Exercise exercises

Exercise exercises at home

Exercise exercises with the expander are easy and simple to perform at home. A set of workouts, exercises for fitness and morning exercises. A program of basic and effective exercises.

An expander is a sports equipment that helps to develop the shoulder joints and muscles of the hands. It is a shock absorber with a rubber coating and special handles to make it comfortable to hold. The main advantage is that with the help of an exercise with an expander it is possible to work out the main muscle groups.

The expander is designed for quality and effective training. Moreover, this thing is quite compact and does not take up much space in the house. Therefore, you can easily take it with you by putting it in your bag without interrupting your workouts..

Using the simulator, you can perform exercises for the legs, arms, back and abs almost anywhere. The expander is used in kinesitherapy of the famous doctor of medical sciences Sergey Mikhailovich Bubnovsky. He is the author of a well-known technique for the rehabilitation of the musculoskeletal system.

The Bubnovsky expander is an indispensable thing that ideally develops the muscles of the hands and shoulder joints at home. For Bubnovsky kinesitherapy, there is a special expander. Its length is 1.25 meters. A bundle is included in the kit of such an expander, which can be of four versions depending on the load: red, yellow, blue and green. Also for the expander Bubnovsky provides a latch for the door or wall.

Basic rules for performing exercises with an expander

Each exercise with the Bubnovsky expander should be repeated at least fifteen approaches 20-25 times. The first workout can be started with one approach, increasing their number every day.

Before you begin the exercise, you need to stretch the body to avoid getting unwanted injuries. You should be wary of jerking and sudden movements. After class, it is recommended to do a small stretch to restore the pulse.

Rubber must be constantly tensioned for effective training..

Bubnovsky exercise with upper fixation of the expander

Initially attach the expander to a reliable support just above the head. This can be done thanks to a special lock.

Then stand facing the support and pick up the expander. This must be done using the upper grip..

Holding the handles, it is necessary to move away from the support, thereby creating a light tension.

You need to stand on bent knees, tilt the body forward.

On exhalation, you need to carefully pull the expander to the hips, fix it in this position for about 5 seconds, and gradually return to its original position.

Keep your arms straight..

Bubnovsky exercises covers all muscles of the back.

For men, it is recommended to use a blue tubular harness, or a combination of blue and red. For women at the initial stage, it is recommended to use a red or green tubular tourniquet.

Bubnovsky exercise with lower fixation of the expander

Initially attach the expander to a reliable support at the foot level using a special lock.

Then stand facing the support, holding the hand of the expander. This must be done using the upper grip..

Exercise exercises

Holding the handles, it is necessary to move away from the support, thereby creating a light tension.

Keep your back as straight as possible, chest should be straightened.

On inspiration, you need to pull the expander to the lumbar of the body. All movements are smooth and slow..

The elbows should be pressed tightly to the body.

When the hands are as close as possible to the stomach, a short pause should be made, and then return to the initial position.

There should be a slight deflection in the lower back, the body should be kept right until the end of the exercise.

For men, it is recommended to use a blue tubular harness, or a combination of blue and red. For women at the initial stage, it is recommended to use a red tubular tourniquet or a green tourniquet.

Bubnovsky's exercise in the "lying" position

Initially attach the expander to a reliable support in the lower position using a special lock.

Next, you need to lie on your back with your head to the support and wrap your arms around the expander so that a slight tension is created.

The legs need to be bent at the knee joints, the feet pressed to the floor and fixed in this position until the end of the exercise. In order to avoid injuries and sprains, it is advisable to wear sports shoes.

Arms bend at the elbows.

After that, slowly raise your hands up, and then forward and return to the starting position.

To achieve the greatest effect, exercises with an expander need to stretch your arms forward.

For men, it is recommended to use a blue tubular harness, or a combination of blue and red. For women at the initial stage, it is recommended to use a red tubular tourniquet or a green tourniquet.

The Bubnovsky technique is ideal for both men and women. It is necessary to perform such exercises with an expander daily for the development of the spinal and cervical spine.

Slim leg exercises with an expander

Exercise 1

You need to take a chair and face it.

One of the hands should rest on a chair, and the other should take the expander.

The opposite edge of the simulator needs to be hooked with a foot, and then raise this leg as high as possible.

blue tubular

After a few minutes, repeat the exercise for the second leg..

Exercise 2

Sit on the mat with your legs straight.

Extend the foot.

Bending your elbows, pull the expander toward your chest and take your starting position.

Leg exercises should be performed for men within 5 minutes on each leg, and for women within 3 minutes on each leg.

Butterfly Exercise Exercise

Butterfly exercise is simple and famous in the world. It is designed for both home training and fitness in the gym.

Exercise favorably affects the muscles of the back, hips, shoulders and arms. It can be performed while standing, sitting and lying down..

Exercise exercises are useful and do not take much time. In order to perform exercises for the legs in a sitting position, you must:

Take a chair and sit on it so that the back is as straight as possible.

Hold a butterfly between the knee joints so that the head of the simulator is below.

Then squeeze the expander with your hips.

Exercise with the expander in the standing position should be performed:

With arms raised, into which the expander is taken.

It must be squeezed and unclenched.

Hands should be straight. In this situation, the shoulder of the body is actively working.

In order to perform exercises for the legs in the lying position, you must:

Lie on the mat face up.

Raise and bend the legs in the knee joints, between which there is an expander.

Then it should be compressed and unclenched so that tension is felt in the muscles of the abdomen and the press.

Each type of exercise should be performed about 50-60 times for 2-3 approaches for women and 3-5 approaches for men.