Expander training


Health and physical fitness are no longer a matter of course in our age, and striving for them is therefore not surprising. A balanced fitness and the associated healthy charisma are becoming increasingly important for social recognition and success. More and more fitness studios and commercial sports providers are emerging that help you to achieve your desired figure or to prevent degenerative diseases of the cardiovascular system.

However, it is not uncommon for financial and time-related aspects to prevent participation in such sports offers and training must therefore be planned and carried out at home.

In addition to training with dumbbells, the use of an expander for strength training at home is an option, but it is wrongly carried out very rarely in practice. Due to the continuous pull and the associated increase in resistance during movement, the Thera Band ® is particularly suitable for building muscles. Due to the large number of different tension levels, the expander training can be used both in the area of ​​regeneration and in bodybuilding.

Muscle building with the expander

In order to build muscle, the same loads must be achieved with expander training as with conventional dumbbell training. The muscle building stimulus (hypertrophy stimulus) of the muscles requires a relatively high intensity of training. Consequently, you should train in the range of eight repetitions, with no more repetitions possible after the last repetitions.

For beginners, however, the focus is not on building muscle. Expander training is a coordinative challenge for many athletes, which makes handling the expander difficult. Beginners should learn the correct handling of the expander in the first training units and train with lower loads.

Also read our topic: Speed ​​strength training

Handling the expander

  • The human muscles are as variable as their use. While the quadriceps are responsible for flexing the hip joint and stretching the knee joint, the biceps is responsible for flexing the arm in the elbow joint. The prerequisite for optimal training is therefore the use of different degrees of stretching for the different muscle groups.
  • Since expander training involves working with high tensile loads, the perfect condition of the expander is the top priority in strength training. Worn straps or any straps with slight tears must be replaced immediately to guarantee safe training.
  • If a sling is required, the expander must be fastened with a double knot at an appropriate distance.
  • To train effectively, the expander must be slightly pre-stretched. This also applies to the yielding (eccentric) phase.
  • In order to set a targeted stimulus for muscle building, the movement should always be designed to be slow and continuous. Jerky movement must be prevented.

Before the training

Always ensure that you have sufficient warm-up before starting muscle building training. Easy running or cycling are ideal to mobilize the circulation and blood supply to the muscles. If these forms cannot be carried out due to lack of space, rope jumps or stepping movements are suitable to prepare for the following loads. According to the latest studies in sports science, a pronounced stretching program is no longer associated with a warm-up program. Further information on this topic can be found at:

  • Stretching
  • stretching

Of course, the expander can also be integrated into the training during the warm-up program.

The resistance should be kept very low, however, and as many muscle groups as possible should be included. Five and ten minutes should be enough for a warm-up program.

Safety during expander training

Nothing is more important in training than safety. Even if the expander does not represent its own weight, this form of strength training is not entirely safe. With many exercises, there is high tensile resistance that can tear the expander. The perfect condition of the expander should always be checked before training. Frequent use also causes wear on an expander, which is noticeable in the form of small cracks. If the expander is no longer in perfect condition, it should be replaced.

Arm muscle training

The biceps curl with the expander is an effective method to train the upper arm flexor muscles specifically and effectively. The use of the expander enables variable and inexpensive training from home.

You can find detailed information on this topic here

The triceps press with the expander is ideal for supplementary biceps training. The athlete stands in a step position and works against a tensile resistance with an extension of the elbow joint.

You can find detailed information on this topic here

The covers are suitable as 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.

You can find detailed information on this topic here

Shoulder muscle training

The lateral raise with the expander is suitable for training the outer parts of the shoulder muscles.

Here you will find detailed information about lateral raises with the expander

The butterfly reverse with the expander is specifically used to train the back of the shoulder muscle.

You can find more information on the subject here Butterfly reverse with the expander

Lifting with the expander is used to specifically build up muscles in the front shoulder muscles.

Here you can find more information about lifting with the Expadner

Chest muscle training

The push-ups are one of the oldest and most famous exercises in strength training. Here you can find more information about pushups with the expander.

The butterfly is another exercise for training the chest muscles and is particularly used for definition. Here you can find more information about butterfly with the expander.

Abs workout

The abdominal crunch is the best-known exercise for targeted training of the straight abdominal muscles. The exercise can be done classically or by using an expander with resistance.

You can find more information on the topic here abdominal crunch with the expander.

The reverse crunch is used to specifically train the lower area of ​​the straight abdominal muscles. The use of the expander increases the resistance significantly. Here you can find more information about reverse crunch with the expander.

Here you will find detailed information on the subject of lateral kicks with the expander.

Back muscle training

This exercise specifically trains the back muscles. Here you will find detailed information about rowing sitting with the expander.

The hyperextensions specifically train the lower area of ​​the back and thus work specifically against back problems.

Here you can find more information about hyperextensions with the expander.

The back isolator is one of the most famous exercises in back training and specifically trains the upper area of ​​the back.

Here you can find more information about the back insulator with the expander.

Leg muscle training

The adduction in the hip joint causes the splayed leg to be drawn towards the body. This specifically trains the inner thighs.

Here you will find detailed information on the topic Adduction with the expander.

The abduction in the hip joint is the opposite movement of the adduction and trains the gluteus small and medium muscles.
Here you can find more information about abduction with the expander.

The squats are an effective exercise for targeting gluteal, thigh and calf muscles. Here you will find detailed information about squats with the expander.

Iliopsoa training is used specifically in the health sector and senior sports. Here you can find more information about iliopsoas training with the expander.

Here you can find more detailed information on strength training for the elderly

Leg curls is about the targeted development of the back thigh muscles. Here you can find more information about leg curls with the expander.

The standing variant of rowing requires a certain amount of coordination and trains the lower back muscles. Here you can find more information about rowing standing with the expander.