The legs are perhaps the most visible partof the human body. After all, it is to them that men pay attention when meeting a lady, and girls prefer guys with beautiful and pumped-up forms. There are several options for physical exercises for shaping the legs, but the most effective and efficient of them are carried out with an expander. The expander is an integral part of strength training, so we can safely say that training with this device for the legs will bring significant benefits. The main thing is to do everything strictly according to the recommendations. The expander is a rather serious sports equipment, you should not treat it without due attention. Chaotic training can lead to injuries.
Power Squats
Squats are a very effective exercise for working the thigh muscles.
- Take the expander in hand, while the springs fasten to the handles;
- The legs are located on the width of the shoulders, the feet stand on the springs of the expander;
- To perform this exercise, it is necessary to grasp the handles with the upper grip. This means that the palms should "look" upwards;
- The starting position is a deep squat with arms outstretched, to shoulder level;
- Now we strain the muscles of the thighs and, taking a deep breath, lift the body into a standing position;
- Fix and stand for 5 seconds, then return to the starting position; Note that when you return to a deep squat, you must make a deep exhalation.
Be sure to watch the position of your back - it should be straight! You should do 5-10 squats, the number of repetitions is regulated by your own capabilities.
Extension of the legs sitting
There are exercises for the legs that have an effectimpact exclusively on the calf muscles. One of these is leg extension in a sitting position. The expander turns simple flexion-extension into real strength training.
- The expander should be fixed to the wall in the lower position (you will adjust the height to your height);
- Place the chair back to the wall and sit on it;
- To the foot attach the free end of the expander (to the strap on the shank) and slightly push back the chair to create a slight tension of the springs;
- When doing this exercise with the expander it is important to adhere to the right breathing: on exhalation we lift the leg, unbending it in the knee joint;
- Having detained for 3-5 seconds a leg in this position, we return to the starting position - we breathe in.
First do the exercise on one leg, thenmove on to another. The number of repetitions is 5-20 times, depending on your own endurance. If you feel that doing such exercises with an expander is becoming very easy, then move the chair even further from the wall - this way you will increase the tension.
Leg bending
To give a beautiful shape to the backthe thigh muscles and slightly correct the buttocks, you should include exercises from a lying position in the exercise complex. For this you will need a mat and a small pillow. The expander should be attached to the wall at one end, and a mat should be placed a meter away from it. Fasten the free end of the expander to the strap on the shin (both legs are fastened at once) and lie down on the mat with your stomach down. You should move away from the wall so that the tension of the springs is maximum - this way you will get the ideal load for your legs. On the opposite side there should be some kind of support, for example, a stretched rope or something hard. You will hold on to this object while doing strength exercises from a lying position.
- Under the pelvis should lie a pillow;
- To a deep exhalation we raise our legs, bending them in the knee joints. Cause the movement slowly, hold hands for a solid support in front;
- We fix the position with the legs raised for 5 seconds, on inhalation we lower the legs to the starting position.
Remember, you should do these exercises inslow pace. Do not allow your legs to fall quickly to the floor and make sure that only the thigh muscles work - the pelvis and abdomen should remain motionless. The best leg expander is the one that has tension adjustment. This will make it easier to adjust the load.
Leg Breeding
Speaking of exercises performed lying down, it is worth mentioning leg abduction – a very effective exercise for working the inner thigh muscles.
- So, a rug and an expander - necessary sports stock;
- We sit on the mat, keep our back straight, and lean on our hands behind us. The expander is secured in one line - from the wall to the leg;
- On a deep exhalation we begin to withdraw our legs to the side - slowly we pull the springs;
- Fix the position for 5 seconds and just as slowly return to the original position.
It is advisable to make the spring tension maximum.– for legs, this is an ideal option. After doing all the exercises on one leg (you can determine the number yourself, approximately 5-20), you should move the expander to the other leg and repeat everything again. Keep in mind that training should be regular. You should strictly determine the time for training and select additional loads. Running or race walking, jumping rope are effective for legs. Exercises with an expander can (and should) be combined with massage – this way the muscles will recover after hard training, and the skin will acquire an ideal appearance. It is very important to maintain harmony for the legs – you should not suddenly lean on strength exercises, this can cause certain problems. You should only use an expander after familiarizing yourself with the contraindications.
Contraindications for exercises with expander
Please note that excessive strain on your legs is dangerous!Be sure to consult a doctor and rule out possible complications. Strength exercises are quite a serious workout, so remember which diseases prohibit leg exercises with an expander:
- Diabetes mellitus at any stage;
- Propensity to rupture of capillaries and vessels;
- Recent heart disease;
- Problems with pressure;
- Open wounds on the skin of the legs;
- Infectious dermatological diseases;
- Diagnosed oncology.
If there are contraindications to exercising with an expanderno, then you can safely begin a course of training. By the way, such exercises are also very useful in the presence of incipient varicose veins. After all, a program of training for legs with an expander also strengthens the walls of blood vessels. We recommend reading:
