Butterfly expander exercises. Expander "Butterfly" is an excellent fitness assistant! Pulling the leg to the side

It is advisable to perform articular gymnastics before starting any workout: it will prolong the youth of the body, strengthen the immune system, make the muscles strong, hardy.

Running in place, walking at a fast pace will help. If you do other exercises without resistance bands, do them before intensive workouts.

In the intervals between each exercise, it is better to slowly walk around the room, restoring breathing. Sitting or standing without moving is not recommended.

If you do all the exercises correctly, you can build up in 2-3 weeks, and the first results will appear within 3-5 days from the start of classes. The main thing is to exercise regularly. Then the effect will be amazing.

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The butterfly simulator is a sports equipment, the work of which is based on the principle of elastic deformation. The initial task of the simulator was to work out only the adductor muscles of the thigh, but later, it was actively used with the help of various exercises for pumping the muscles of the arms, shoulders, chest, etc. The butterfly expander has a design that includes a “head” in which there is a spring and two semicircular levers that are moved apart in different directions. Due to the rubberized coating of the upper part, the simulator does not slip during exercise. Using the simulator at home will allow you to work out the main muscles in a short time.

Types of muscles that can be worked out with a simulator

A beautiful body means a lot in achieving success and self-confidence, and this is equally important for both women and men. Using the butterfly simulator, you can pump absolutely any muscle group in a short period of time. Types of muscles:

• internal muscles of the thigh;
• chest muscles;
• muscles of the upper body;
• triceps;
• abdominal muscles.

Achieving excellent results will require you to use the simulator daily for 20-30 minutes a day. The number of repetitions of exercises should be to failure, but not less than 15-20 times. Your workout can consist of several stages, of which you can do some of the exercises in the morning, and some in the afternoon or evening. Most importantly, before training, be sure to do a warm-up to avoid injury. If this is not done, the risk of injury increases significantly.

Exercise order

If you want to achieve your goals, you must adhere to the rules, the implementation of which will bring you the desired result. Thus, the butterfly simulator will help you pump:

1. inner thigh muscles. To do this, you will need to sit on a chair, put your legs together between your knees and hold the expander so that its head is down. Putting your hands on his handles using the strength of your hips to begin the squeeze. The number of times can reach 50, it is possible in several approaches;
2. chest muscles. We clamp the expander between the forearms, the hands are directed down, after which they need to be squeezed and slowly unclenched and repeated;
3. muscle group of the upper body. To this end, you need to take the simulator in your hands and lift it up almost vertically, after which, using the muscles of the shoulder girdle, begin to compress the simulator.

How to pump the press and triceps with a butterfly

• abdominal muscles. lying on the floor, bend your knees and place your feet on the floor. Take a butterfly and place it between your knees leaving one handle in the middle between your thighs and the other handle in front of your face. After that, lift your legs off the floor and squeezing the butterfly, feel a strong tension in the abdominal area, then return to the starting position. Repeat the exercise several times;
• triceps To pump triceps with a butterfly simulator, you should also use a special technique. To do this, you need to put one handle of the expander on the thigh, and put the forearm on top of the second. During the exercise, you need to ensure that the elbow is as close to the body as possible, then you need to press the upper handle to compress the expander, then return to the starting position and repeat again.

Exercise rules

In order to have a toned figure and pumped up muscles, you must follow certain rules for performing exercises:

• regularity. In order to have a sporty toned figure, it is important that the workouts are regular;
• the duration of the exercises should be at least 20-30 minutes. Fitness classes can be stretched over several workouts throughout the day;
• do as many repetitions as possible. This means that in order to achieve your goals, you must work "to failure";
• Proper nutrition plays a very important role when performing exercises on the butterfly simulator, as well as exercising, sports in general. Proper nutrition means that the body must receive a sufficient amount of nutrients, vitamins, micro and macro elements.

How long will it take to see results?

It has been noticed that if you regularly perform exercises with a butterfly expander, results in women appear within three to four weeks. This will find its manifestation in muscle tightening and a decrease in body fat. After that, you will need to include butterfly exercises in your daily morning exercises. This will allow you to always keep your body in good shape.

A lot of controversial questions arise for a novice athlete when he encounters exercises called "Butterfly". The simulator is quite interesting in itself and is universal for several muscle groups. Difficulty may also arise in a young athlete in the presence of the Butterfly exercise in the complex for the development of leg muscles, namely the inner and outer thighs. It's just that not all coaches inform athletes that in addition to two simulators with the same name, there is also a similar expander in the gym. In this article, the reader will get acquainted with all the devices, their functional purpose, and also find out what exercises can be performed on the Butterfly simulator. Feedback from professional athletes will help novice athletes decide on effective exercises.

Mechanical attachment for the upper body

The name "Butterfly" was given to the simulator by the athletes themselves during the formation of bodybuilding as a culture in the 20th century. Initially, the device was positioned for the development of the pectoral muscles and completely replaced the layout of the hands with dumbbells. Later, manufacturers added several blocks to the design, and it became possible to develop the rear bundles of the deltoid muscle while sitting backwards on the simulator.

It is not worth putting a lot of hopes on such a device, because it is intended only for isolated exercises, when the execution technique is a priority, and not the race for weights. The Butterfly simulator for the pectoral muscles and rear deltas is considered auxiliary and is prescribed in the complex as an alternative to other isolated exercises, such as spreading the arms on a bench with dumbbells for the chest or swinging the arms in an incline when it comes to the shoulders.

Technique and feedback on exercises for the upper body

Judging by the numerous reviews of professional athletes in the media, there are many nuances when doing exercises for the chest muscles, from which we can conclude that the Butterfly is not so easy at first glance. The simulator obliges you to thoroughly know the technique of performing exercises, otherwise injuries cannot be avoided.

1. The exercise is insulating and should be performed after a good warm-up - many prescribe "Butterfly" at the end of a workout.
2. Less weight and more repetitions, otherwise you will not be able to complete the exercise correctly.
3. The landing must be such that the athlete's arms are always parallel to the floor. Raising and lowering the elbows is not allowed during the exercise.
4. No sudden movements, all movements are fast, but without jerks.

Reduction and breeding of legs on the simulator "Butterfly"

Many firmly believe that the Butterfly simulator for the buttocks in a sitting position is simply indispensable for eliminating excess fat in the thigh area. Why not? After all, the load during the exercise is carried out in places of dense accumulation of fat. In fact, this is equivalent to exercises for the abdominal muscles. After all, fat on the abdomen and sides from exercise will not decrease. But, apparently, in our country, many trainers in gyms do not know this or do not want to know. This is evidenced by long queues in gyms for the simulator, a lot of positive feedback in women's magazines, where you can see a complete description of the exercises, the Butterfly simulator itself, reviews, photos and recommendations on the training system.

In fact, the exercise is designed to develop the muscles of the inner and outer thighs. It turned out that all exercises with a barbell for the muscles of the legs develop either the biceps femoris or the heads of the quadriceps, and no setting of the legs in the basic exercises makes it possible to effectively work out the problem parts.

Not so long ago, an interesting expander appeared on the market, to which the athletes gave the name - the Butterfly simulator. Reviews of this device quickly spread in the media, and the expander has become a very popular equipment for any athlete. And if at first it seems that the simulator is limited in its capabilities due to its simplicity, then upon closer acquaintance it turns out that such a simple device can compete with some simulators in the gym.

The expander is a spring with several turns, the edges of which are brought out half a meter and twisted in the form of handles for convenience. Metal for the safety of the user is covered with a rubberized material. Trying to bring the edges of the spring closer to each other, the coils of the core are twisted, creating a serious resistance equal to the applied force. The stationary device "Butterfly" works on the same principle - the simulator creates a reverse force with the help of stacked weights.

Expander for weight loss

Initially, the Butterfly leg trainer was positioned as a device for eliminating the fat layer on the inner and outer sides of the thighs. The media advertisement recommended sitting down and placing the expander on your knees with the core of the spring down. By bringing the knees together, it was assumed that the inner thighs were strained, followed by the decomposition of adipose tissue. The exercise was accompanied not only by photos, but also by video material. But even the recommendations of foreign athletes on daily exercises before bedtime did not help the Russian-speaking population achieve their goals. After all, everyone needs a quick result, but there is none.

Rational use

However, fitness trainers, teachers of aerobics, dancing and other active sports, who really liked the Butterfly simulator, noticed the device. It is not difficult for a professional in his direction to come up with exercises using an expander. It all comes down to two movements - stretching or squeezing, which are performed by the arms, legs or body. Judging by the reviews, in any exercise, the control of the expander is important so that it does not slip in any case. After all, a compressed spring has a large enough force to injure a person or break an object in a room.

Examples of exercises from a fitness trainer

1. Holding the handles of the expander, you need to raise it above your head, the core is directed upwards, your arms are straightened. By making compressive movements, you can feel the load in the shoulder joint.
2. Performed in turn for each side of the case. Having rested the core of the simulator on the elbow, one handle must be placed on the thigh, and the second should be clasped with the fingers of the hand. Lowering the arm down forces the triceps of the arm to work.
3. Lie with your back on the floor, bend your knees 45 degrees and place one expander handle between them. Press the second handle to the chest, the core of the spring looks up. Raising the body up will force the abdominal muscles to work.

And there are a lot of such exercises where the Butterfly simulator is used. Photos, descriptions and recommendations are presented in the article.

Professional simulator against an expander

No matter how versatile the Butterfly simulator is, reviews of which are only positive, it is worth thinking about the service life. This is not about the quality of the expander, which is unlikely to be broken by anyone, but about the effective resistance, which will decrease due to the growth of muscle fibers. There will come a time when the simulator will be ineffective and the athlete will have to resort to professional simulators.

The buyer must understand for what purposes he needs an expander. If for a set of muscle mass, then the simulator is unlikely to be in demand in a couple of months. And if the goal of training is to maintain muscle tone or lose weight, then it will serve effectively for more than one year.

Finally

As can be seen from the review, the Butterfly simulator, the exercises for which were described in the material, is very popular with athletes. Although the devices of the devices themselves are aimed at the development of different muscles of the body, however, they have the same essence - to resist the applied force. In most cases, exercises with the Butterfly simulator are isolated - you need to remember this all the time and strive to perform the exercises strictly according to technique, otherwise you cannot do without injuries. In the first workouts, a minimum warm-up load is generally recommended. First of all, safety precautions must be monitored on professional equipment. But the Butterfly expander is a universal simulator of its kind and is more suitable for amateur activities than for professionals. However, he will always find fans in the world of sports.