eBook: Training with EXPANDERS resistance bands for beginners and advanced users
eBOOK: Training with resistance bands EXSPANDERS for everyone - from beginners to advanced (from 4kg to 100kg load).
A set with different levels of resistance: very easy, easy, medium, difficult and very difficult which enable comprehensive strength training, improving flexibility and body shaping. Ideal for people at any level - from beginners to advanced athletes. The rubber bands are durable and comfortable to use, so you can exercise anywhere - at home, in the gym or outdoors.
General description - Exercise frequency and progression
- Exercise frequency
To maximize the potential of training with resistance bands, we recommend performing workouts 3-4 times a week. This approach allows you to effectively build strength and improve flexibility, while giving your muscles enough time to recover. Rest is crucial to avoid overtraining and injury, and to allow muscles to rebuild and grow.
- Training progression
1) Initial level (1-2 weeks):
- Start with light resistance rubbers: Begin training with yellow rubber (easy resistance). Perform exercises at a moderate pace, focusing on correct technique. At first, it may be sufficient to perform 2-3 series of 10-12 repetitions for each exercise.
2) Gradually increase the intensity (3-4 weeks):
- Switch to medium resistance rubbers: After 2-3 weeks, when you feel that the current resistance level has become too easy, start using blue/red (medium resistance) rubbers. You can increase the number of series to 3-4 and repetitions to 12-15 in each exercise.
3) Advanced level (5-6 weeks and beyond):
- Use high resistance rubber: When training with blue and red rubber (medium resistance) becomes comfortable for you, you can switch to green/black rubber. Adjust the number of series to 4-5 and perform 15-20 repetitions in each exercise. Regularly increase the intensity by adding additional series or repetitions.
Adjustment and modification:
- Exercise variety: To keep you motivated and stimulate your muscles, regularly introduce new exercises or change their order. You can also experiment with different rubber band arrangements to increase the training challenge.
- Variability of resistance: Use rubber bands with different levels of resistance depending on the exercise you are performing or your training day. This helps optimize the development of different muscle groups and prevents monotony in training.
Exercises with EKSPANDER resistance bands
Below you will find a set of exercises for different muscle parts that you can perform with our set of EVI SPORT resistance bands.
Each exercise is accompanied by instructions on how to perform it correctly.
Remember to warm up your muscles before each workout:
eBook - Warm-up before training
We recommend choosing up to three exercises for each body part during one training session.
* Included are a pair of exercises for each muscle group to ensure comprehensive involvement and optimal development of all its areas. Each exercise affects the muscles slightly differently, allowing them to be more fully engaged and worked more effectively. Such variety promotes even development, increases strength and mobility, and prevents overload and injury.
Quadriceps of the thigh
- Squats with Expander Band (Squats with Resistance Band).
Description: Stand in the middle of the expander, feet hip width apart. Grasp the handles at shoulder height, then bend your knees while performing a squat. Make sure your back is straight and your knees do not go beyond the line of your feet. Return to the starting position, tensing your thigh and buttock muscles.
Series: 3
Repetitions: 10-15
- Lunges with Resistance Band (Lunges with Resistance Band).
Description: Stand on the expander with one leg, and perform backward lunges with the other leg. Maintain tension in the expander throughout the movement. Try to ensure that the knee of the front leg does not cross the line of the foot. Return to the starting position and repeat with the other leg.
Series: 3
Repetitions: 10 for each leg
- Sumo squats with an expander (Sumo Squats).
Description: Stand wide, feet pointing outward. Place the expander under your feet, grasp the handles. Perform the squat, taking care to keep your knees pointing toward your feet. Focus on working your inner thighs and glutes.
Series: 3
Repetitions: 10-12
- Step-up with expander (Step-ups).
Description: Stand in front of an elevation (such as a low bench). Place an expander under one foot. Perform alternating movements, stepping onto the elevation until your leg is fully extended. Focus on maintaining balance and tension in your muscles.
Series: 3
Repetitions: 10 for each leg
- Leg Extensions lying down.
Description: Lie on a flat surface, wrap an expander around your foot. Bend your knees and then straighten them, feeling your quadriceps work during this movement. Control the pace and try not to let go of the tension in your muscles.
Series: 3
Repetitions: 12-15
Biceps/thighs
- Deadlifts with Expander (Deadlifts with Resistance Band).
Description: Stand on an expander, feet hip width apart. Grasp the handles, straighten your back. Bending your knees, bend forward until you feel tension in the back of your thighs. Return to the starting position, actively tensing your glutes.
Series: 3
Repetitions: 10-12
- Leg Raises in lying down (Leg Curls).
Description: Lie on your stomach, expander around your feet. Bend your knees, lifting your feet toward your buttocks, tensing your biceps muscles. Maintain control over the movement and don't speed it up.
Series: 3
Repetitions: 10-12
- Hip bridge with expander (Glute Bridge).
Description: Lie on your back, feet flat on the ground. Place the expander on your hips, and grasp the ends in your hands. Lift your hips upward, tensing your glutes at the top of the movement, then slowly lower to the starting position.
Series: 3
Repetitions: 12-15
- Kickback with expander (Kickbacks).
Description: Stand in a trunk drop, one leg on the expander. Straighten your leg backward, feeling the tension in your glutes. Return to the starting position, avoiding jerking.
Series: 3
Repetitions: 10-12 for each leg
- Side Lunges with an expander (Side Lunges).
Description: Standing with an expander under your feet, perform side lunges, feeling the stretch of the inside of your thighs and working your glutes. Maintain a straight posture.
Series: 3
Repetitions: 10 for each leg
Back
- Rowing with Expander (Rows with Resistance Band).
Description: Sit on the floor with your legs straight, wrap the expander around your feet. Perform a rowing motion, drawing the handles to your chest, making sure your elbows are close to your body. Feel your back muscles working.
Series: 3
Repetitions: 10-15
- Cage rubber pull down (Lat Pulldown).
Description: Hook an expander to a non-mounted object, kneel on a mat, handles in your hands above your head. Pull the elastic to your chest, actively tensing your back muscles. Maintain a straight posture.
Series: 3
Repetitions: 10-12
- Face Pull with expander (Face Pulls) - for the back.
Description: Stand in a slight slump, holding the handles of the expander. Pull the handles toward your face, tensing your back and shoulder muscles. Focus on controlled movement. Unlike Face Pulls for shoulders, place your hands with palms facing your head (narrowly) when pulling.
Series: 3
Repetitions: 10-12
- Pulling the rubber band to the chest in bending over
Description: Standing straight, bend over, place your spine in a neutral position, wrap the expander around your feet. Pull the handles of the expander to your chest.
Series: 3
Repetitions: 12-15
- Standing stretches
Description: Hook the expander securely above you, stand in a slight incline place your spine in a neutral position, grab the handles at shoulder height. Perform the stretches in a forward curving motion.
Series: 3
Repetitions: 12-15
- One-handed rubber band pull
Description: Hook the expander securely above you, kneel on the mat, place your spine in a neutral position, grab the handles on your outstretched arm. Pull the rubber bands down to shoulder height. Slowly release the tension as you return to the starting position
Series: 3
Repetitions: 12-15
Chest
- Push-ups with Resistance Band.
Description: Place the expander behind your back, holding the ends in your hands. Perform push-ups while controlling the tension of the rubber band. Focus on straight backs and keeping your body in line.
Series: 3
Repetitions: 8-12
- Spreads with an expander (Chest Flyes).
Description: Lie on your back, place the expander on your chest. Stretch the rubber band from side to side, feeling the tension in your chest muscles. Maintain control over the movement.
Series: 3
Repetitions: 10-12
- Resistance Band Chest Stretch in front of you (Resistance Band Chest Stretch).
Description: Stand upright, holding the expander in your straightened hands in front of you. Stretch the rubber band while feeling the tension in your chest.
Series: 3
Repetitions: 12-15
- Standing expander stretches
Description: Hook the expander securely above you. Bend over quite significantly. Stretch the rubber band from side to side, feeling the tension in your chest muscles. Maintain control over the movement.
Series: 3
Repetitions: 10-12
Shoulders
- Overhead Press with Expander (Overhead Press).
Description: Stand on an expander, holding the handles at shoulder height. Overhead press while straightening your arms, then control the movement as you descend.
Series: 3
Repetitions: 10-12
- Lateral Raises with an Expander (Lateral Raises).
Description: Stand on an expander, holding the handles in your hands. Raise your arms to the sides, feeling the tension in your shoulders. Maintain control over the movement.
Series: 3
Repetitions: 10-12
- Front Raises with an Expander (Front Raises).
Description: Stand on an expander, handles in your hands. Raise your arms in front of you, feeling the work in your shoulders. Slowly lower them to the starting position.
Series: 3
Repetitions: 10-12
- Face Pull with expander (Face Pulls) - shoulder version.
Description: Stand in a slight slump, holding the handles. Pull the rubber band to your face, concentrating on the back of your shoulders. Maintain tension throughout the movement. Unlike Face Pulls for the back, place your hands WIDE when pulling.
Series: 3
Repetitions: 10-12
- French Press (French Press)
Description: Sit on the floor, holding an expander above your head. Straighten your arms up, feeling the tension in your shoulders and triceps. Maintain control over the movement.
Series: 3
Repetitions: 10-12
- Standing arm pulls
Description: Hang an expander in a secure manner. Grab the handles at shoulder height. Straighten your arms down, feeling the tension in your shoulders and triceps. Maintain control over the movement.
Series: 3
Repetitions: 10-12
- Inverted stretches with an expander while standing
Description: Hang an expander in a secure manner. Grab the handles on your straight arms with your elbows slightly bent. Pull the expander toward you (wide) up to shoulder height. Maintain control over the movement. This exercise works best on the shoulder muscles (back of the shoulders).
Series: 3
Repetitions: 10-12
Belly
- Stomach Crunches with Resistance Band (Crunches with Resistance Band).
Description: Lie on your back, expander on your chest. Perform abdominals while feeling tension in your abdominal muscles. Maintain control over the movement.
Series: 3
Repetitions: 12-15
- Plank with Expander (Plank with Resistance Band).
Description: In the plank position, place an expander under your feet and grasp the handles in your hands. Hold the tension for 30-60 seconds, engaging your abdominal and back muscles.
Series: 3
Repetitions: 30-60 sec.
- Russian Twists with an Expander (Russian Twists).
Description: Stand up straight, hook the expander on one side, grab the handle in your hands with the other, and perform left and right trunk twists, tensing your abdominal muscles. Focus on controlling the movement.
Series: 3
Repetitions: 10-12 per side
- Leg raises with an expander (Leg Raises).
Description: Lie on your back, expander around your feet. Lift your legs up and hold for a minimum of 5s, tensing your abdominal muscles. Control the rate at which you lower your legs.
Series: 3
Repetitions: 1-2
- Mountain Climbers with expander (Mountain Climbers).
Description: In a plank position, expanders around your feet. Perform alternating knee lifts, feeling the intensity in your abdomen and engaging your stabilizing muscles.
Series: 3
Repetitions: 30 sec.
- Straighten arms with an expander behind you (Tricep Extensions).
Description: Stand, expander behind your back, handles in your hands. Straighten your arms overhead, feeling the tension in your triceps. Control the movement, avoiding jerking.
Series: 3
Repetitions: 10-12
- Straighten arms with an expander in front of you
Description: Hang the expander in a secure manner, handles in your hands, stand gently leaning forward. Straighten your arms while keeping your elbows still and feeling the tension in your triceps. Control the movement, avoiding jerking.
Series: 3
Repetitions: 10-12
- Triceps push-ups with an expander (Tricep Push-ups).
Description: Place the expander behind your back. Perform triceps push-ups, taking care to keep your elbows close to your body. Focus on working your triceps.
Series: 3
Repetitions: 8-12
- Tricep Kickbacks with expander (Tricep Kickbacks).
Description: Stand in a slump, holding the handles. Straighten your arms backward, feeling the tension in your triceps. Maintain control over the movement.
Series: 3
Repetitions: 10-12
- French press with expander (French Press).
Description: In a seated position, handles overhead. Straighten your arms up, flexing your triceps. Maintain control over the movement.
Series: 3
Repetitions: 10-12
Biceps
- Shoulder bends with an expander (Bicep Curls).
Description: Stand on an expander, handles in your hands. Perform shoulder bends, feeling the tension in your biceps. Focus on a controlled movement.
Series: 3
Repetitions: 10-12
- Shoulder bending in drop (Concentration Curls).
Description: Sit down, expander handle under one foot. Perform arm bends while flexing your biceps. Maintain control over the pace.
Series: 3
Repetitions: 10-12 for each arm
- Incline Bicep Curls (shoulder bends from an elevation).
Description: Stand, holding an expander in your hands. Lean slightly forward while performing shoulder bends. Focus on the full range of motion.
Series: 3
Repetitions: 10-12
- Hammer Curls with expander
Description: Stand on an expander, handles in your hands. Bend your arms, keeping your hands in a neutral position, feeling your biceps work.
Series: 3
Repetitions: 10-12
- Standing arm bending
Description: Hook the expander in a safe way, for example, using the foam door handle from the kit. Stand straight, grab the handle, straighten your arms in front of you and bend your elbows in a controlled manner, feeling your biceps work.
Series: 3
Repetitions: 10-12
- Standing arm bending - top hitch.
Description: Hook the expander securely above you. Stand straight, grab the handle, straighten your arms in front of you at a slight upward angle and bend your elbows in a controlled manner, feeling your biceps work.
Series: 3
Repetitions: 10-12
- Sitting arm bends
Description: Sit down, put the expander under your foot and press it down. Position your arm so that it forms a right angle (along your body and leg), grab the handle and bend your arm, remembering to keep your elbow stationary.
Series: 3
Repetitions: 10-12 / arm
Training with an expander is versatile and effective. You can adapt it to your needs, increasing or decreasing the tension of the rubber bands depending on the level of difficulty. Each exercise engages multiple muscle groups, while taking care of stabilization and improving joint mobility. For best results, exercise regularly, gradually increasing the load.
Also remember to get adequate rest and muscle recovery between workouts.
Post-workout stretching is an essential component to help achieve progression.
Unstretched muscles remain in a state of tension, which can limit their full potential, even if it is not felt directly. Regular stretching allows muscles to relax, improving flexibility and mobility, which in turn translates into better training results and reduces the risk of injury.
For more information and tips on stretching, click here
Are you ready for more inspiration and tools to take your training to the next level?
The EVI SPORT brand offers a wide range of ebooks and products to help you achieve your goals faster and more effectively.
Ebooks:
- Warming up before your workout
- Training with resistance bands for women (fabric and latex versions)
- Workout with POWER BADNS resistance bands for beginners and more advanced exercisers
- Training with resistance bands EXSPANDERS for everyone, from beginners to advanced (from 4kg to 100kg load)
- Training on a gym ball
- Massagers - how to properly perform a massage to relax muscles
- Stretching after training
Products:
And don't forget our assortment of sports equipment to help you get even more out of each workout. Choose from:
- Resistance bands
- Pull-up bar
- Push-up board
- Exercise squeezer
- Gym balls
- Trekking poles
- Massage balls and rollers
Take the first step toward your goals today!
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