The expander (from Lat. Expando - spread, stretch) - a group of sports simulators , exercises with which are based on elastic deformation . The elastic element or their group, which provides the load for countering the movement, can be spring , rubber, or made of other elastic materials.
Training with an expander, as a rule, is directed to small groups of muscles ; they are referred to as so-called isolated (isolating) exercises.
Content
Classification
Main types of expanders:
- in the form of a usual plait (including connected by a ring);
- carpal expander for the development of the muscles of the forearm:
- torsion carpal expander;
- rubber round expander;
- silicone ball or egg shaped expander;
- chest expander - consists of two handles connected by a set of springs or harnesses (changing the number of springs / harnesses allows you to adjust the load; there are options when there are no dedicated handles and they are made of the same elastic material);
- a butterfly expander for developing hip muscles;
- a skier's expander;
- special expanders: for elbow joints / flexion of the hand, for bending / twisting the lower back, etc.
Separately, it is necessary to call β gyroscopic expanders β, which are not expanders, but are often called for promotional purposes by analogy with wrist expanders.
Hand Expander
Training Methods
The first way : squeeze-unclench the expander to arm fatigue, then complete rest and approach again. This continues until it is possible to fully compress even once.
The second way : as well as the first, only the hand during the break in the approaches keeps the expander in a compressed position.
The third way : for the development of strength, it is necessary to select such a rigidity of the expander so that it can be done no more than 10-12 times. For this reason, adjustable expanders are preferable. Training should be carried out approaches.
Exerciser muscle training : required for the development of flexor antagonist muscles. It prevents the deformation of the hands due to the uneven development of the muscles of the forearm.
If the expander is too light, you can do the exercises not with all your fingers, but one by one (or in groups, for example, index and large).
Rubber brush expander for compression. | ||||||||||
To measure the grip strength, there is a special device - a wrist dynamometer . The grip strength is sometimes called the stiffness of the expander. Stiffness is measured in kg.
See also
- Gyroscopic simulator
- Resistance band (eng.)
Links
- Expander - an article from the Great Soviet Encyclopedia .