Carpal expander: exercise techniques. Carpeting expander ring. How to choose an expander

There are many kinds of expanders, including for different muscle groups. Distinguish: carpal expander, "butterfly", rubber tourniquet, skier expander, chest expander.

Expander wrist - this is a simulator with one or more springs, you can also find a simulator in the form of a rubber ring. He is among the most popular simulators of small sizes. With it, you can increase the grip strength to 165 kg. Simulators can be of different types and from different materials.

Expander use

If you use the carpal expander correctly, you can pump the muscles to the level you need. The simulator strengthens the muscles of the forearms and brushes, it can also be used to rehabilitate muscles after suffering traumas. This subject is useful for athletes, with his help they can achieve better results, increasing the strength of the grip.

For masseurs, this is also a necessary thing, using an expander, their hands will always be in good shape. Yes, and any man will benefit from this simulator.

Why are not all expanders suitable for strength training?

Unfortunately, not every expander for the hands is able to give results. In this subject there is nothing complicated. But you also have to choose it, knowing some subtleties. There is one most important point - the level of rigidity, for good simulators it is from 50 kg and above, not very good does not reach 25 kg.

Below in the figure, a rubber expander is shown, on which rigidity is not indicated. Using such a ring, you will not increase the strength of muscles.

Why is it a professional expander?

Often in a sports shop you can find expanders with pimples in the form of a rubber ring, in theory - for additional massage, or simulators with soft handles. But will they have the necessary effect?

Those who go to the gym weekly, engaged with the bar, during the training, perform up to 15 bar lifts, no matter how long a person does, he will not perform 100-200 repetitions for one approach. The same principle applies when working with an expander.

Ordinary rubber rings and simple expanders from shops usually have insufficient load for a good result, 30-40 kg. An adult male of this load will not be enough, these types are more suitable for a child or a woman.

These simulators can still be used for a man, but only as a warm-up, for warming up muscles, and then use a professional expander with a higher load.

How to choose an expander for training?

This simulator can be of various types, but there is one most important characteristic that you need to pay attention to is the degree of rigidity. This value is measured in kilograms. If the rigidity is 30 kg, then it would be necessary to fully compress the expander with just such an application of weight. Here are the main types:

• Classic expander or rubber rings. Previously, it was very common in the Soviet Union, today has almost lost its popularity. Very easy to use and not expensive. Such a simulator has a fixed rigidity, which usually does not exceed 25 kg, which is very low for a full-fledged training for an adult man. To compress such a ring is inconvenient, at first there will be painful sensations. It can be used by children or for warm-up.
• Expander with a spring. Appearance resembles tongs. It is two handles that are connected by a spring. This brush extender can be either adjustable (the possibility of changing the stiffness) and not adjustable. The big plus of adjustable, is that it can be used both for warm-up, exhibiting low rigidity, and for full-fledged training, exposing rigidity higher.

• Steel expanders. These simulators are used mainly by professionals. Rigidity can reach 160 kg, of course, a newcomer such a simulator will not be able to. Stiffness is also adjustable and not adjustable. To buy this expander for hands is more difficult, it can be found either in large sports stores or in specialized online stores.

Torsion and adjustable expanders

All types of expanders can be divided into two main groups - torsion and adjustable. Torsion species have one fixed load, there are rarely exceptions, and adjustable ones have several load stages. Let's make a comparative analysis of these groups.

Dimensions

Torsion in this case is more convenient, they weigh less and are easily regulated. You can easily take them with you wherever you go.

Load

To fully train torsion expanders, you will need three different models - warm-up, training and target, because they have a fixed load. To warm up, you can use a cheaper option - rubber - in the form of a ring. Buying a rubber expander, you get a simulator for both warm-up, and for training and targeted approaches.

Price

The cost of an adjustable simulator is higher than the torsion cost, however one adjustable will replace a lot of torsion ones.

Convenience

Torsion expanders have one minus, its handles and springs are in different planes, for this reason it is always more convenient to squeeze it with one hand than the other, although you can get used to everything. With adjustable simulators, the springs and handles are in the same plane, so they are convenient to use any hand.

Types of expanders

Differences simulators by material and design:

• Rubber expander (photo is shown below). Stiffness these simulators have different, on average, from 5 to 25 kg.

• The simulator is made of metal and plastic. The first option: two handles of plastic are connected together by a spring or a special mechanism. This simulator is convenient and easy to hold. Stiffness is also not very high, usually up to 25 kg, because the plastic is not very hardy, perfectly suitable for warming up. Often meet with a counter of repetitions. The second option: the tool handles are parallel to each other, and the mechanism itself - between them. This expander (manual) looks like a standard car dynamometer.
• Expander made of steel. The shape of the simulator looks like tongs. The degree of rigidity can be different, from 45 kg and up to 160 kg. Since they are affected by a large load, a less durable material - such as plastic or rubber - will not work.

Stiffness of the wrist device

Rigidity is the most important characteristic describing a carp expander, it is expressed in kilograms. That is, rigidity is the force that must be applied to fully compress the simulator - so that the two handles of the simulator come into contact, or the two sides of the rubber ring.

If you set a goal - to increase the strength of the grip, then, choosing a simulator, it is necessary to look at the degree of rigidity. The tool on which it is not listed will be useless.

Technique of doing the exercise

Using an expander, the exercises can be performed very simple, and to be more precise, the exercise is only one - the full squeezing of the simulator. But there are rules that should be followed when doing the exercises:

• Rigidity of the expander select the maximum in its capabilities.
• Do not need to do a lot of repetitions, if the rigidity is chosen correctly enough 10-15.
• It is always necessary to perform a warm-up of brushes, for this purpose a simple rubber expander-ring is perfect.
• Between trainings take breaks so that the muscles of the forearms can rest.
• Do not do workouts to strengthen the brushes before or during normal workouts, it is best to perform these exercises after the whole body strengthening training or on other days.

Starting training to strengthen the grip, you need to understand that one expander will not work. Minimum - you will need two simulators. The first simulator should not have high rigidity, usually perfectly fit rubber rings. Then the degree of rigidity needs to be increased, for this it is necessary to purchase another expander. You can take an adjustable one. If you increase the strength of the grip in order not to drop the bar from your hands, then you will need to purchase another simulator - with a grip strength of more than 65 kg. It should be made of steel, it is also better to choose an adjustable one.

There is one rule: when you use an expander, the exercises should not be given to you too easily.

conclusions

Expander is a simulator for increasing grip strength. It is useful to any man and even a woman, professional weightlifters will also find it a very useful simulator. It has different degrees of rigidity, so it can be used by children - an expander with a minimal femininity.

In order to use a brush extender, you do not need to know a lot of techniques for training, there is one basic exercise that must be periodically performed. However, there are rules for doing this exercise, which should be followed.

The cost of such simulators is not unambiguous, the simplest rubber is very cheap, but they are indispensable, plastic and steel are much more expensive, but the effect from them is much greater. The price can also vary, depending on whether the regulated expander is or not.

Expander is a small and easy to use simulator, choose a suitable load for you and use it safely.