Tubular expander: the pros and cons, how to choose + 30 exercises (photos)

A tubular expander is a sports equipment to strengthen the muscles, which is a wear-resistant rubber tube made of latex with two handles made of plastic. Exercising with an expander will not only bring variety in your workouts, but will also be an excellent alternative to exercises with dumbbells.

So, what are the advantages and benefits of exercises with a tube expander, as well as how to choose this sports equipment?

FITNESS EQUIPMENT: a complete overview

Tubular expander: General information and features

Tubular expander provides power load on the muscles which is created by the resistance of the rubber. Resistance makes muscles contract, which stimulates the growth of bone and muscle tissue. Unlike dumbbells, expander gives tension to the muscle throughout the range of motion, providing a more uniform and high-quality load. Workout with the chest expander is safe and effective, so often recommended by physiotherapists for rehabilitation following injury.

There are many different types of expanders (hand, breast, butterfly, figure eight expander skier, elastic tape), but that the tubular expander is a handy and versatile for loading all the major muscle groups. This kind of expander is equally effective for muscles of the upper body (arms, shoulders, chest, back, abs) and lower body (buttocks, legs). You can use a tubular expander:

• weight training for muscle building
• in energy exercises for the relief of the body and increase muscular endurance
• in cardiovascular training to burn fat

A tubular expander is made of strong thin rubber, which has the shape of a tube. The length of the expander is 120-130 cm depending on the stiffness of the rubber tubular resistance bands have multiple resistance levels, which provide varying degrees of load. The stiffness of the expander is very often different depending on the specific manufacturer, even at the same stated level of resistance.

Fitness band: what + exercises

A tubular expander is lightweight, compact and inexpensive form of inventory, which will become an indispensable sport attribute both at home and in the hall. One drawback of expanders is the fact that he is not able to provide this level of load which it is capable of dumbbell, barbell and fitness equipment. If you are seriously engaged in bodybuilding, the expander will hardly help you to achieve great goals in weight training.

10 advantages of the tubular expander

1. Tube expander is used for an effective workout of all the muscles of the upper and lower parts of the body. This will allow you to perform familiar exercises, which are relevant when training with dumbbells (for example, lifts the hands to the biceps, presses for shoulders, thrust to the back, splaying of the legs, squats).
2. A tubular expander is suitable for both beginner and advanced student: the load is easily adjustable resistance. You can use multiple expanders simultaneously to increase the load.
3. Expander you can always take with you, it is very light and compact. If you go on vacation, a business trip or move frequently, for training instead of dumbbells it is possible to use a tubular expander. This inventory does not take up much space in the apartment unlike bulky exercise machines and free weights.
4. The expander tool is more gentle to joints and ligaments than dumbbells and barbell, so is suitable for older people and people with disabilities in physical activity. Some experts say that the expander is one of the safest methods to increase bone strength and prevent osteoporosis. Also with the expander there is no risk of dropping a heavy projectile and injured.
5. You can manually adjust the load of the expander: if a little to reduce the length of the elastic band, wrapping it around the arms and thereby creates a bona much greater resistance and increases the load on the muscles.
6. During exercise, with a large and actively working the core muscles responsible for stabilizing your body in space. It is a good prevention of diseases of the back and lower back.
7. The tubular expander does not have inertia that forces you to follow a specific range of motion to overcome the resistance. This helps to maintain the correct technique of exercises, and thus to work more effectively on specific muscle groups.
8. This is a very budget option of sports equipment, its value does not exceed 300-400 rubles.
9. On sale is ready, a set of resistance bands of different resistance, which will help you to create a home mini-gym without heavy and bulky equipment (below the links to purchase).
10. During some exercises the tubular expander can be combined with dumbbells to increase the load and its more uniform distribution.

Cons of the tubular expander

1. Dumbbells have a clearly defined weight, tubular expanders is pretty vague grading load (strong, medium, weak). Working with the expander, you will not be able to measure the exact efforts you make to stretching. You will have to rely on their feelings.
2. With dumbbells easier to control the load and monitor their progress, just gradually increasing the weight of the equipment. In addition, the expander has a limit on load, so not suitable for people who are accustomed to deal with large weights.
3. A tubular expander with frequent use may tear and stretch, unlike dumbbells and barbells that will last you a very long time.
4. With an awkward movement of the gum can come off sharply to hit or cause injury. Therefore, always practice with full concentration.

How to choose the expander and where to buy

Despite all the advantages of the use of an expander, it can be found in every sports store. But you can always buy a tubular expander in the online stores, where usually there is a large selection of tents of varying stiffness. The only drawback of online purchase is that you will not be able to clearly see the quality of the product and check the load. Note that the stiffness of the expander may vary by manufacturer even with the same stated resistance.

You should pay attention to when buying expander:

• The material of manufacture tube. Choose a tent with durable thick rubber. Try to stretch the rubber a few times and check for any remaining on the surface of the white stripes or defects.
• Arm. Arm shall be made of durable plastic resistant to mechanical damage. Check that the arms have had a rough non-slip surface that provides improved grip with the hands during class.
• Mount. If a strong tension is often the expander is torn exactly at the site of attachment of the handles and the tube. Ideally, choose a tent in which these parts are connected with metal carabiner (found at the bands with interchangeable tubes).
• Length. Check to see if you can perform the exercises with an expander, where it is necessary to rise to the maximum length (for example, bench press for shoulders). Some bands have such a hard rubber that, even when a large force is unable to stretch to the required length.
• Additional coverage of rubber. Expander, from which a rubber tube covered with braided or a protective sleeve (cage) are more durable and reliable for long term usage. Such tents are usually more expensive.

The resistance of the expander is usually specified in the description of the product and by the colour. The option of colors depends on the manufacturer, but most often provided such grading:

• yellow: very weak load
• green: weak load
• red: average load
• blue: heavy load
• black: very heavy load

Sometimes the level of resistance applied to the arm digital signs: 1 – mild resistance, 2 – medium and 3 resistance – strong resistance. In this case, the color of the rubber is irrelevant.

In order to increase the variation of exercises with a tube expander, you need to consider where it can be fixed in the room (for example, fit a wall, door, wall bars). You can use a special wall clips or door mount:

A tubular expander is one of the attributes available in the market of sports equipment. The cost of the expander is 300-400 rubles, the cost of a set of swimwear 800-1500 rubles. Largest selection of swimwear offered on Aliexpress at low price and with free shipping.

We offer you several options of tube expanders on Aliexpress, you can order it now. Usually tents come within two to three weeks. We have selected a few sellers with the most reasonable prices and positive reviews. Before buying be sure to read reviews on the product.

Single expanders

Usually the sellers on Aliexpress offers 5 levels of resistance bands (from 5 kg to 15 kg). Each color corresponds to a certain rigidity.

1. Tubular expander No. 1
2. Tubular expander No. 2
3. Tubular expander No. 3
4. Tubular expander No. 4
5. Tubular expander No. 5

Sets of swimwear

For training with tubular expanders is convenient and advantageous to buy a set of tubular bands of different stiffness. This will allow you to train comprehensively, maximally working through each muscle group. The kit usually includes 5 bands of different hardness (from 4.5 to 13 kg), 2 handles, straps, feet, holder for door, bag.

1. A set of expanders number 1
2. A set of expanders number 2
3. A set of expanders number 3
4. A set of expanders No. 4
5. A set of expanders No. 5

30 exercises with tubular expander

Offer you an excellent selection of exercises with the tubular expander for all muscle groups. Always perform a warm-up before training with the expander and after a workout, do the stretching of all muscles.

If you plan to work on increasing muscle mass, then perform each exercise 10-12 reps of 3-4 approaches. The resistance of the expander choose such that the last repetition was performed at maximal effort. If you plan to work on strengthening muscles and losing weight, then perform each exercise 16-20 times in 2-3 sets. Resistance band work can take average.

Exercising with an expander on the shoulders

1. Bench press for the shoulders

2. Lift hands forward

3. Breeding hand in hand

4. The thrust of the expander to the chest

5. Stretching expander lying

Exercises with the expander on the chest muscles

1. Press on the breast with the expander

2. Press on the breast with a fixed expander

3. Breeding hands for chest muscles

4. The thrust of the expander in the bar

Exercises with the chest expander for hands

1. The rise of hands on a biceps

2. Lead hands back on the triceps

Exercising with an expander on the back

1. The thrust of the expander with one hand

2. The thrust of the expander with two hands

3. Pull expander crosswise

4. Horizontal pull for back

5. Horizontal thrust with wide hand positioning

6. Stretching expander

Exercises with the chest expander for the back

1. Superman with chest expander

2. The rise of the body in sitting position

Exercises with expander at a press

1. Tilts to the side to side muscles

2. Tilts with the rise of the hands

3. Boat

4. The rise of the press

5. Scissors

Exercises with the expander on legs and buttocks

1. Walking to the side

2. Attack

3. Squats

4. Abduction feet to the side

Or, how about this:

5. Rise on your toes for calves

6. The splaying of the legs back on all fours

Thanks for the gifs youtube channels: Jay Bradley, The Live Fit Girl, FitnessType, Catherine St-Pierre.

Training with tubular expanders: 8 ready video

If you don’t like to plan lessons, we offer you ready-8 video tube expander for muscle tone and improve body. Sessions last from 10 to 30 minutes, you can alternate between them or to choose the most suitable program for you.

TOP 50 coaches on YouTube: our selection

1. The body workout with chest expander (30 minutes)

2. Short training and full-body expander (10 minutes)

3. Training of the whole body with the expander (30 minutes)

4. Training of the whole body with the expander (30 minutes)

5. Training of the whole body with an expander (25 minutes)

6. Interval training and full-body expander (10 minutes)

7. Training for expander (25 minutes)

8. Training of the whole body with an expander (20 minutes)

Many people underestimate the tubular swimwear, not counting the equipment effective in working to tone and relief of the body. However, this is a misunderstanding, because the expander is not only versatile and compact equipment, but also a great way to efficiently pump all the major muscle groups.

See also:

• Ankle weights: benefit, harm and how to choose the + 20 exercises with weights
• Fitball for weight loss: efficacy and characteristics. How to choose a fitball?
• Massage roller (foam roller): what is it, what is needed, where to buy + ready-made selection of exercises