Butterfly expander what muscles work. "Butterfly" (simulator): exercises, photos, reviews. Photos before and after regular workouts with a simulator

The butterfly simulator will become an indispensable attribute of those who want to be the owner of a beautiful figure, but do not have the opportunity to go to the gym. This expander is quite easy to use and great for home workouts, it is popular mainly among women.

This article explains how to properly use the butterfly trainer. By studying it, you will get the maximum effect from home workouts without unnecessary danger.

Operating principle

The simulator is called a butterfly because its shape bears some resemblance to this insect. It is a head equipped with a spring, to which semicircular handles are attached on different sides, resembling butterfly wings. They are made from neoprene. This material is not slippery and soft, which does not injure the skin or joints. The butterfly simulator is designed for local impact on muscle groups, according to the principle of squeezing the expander. When you see it in action, it looks like a butterfly is flapping its wings. Such a unit will be an excellent assistant in maintaining the tone of all muscles, due to the even distribution of the load.

What muscles does the butterfly simulator work on

This projectile can be called almost universal. It affects almost everything muscle groups and has become quite popular not only for home workouts, but also in fitness rooms.

It has the best effect on:

• trapezius muscles (located in the upper back);
• shoulder girdle;
• chest muscles;
• biceps and triceps (arm muscles, located in the forearm);
• abdominal muscles;
• thighs and buttocks.

How to use

For those who decide to seriously approach the issue of home training, it would be useful to familiarize yourself with this information. Although the projectile is not difficult to operate, the use of a butterfly simulator is many times more effective in combination with other factors that will provide more positive result from training. For a certain muscle group, different positions of the simulator are needed, which will be discussed in more detail during the description of the exercises. However, some rules remain unchanged for sports activities of any kind.

1. Follow a diet. Of course, it should not be tough, do not deny yourself everything. For starters, it’s a good idea to limit your intake of at least junk food.

2. Get regular workouts. To achieve at least some result, in no case should you feel sorry for yourself. Exercise works when done regularly. You need to try to allocate time for training by all means.

3. Having only one type of such equipment, you can perform a full-fledged complex workout and work out all muscle groups.

Abs workout

Starting position - lying on your back. Next, bend your knees and place your feet on the floor. Between the legs spread shoulder-width apart, place one handle of the simulator, and hold the other in your hands. In this case, the head of the "butterfly" should look up. The essence of the task is to press the legs to the chest, squeezing the expander. The muscles of the press must be tense. You can also do this exercise in reverse. Download the press with a butterfly simulator, lifting the torso and folding the expander with your hands. In this case, along with the abdominal muscles, the triceps on the arms will be worked out.

Hip workout

It is believed that the most difficult to train the muscles of the inner thigh, so we decided to come up with a device that would be suitable specifically for them. Therefore, initially exercises with a butterfly simulator were designed for the femoral muscles and are best worked out precisely by them. Let's look at a few simple examples.

1. You need to sit on the floor so that there are no objects behind you that you can lean on. Place an expander between half-bent knees and squeeze the legs until the simulator is completely closed. For beginners, the norm is to perform no more than 20 repetitions. However, it should be based on the individual level of physical fitness. It is important to gradually bring the number of approaches performed to required norm. This exercise is considered the most effective, and also trains the abdominal muscles at the same time as the hips. To relieve the load, you can perform these manipulations while sitting on a chair, leaning back.

2. To work on the inside of the thigh, do a simple exercise. First you need to lie on the floor. Then place the simulator so that the handles are between the knees. In this case, the knee of the raised leg should look at the ceiling. The technique for performing the exercise is to squeeze the handles of the expander, thereby pumping up the thigh muscles from the inside. The number of approaches performed should also depend on the initial degree of physical fitness.

Arm workout

To work out the triceps, you need to stand still in place. Lean one handle of the butterfly simulator on the thigh, and lean the forearm on the second. In this case, the head of the expander is directed at you and is at waist level. The essence of the training is to lower your hand to the stop and raise it up with the same force. One approach should be approximately 10-15 times.

Butterfly arm trainer perfectly tones the biceps. Here's a link for that. Stand straight and press one handle of the expander to the lower back. He should, as it were, wrap around his waist with his angle. If you apply the machine from the left side, then hold the handle from behind with your right hand and vice versa. With a free brush, squeeze the remaining handle, being between them.

chest exercises

The butterfly simulator for the pectoral muscles also has a beneficial effect on the back, shoulders, and also the arms. The most common thing is to stand straight, bring the expander to your chest with your head up, clasping it with your hands. Forearms lean on the handles and gradually fold the butterfly. It is performed in several approaches, like other exercises.

The following exercise will perfectly work both the chest and the muscles of the upper back. Stand straight, take the expander by the handles and lift it in front of you, above head level. Gradually squeezing and unclenching the butterfly trainer, lower and raise your arms up and down. This exercise can be performed at a slow and fast pace. In order to increase the load, you need to stretch your arms as far forward as possible. This will allow you to work out the muscles most intensively. chest.

Back muscle training

As mentioned earlier, the previous exercises with the butterfly simulator are universal and involve not only the muscles indicated by the title. Separately, those manipulations that are most effective for a particular area of ​​the body are described. However, you can not limit yourself and apply others.

For the first exercise, a lying or standing position is suitable, but for greater effectiveness, it is still recommended to stand. One handle of the expander must be attached to one of the sides, along the body. Next, you should raise your hand from the side to which the simulator is applied. Then bend it at the elbow and the second "butterfly" handle will be located parallel to the forearm. Place your hand on top and begin to lower your forearm towards your thigh, working with the inside of your elbow. With the same force, you should return to the starting position.

Our lives are changing rapidly, now people are spending more and more time at work. And in this regard, finding a couple of hours to go to the gym or fitness room is somewhat problematic, but this is a reason to cancel training and “wave a hand” at your body.

Moreover, today in the sporting goods market you can find a huge number of devices that help keep muscles in good shape while exercising at home. One of such compact and effective simulators is the butterfly expander, which allows you to train absolutely all muscle groups.

How to use a butterfly expander: instructions

When training with a "butterfly", the following rules must be observed:

1. Exercises with an expander should be regular and then they will bring certain results.
2. Training should take at least 30 minutes a day, while the load can be distributed over several approaches per day.
3. The number of repetitions must be calculated individually for each. However, the last 2-3 of them must be done through force.
4. Along with training, you need to eat right, because healthy food is an essential condition for a beautiful figure.

Exercises with a butterfly expander for women

1. Exercises for the hips and buttocks

Lay the body on the left side, support the head with the left hand, put the right hand next to you near the chest. Place the expander between the legs so that its wings rest against the inner thighs, and it opens towards the feet. Squeeze your legs, trying to bring your knees together. Then slowly return to the back. Repeat 40 times for each side.

Sit on a chair, put your feet on the floor, bend your knees at an angle of 90 °, straighten your spine. Place the simulator between the legs so that it opens up, hold the edges of the expander between the knees with your hands. Gently bring your knees together, trying to fold the “butterfly” into a crease and slowly return to the starting position.

Sit on the floor, fix the feet under the sofa to ensure rigidity, spread the legs apart and slightly bend at the knees. Keep your back straight, without slouching or arching your spine. Hold the expander between the thighs so that it opens towards the feet. Slowly squeeze the “wings” with your knees without using your hands. Unclench back at the same pace.

2. For the press

Lie on the floor, press your feet to the floor, and bend your knees. Place the expander between the knees so that one of its “wings” is located approximately in the middle between the thighs, and the other in front of the face. Raise your legs, squeezing the simulator, then slowly return to the original position.

3. For arms and chest muscles

Take the expander so that the base is at the level of the chin, and the "wings" look at the floor. Grab the base with your hands, and put your forearms on the “wings” of the butterfly. Slowly squeeze the expander and just as smoothly unclench. For the first lessons, 20 repetitions are enough.

Video: how to deal with a butterfly expander

The principle of operation of the "butterfly" is based on compression. This is a fairly simple and compact simulator, but with all this, it helps to effectively work out all the main muscle groups. You will learn how muscles work during exercise with an expander and how to use the simulator for training by watching the following video.

Photos before and after regular workouts with a simulator

Every woman wants to look perfect and the usual desire sometimes turns into a whole struggle with herself and preferences. After all, many of us are so fond of everything sweet and tasty. And there is neither time nor energy for classes in the gym. The only way out is to practice at home. Thanks to regular training with the butterfly expander, any girl can not only tighten her body, but also make her forms seductive, as evidenced by the photos of satisfied women who shared their pictures taken “before” and “after” training with the expander.

Expander - sports equipment, a simulator that is used to work out different muscle groups. It makes training more effective and puts extra stress on the body. During the exercise, the projectile is stretched, squeezed, twisted due to its elasticity, increased extensibility.

The expander simulator for legs and buttocks has been used for a long time and is very effective. Doing the exercises below regularly at least three times a week you will surely get the desired result.