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 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
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
In our modern age, back pain is one of the most common diseases. Wrong and too little movement, as well as the predominantly sedentary activity promote these pains, which occur mainly in the area of the lumbar spine. However, these back pains can usually be regenerated by adequate training of the back muscles. Hyperextension is … Hyperextension with the Expander
Lateral lifting is one of the best known forms of exercise for isolated strain on the shoulder muscles. The deltoid muscle is divided into three parts, whereby lateral lifting with the expander trains the outer part of the shoulder. In comparison to the Biceps Curl or other exercises, lateral lifting at the highest point of … Fields of application
Variations of side lifting To shorten the lever and thus reduce the intensity, the upper arms and forearms can be at right angles. All articles in this series: Fields of application Variations of side lifting
Introduction A pronounced back musculature not only fulfills optical incentives, but is also a preventive measure to prevent back problems. It supports the trunk in all everyday movements and thus enables pain-free movements. In almost all static and dynamic movements (except for pure movements of the extremities) the back muscles also contract. According to statistical … Rowing sitting with the expander
Introduction At the back of the thigh are the leg flexor muscles. Among the most important flexors of the thigh are the two-headed thigh muscle and the semi-tendon muscle. Bending the leg with the expander causes flexion in the knee joint. However, since strength training usually focuses on training the front thigh muscles, there is … Leg bending with the expander
