Strength training with an elastic band was already developed in the 1960s, when Erich DEUSER trained the national soccer team with bicycle inner tubes. In 1967 he developed the ring-shaped Deuserband. Although training with increasing resistance has many advantages, it has not really caught on in the past decades. The Thera- Band The Thera- Band … Training with the Thera-Band
Introduction The squat is a discipline of powerlifting and is especially used in strength training because of the large number of muscles involved. Since the thigh extensor (M. quadriceps femors) is the strongest muscle in our body, targeted muscle building training with the expander is only possible to a limited extent. For use in health … Knee bends with the expander
The abdominal muscles consist of the straight, the outer oblique, the inner oblique abdominal muscles and the straight abdominal muscle, which makes up the actual six-pack. The abdominal muscles are one of the most uncomfortable muscle groups to train, and therefore many athletes do this at the beginning of their training. The central nervous system … Lateral kicks with the expander
Introduction as well as the training of the arm muscles, the training of the chest muscles essentially does not fulfill any health-promoting aspects. Especially male athletes hope to achieve well-trained pectoral muscles through such training. Push-ups have long been one of the best known and most popular exercises for strength training at home. By using … Push-ups with the expander
Introduction In addition to push-ups, the Butterfly is another way to train the chest muscle with an expander. The Butterfly is used more in the advanced area, because there is a certain coordinative requirement. Especially in the definition phase of bodybuilding the Butterfly is used. Besides the strain on the large chest muscle, this form … Butterfly with the expander
The Butterfly reverse with an expander is suitable for training the rear part of the deltoid muscle. Since this exercise specifically demands the back muscles in addition to the shoulder muscles, it is also used in back training. Since shoulder muscle training is often performed incorrectly and with too high intensities, it is especially recommended … Butterfly reverse with the expander
Introduction The abduction in the hip joint is the counter-movement of the adduction and causes the leg to spread outwards. This movement is not performed by the thigh muscles, but by the small and middle gluteal muscles, which is why this exercise is particularly popular with women. In gyms this exercise is usually performed sitting, … Abduction with the expander
Introduction A contraction of the adductors causes the spread leg to be pulled towards the body. This musculature on the inside of the thigh is neglected in training practice, especially by male trainers. The hip joint allows movements in all dimensions, therefore the training of the thigh muscles should be aimed at all directions of … Adduction with the expander
The training of the upper arm muscles is preferably used by men for targeted muscle building in bodybuilding. In addition to the washboard stomach, a strong arm is not only an indicator of physical fitness for the stronger sex. By the flexion in the elbow joint the biceps Curl belongs to the classical variant to … Biceps curl with the expander
Variations of the biceps curl with the expander Similar to biceps curl with weights, the expander training can be varied. In classic biceps curl, the palms of the hands are permanently upwards during contraction. To increase the load during the movement, the palms can face each other in the starting position and be rotated outwards … Variations of the biceps curl with the expander | Biceps curl with the expander
Introduction The reverse crunch is another well-known exercise for training the abdominal muscles in addition to the lateral push-ups and the abdominal crunch. This exercise specifically contracts the lower part of the straight abdominal muscles, but there is currently no scientific research available. It is known that the individual parts of the straight abdominal muscles … Reverse crunch with the expander
Introduction Rowing in a standing position, or also called bent over rowing, is another very effective exercise in fitness training and bodybuilding. Since the exercise requires a certain degree of coordination, and beginners often perform the movement incorrectly, the use of an expander is especially helpful. Training with the barbell bar often leads to misuse … Rowing standing with the expander
