three basic triceps exercises that you can perform with an expander.

  • analogue of the French press standing;
  • analogue of extension of arms in the slope;
  • analogue work in the block.

Exercises differ only in the setting of hands and the angle of attachment of the projectile. So, as the expander does not allow to obtain the load level similar to the blocks, we consider two basic exercises on the triceps.

Analog of extension in slope:

  1. Take the tubular expander.
  2. Firmly rest on the middle of the leg.
  3. The arms in the shoulder joint should be pulled back as far as possible for the body;
  4. Slightly bend, keeping the deflection in the lower back;
  5. Bend your arm;
  6. Unfold your arm.

It is important not to click the joints, since in the peak amplitude they are affected by the maximum load.

The analogue of the French press:

  1. Take the tubular expander.
  2. Firmly rest on the middle of the leg.
  3. One hand – to get behind the head, there to grasp the expander (already in light tension);
  4. Without changing the trajectory of movement (the elbow is immovable, extension is along the neck) to straighten the arm.


Work on the press is one of the easiest to do exercises. The most effective are the body turns to the side. They work not only oblique muscles, but also the longitudinal muscle of the abdominal cavity, and even involve the lower lying muscles of the cortex, which allows you to progress in the exercise bar.

The technique is as follows:

  1. We attach the expander to the vertical immovable surface.
  2. We become at a distance when the expander is in a light tension.
  3. We hold the projectile on elongated hands (in tension).
  4. Begin to turn the body, without bending your hands in the right direction.
  5. The body rotates no more than 90 degrees. In the peak load phase, we fix for 1-2 seconds, after which we start the rotation in the other direction.

Subtlety and nuance

For many, it will be a revelation, but the main goal of an expander training is to work out the ligament apparatus, and to strengthen the common muscular corset. However, there are some features of the implementation:

  1. At first, while the ligament apparatus is not sufficiently prepared, it is necessary to reduce the time of static loads.
  2. Sensations from pumping with an expander differ from the classic, instead of filling comes a burning sensation in the muscles.
  3. When working with a light expander, you can pull the ligaments, which is similar to overtraining when working with iron.
  4. Despite the natural amplitude of the movements, it is necessary to adhere strictly to the recommendations in the technique.
  5. When trying to work out specific muscle groups – it is better to purchase a separate expander (because of the design features, it will be easier to simulate the desired movement).
  6. Despite the ease of doing, rest muscles need to be given the same as when working with iron. From 30 seconds between approaches, and from 2 days between the training of a specific group.
How the expander helps to work the body
How the expander helps to work the body

The result

Today, expander find a second life. Inventory familiar to every Soviet schoolchild and athlete traveler allows you to perfectly work out the muscles, reduce catabolism during the holidays at sea, develop excellent ligament strength, recover from injuries and surgeries, and most importantly, training with an expander is a cheap way to get a sports body in just 3-5 months of classes.