Strength training with an expander: exercises for all muscle groups

Resistance bands are a wonderful invention that can provide a full load on all muscle groups. Of course, with the help of such a tape you will not pump up a mountain of muscles, but it is quite suitable for complicating functional exercises with your own weight. In this article, we will show you 22 exercises with resistance bands, which are enough for several different workouts.

For the exercises presented below, both rubber bands and ordinary resistance bands with handles are suitable - choose what is more convenient for you.

Some of the exercises below should be done with short resistance bands. If you don't have any, just skip these exercises. I tried to do them with long ribbons, but this is very inconvenient, almost impossible.

With regard to the resistance of the bands, select the load according to your capabilities. Focus on three sets of 10-15 repetitions of each exercise. For the workout to be effective, the final repetitions must be difficult.

Upper body exercises

Raises of arms for biceps

Step on the expander with both feet.
Pick up the hinges.
Stretch the expander by bending your elbows.

Triceps Exercise

Step on the expander with both feet closer to your heels.
Stretch the expander behind your back and extend your arms over your head.
Bend your elbows as you stretch the expander.

Push-ups with resistance

Pass the expander behind your back, take the ends in both hands and stand at an emphasis lying down.
While pressing the ends of the expander to the floor, do regular push-ups.

Bent over arms

Step on the expander in the middle, grab the loops or handles with both hands.
Stand with your feet shoulder-width apart, slightly tilt the body forward with a straight back.
Spread your arms out to the sides, stretching the expander.
Lower your arms and repeat.

Abduction of one hand

Hook the expander onto the horizontal bar or door handle.
Extend your right hand in front of you and grasp the expander. The angle between shoulder and chest should be 90 degrees.
Move your hand to the right so that it is level with your chest, do not extend it further behind your back.
Bring your hand back and repeat.
Do the exercise on the left arm.

Bent over row of expander

Stand on the expander with both feet, grab the loops or handles.
Bend your knees slightly and tilt your body, keep your back straight.
Bend your elbows and pull them back.
Try to pull the expander using your back muscles, not your arms.

Laying hands lying on the stomach

Lie on your stomach.
Place the expander under your stomach, and take the loops or handles in both hands.
Stretch the expander with your hands while lifting the body.
For the best effect, hold in the top position for a few seconds.
Return to starting position and repeat.

Abduction of hands behind the back

Stand in the middle of the expander, grab the loops or handles, keep your feet together.
Take your straight arms behind your back.
Return your arms to their original position and repeat.

Standing chest press

Hook the expander at or above your lower back.
Turn your back to him and grab the loop or handle.
Lunge forward slightly while pulling on the expander.
Raise your arm with bent elbow to chest level (not higher!).
Extend your arm in front of you while pulling on the expander.
Return your arm to a bent position.
Repeat the exercise.

Bench press

Pass the expander under the bench, lie on it and take the expander loops or handles in both hands.
Starting position: arms bent at the elbows, the angle at the elbow is 90 degrees.
Straighten your arms in front of you, do not extend your elbow to the end.
Return to starting position.

Core Strengthening Exercises

Alternate leg raises

Lie on the floor, grab the expander in the middle, place your feet in the loops.
Raise the body so that the lower back remains flat on the floor.
Overcoming the resistance of the elastic, raise your knees one by one.

Woodcutter

Place your feet slightly wider than your shoulders, step on one end of the expander with your left foot, and grasp the other end with both hands.
Bend over to the leg under which the expander is located, keep your back straight.
Straightening, pull the expander diagonally, to the right and up, until your hands are above your right shoulder, above your head.
Return to the bend to the left leg and repeat the exercise.
Repeat on the other side.

Side bar with resistance

Hook the expander over your feet, twist the two ends and take the loops or handles in both hands.
Stand at an emphasis on the plank.
Raise one hand and, stretching the expander, make an exit into the side bar.
Return to starting position and repeat on the other side.

Exercises for legs and buttocks

Elastic squats

Step on the elastic and place your feet shoulder-width apart.
Take the expander loops in your hands. To make it more comfortable to hold, hold the expander behind your shoulders and hold it in your bent arms, as if putting it on your shoulder.
Do a squat. The back is straight, the pelvis is pulled back, the knees are slightly turned outward.
Straighten up by stretching the expander.
Repeat the exercise.

Lying knee flexion

Hook the expander onto a stand close to the floor.
Insert your ankle into the loop and lie on your stomach.
Bend your knee while pulling on the expander.
Straighten your leg and repeat.

Breeding legs lying on the side

You will need a short expander for this exercise.

Connect your legs under the knees with an expander.
Lie on your side.
Spread your knees against the resistance of the expander.
Bring your legs together and repeat.

Elastic steps

Place a short expander over your ankles or tie them together with a long one.
Take steps to the side while stretching the expander.
Do the exercise the other way.

Resistance lunges

Step on the expander with one foot.
Grasp the hinges or handles with both hands, and wrap them around your shoulders.
Lunge forward.
Squat in place without placing your leg.
Repeat on the other leg.

Squats on one leg

Hook the expander onto the rack.
Place one leg in the loop, the loop should be just above the knee.
Raise your other leg by bending it at the knee.
Do squats on one leg. The knee should be slightly outward.
Repeat the exercise on the other leg.

Straightening the lying leg

Lie on your back, throw the expander over your foot and grab the loops with both hands.
Pull your knee up to your chest.
Stretching the expander, straighten your leg.
Return to starting position and repeat.