Before the training
Always make sure that you warm up sufficiently before muscle building training. Loose running or cycling is ideal to mobilize the circulation and to improve the blood supply to the muscles. If these forms cannot be carried out due to lack of space, rope jumps or step movements are suitable to prepare for the following stresses.
According to recent studies in sports science, a pronounced stretching program is no longer associated with a warm-up program. However, the resistance should be kept very low and as many muscle groups as possible should be involved. Five and ten minutes should be sufficient for a warm-up program. However, the resistance should be kept very low and as many muscle groups as possible should be involved. For a warm-up program, five and ten minutes should be sufficient.
Safety during expander training
The biceps curl with the expander is an effective method of training the upper arm flexor muscles in a targeted and effective manner. The use of the expander enables variable and cost-effective training from home. You can find detailed information on this topic hereThe triceps curl with the expander is ideal for supplementary biceps training.
The athlete stands in a step position and works against a traction resistance with an extension in the elbow joint. You can find detailed information on this topic hereThe covers are suitable as a supplementary training for targeted muscle building of the triceps. Due to the increased coordination requirements, this exercise is not particularly suitable for beginners in the field of strength training. Detailed information on this topic can be found here
Shoulder muscle training
Lateral lifting with the expander is suitable for the outer parts of the shoulder musculature to schools. Here you will find detailed information about side lifting with the expanderThe Butterfly reverse with the expander is used to train the back part of the shoulder muscles. Lifting with the expander is used for targeted muscle building of the front shoulder muscles.
The abdominal crunch is the best known exercise for targeted training of the straight abdominal muscles. The exercise can be performed in the classic way or by using an expander with resistance. The reverse crunch is used to specifically train the lower part of the straight abdominal muscles.
The use of the expander significantly increases the resistance. Here you will find detailed information about lateral kicks with the expander. With this exercise the back muscles are trained specifically.
Here you will receive detailed information on the topic of rowing sitting with the expander. The hyperextensions train the lower back muscles in a targeted manner and thus work specifically against back problems. The back isolator is one of the most well-known exercises in back training and specifically trains the upper part of the back.
The adduction in the hip joint causes the spread leg to be pulled towards the body. Thus the inner sides of the thighs are trained specifically. Abduction in the hip joint is the opposite movement of adduction and trains the small and middle gluteal muscle.
The knee bends are an effective exercise to specifically train the gluteal, thigh and calf muscles. Here you will find detailed information about knee bends with the expander.
