Butterfly exercise for the pectoral muscles. Technique for performing in the simulator, at home

The Butterfly exercise machine, or in other words Fi-Master, or, more officially, an expander for training the muscles of the legs and arms Thigh Master is a chic exercise machine for home workouts for both women and men.

A friend once gave me this exercise machine for my birthday. I then looked at the compact, cute little thing in surprise. It was difficult for me to even imagine what could be done with it. But my friend prepared in advance, and I had to master several important exercises right there, at the festive table. Important in the sense that I needed them to work out my problem areas.

So what is this Butterfly simulator?

The Thigh Master or Butterfly expander is used to train the muscles of the legs, hips and arms.

An expander is a type of sports equipment whose operation is based on the principles of elastic deformation. As a rule, they are created for local training of certain muscle groups and are not universal.

However, they claim that you can perform exercises for the abs, hips and buttocks, arms and back with equal efficiency on the Butterfly expander.

And it can really replace bulky exercise equipment. It is easy to use, convenient, compact and lightweight. This simulator can be used by everyone, regardless of age and gender.

By exercising on the machine for just twenty minutes a day, you can achieve amazing results, getting a slim, toned and beautiful body. This training system is exactly what you need to maintain or acquire slim, sexy figures.

Why train the pectoral muscles?

Training the chest muscles is determined not only by the goal of increasing their volume, but also by a number of factors related to maintaining human health:

How does the trainer work?

The Butterfly expander consists of a central part - a head in which the spring is located, and two semicircular levers that are moved apart in different directions.

On top they are covered with rubberized material that prevents slipping and chafing of the skin during training. When the levers approach each other, the spring is compressed (i.e., its elastic deformation), and in response to this force it is unclenched, with the levers returning to their original position.

Initially, this expander was created to work the adductor muscles of the thigh. And judging by the positive reviews, it really effectively copes with the task.

Advantages and benefits of an expander

The device consists of a springy head and two semicircular levers, which are turned in the opposite direction. They resemble wings, which is why the mini-simulator got its name. The parts are made of neoprene, since this material is not prone to slipping and causing discomfort to the skin during training.

The exercise machine is great for home exercise. It helps achieve the following results:

• Elimination of tension and fatigue in the muscles of the neck, shoulders, and back.
• Tightening the abdominal muscles and giving them relief.
• Getting rid of excess weight in the stomach, hips and other problem areas.
• Formation of beautiful and elastic buttocks in women.
• Prevention of diseases such as arthritis and osteochondrosis.

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Exercises on the Butterfly simulator

Inner thigh

The Butterfly simulator became famous thanks to this particular exercise.
To perform this exercise, you will need a chair with a straight back and your butterfly simulator. Sit on a chair, moving slightly to the edge of the chair so that you can move your hips freely, and place your feet together. Place the ThighMaster™ between your knees with the cap facing down.

Place your hands on both handles to hold the butterfly machine in place. Now start squeezing the handles of the machine with your inner thigh.

Note : Do this exercise 50 times every night before going to bed.

Chest and chest

Hold the Butterfly machine so that the edge of the cap is directed toward your chin and the handles of the machine are directed down toward the floor.
Place both hands under the cap, and rest your forearms on the handles.

Start squeezing the handles, bringing your elbows as close as possible and keeping them at shoulder level.

Return your elbows to the starting position with force.

Compare this exercise with this complex for arms and back

Upper body

This exercise is excellent for working almost all the muscles of the upper body.
Continue squeezing the handles while slowly raising and lowering the Butterfly expander. Each position trains a different muscle group in the upper body. Move rhythmically from one position to another with each repetition.

This exercise can be performed either quickly or slowly. For a more intense workout of the chest muscles, extend your arms as far forward as possible.

Do not stop squeezing the handles throughout the exercise; The load can be lightened slightly if you start to get tired. Squeeze the handles only with the backs of your hands.

Triceps

Stand up straight with your knees together and press the ThighMaster against your waist and hip, with the cap in front of your waist.
Place one hand on the top handle and the other on the bottom handle, squeezing your elbows close to your body. (It is very important that your elbows remain in this position throughout the workout in order to most effectively strengthen the back of your arms).

Now press down on the top handle, trying to press it as close to the bottom handle as possible. Don't let go of your hands, return them to their previous position with force.

Compare this exercise to triceps exercises

Abdomen (twisting)

Lie on your back on the floor, bring your legs together and bend your knees, with your feet flat on the floor.
Now place the butterfly expander so that one handle is somewhere in the middle between your thighs, and the other is pointing up in front of your face. In this case, the cap should be directed upwards.

Now lift your shoulders a few inches off the floor, twisting your upper body toward your knees. Press your lower back to the floor while squeezing your stomach.

Exhale as you rise, inhale as you return to the starting position.

Upper back

This exercise can be performed either standing or lying down.
Press one handle of the butterfly machine toward your left side, from your lower back to your forearm, with the cap pointing up in front of your forearm.

The bottom of the handle should be 3-6 cm below the pelvic bone. Hold the resistance band firmly with your right hand.

Place your left forearm on the extended handle of the machine, and then begin to squeeze your forearm downwards using the inside of your elbow, towards your thigh.

Return to the starting position with strength. Repeat the exercise on the other side.

Other butterfly techniques at home

Not all gyms are equipped with a machine for pectoral muscles. It is possible to replace this exercise with other athletic movements.

With dumbbells

The most common method of isolated training of the pectoral muscles is to raise your arms while lying down with dumbbells. The exercise is performed on a horizontal bench or a flat floor. The last option is preferable.

When performing the hands with dumbbells on the floor, there is an insurmountable limitation that prevents the elbows from lowering below the plane of the body. This significantly reduces the risk of injury and makes the athletic movement anatomically correct.

With elastic band

Bringing your arms together with an elastic band can be done either with or without additional support for equipment . In the second case, the elastic band is fixed behind the back of the exerciser at the level of the middle of the shoulder blades. The movement can be performed from a lying, sitting or standing position.

With elastic band

The butterfly exercise for developing the pectoral muscles can be performed using long elastic bands.

In this case, the edges of 2 tapes should be secured to supports located at a distance of 2-3 m from each other. The free ends of the products must be securely fixed in the hands and, taking a few steps forward from the plane of the supports, begin to perform the exercise.

Breeze exercises to train the thighs and buttocks

Useful tips

When performing an athletic exercise, you should pay attention to the nuances and details. This will allow you to focus on the target muscle group and avoid common mistakes.

When performing the “Butterfly” exercise, the following recommendations are useful:

• Bringing your arms together in a machine is an auxiliary movement. It should be performed after basic barbell presses.
• Raising your arms takes 1.5-2 times longer than bringing your arms together.
• Jerks and inertia while performing the exercise are not allowed. Movements should be smooth and controlled.
• Raising your shoulders when bringing your arms together should be avoided. This violation of technique shifts the emphasis of the load to the trapezius muscles of the back.

The butterfly curl is an effective exercise for developing chest muscles. It can fit into any basic training program and is an isolated movement.

This determines the number of repetitions performed in each approach. This value should be within 12-15 repetitions. The number of approaches should not exceed 5.

Conclusions and observations of people who used the simulator

• The butterfly is a great way to start working on your thigh muscles;
• This device cannot be considered a complete replacement for all simulators, because basically only some muscle groups are worked out;
• It is quite light and does not take up much space;
• Cheap, so everyone can buy;
• Ordinary ones break down very often, and professional ones are quite expensive;
• Exercises for the arms and chest are uncomfortable to perform and may cause pain, calluses or pressure on the skin.
• There is no way to change the load, which means that over time you need to switch to another projectile.
• Increases muscle tone in the arms, buttocks, chest, and upper back.

Recommendations for girls

Almost all movements with the butterfly simulator are quite simple. However, 1-2 exercises are allocated for each muscle group, which is enough to work almost all the major muscles.

Keeping the load moderate, try to perform all movements in a high-repetition style - about 15 to 20 repetitions in each set. The number of approaches depends on your training experience. Beginners are recommended to limit themselves to 3-4 sets, with a higher level of physical fitness - up to 10 for each group.

However, always be guided by your feeling of fatigue. The best choice when working with a butterfly expander is fullbody training (pumping the whole body at one time) for 25-40 minutes. This regimen will not only tone your muscles, but will also increase endurance and stimulate fat burning.

Benefits of exercise

Like many other yoga exercises, the butterfly has a complex effect on the body.

• First of all, the exercise is aimed at developing the muscles of the thighs and increasing their elasticity. The mobility of the hip joints also improves.
• Additionally, the back muscles are strengthened, the shoulders open and posture improves.
• The butterfly is traditionally considered a women's asana, as it helps relieve symptoms of PMS and restore the proper functioning of the reproductive system. This effect is achieved by improving blood supply to the pelvic organs. However, for men who lead a predominantly sedentary lifestyle, the exercise is also recommended.
• The exercise is useful to perform after an intense workout of the legs and buttocks, as stretching helps to relax the muscles and prevent pain, which often occurs the next day after severe strain.

Don't forget about the emotional effect of yoga. Asanas help relieve tension, find peace of mind and forget about worries. Butterfly is ideal for those who want to relax after a hard day.

Exercises for a flat stomach and strong abs with the butterfly exercise machine

Abdominal training with an expander brings excellent results if done correctly and regularly. Remember a few basic exercises.

Exercise

• Lie on the floor, bend your knees.
• Clamp one handle of the expander between your legs, fix the second with your hands.
• The head of the exercise machine should face up.
• Raise your legs, squeezing the apparatus and tense your abs.
• Repeat the exercise 40 times in 4 sets.

Exercise

• Attach the expander to the wall, turn your back to it and take it from above.
• Sit on your knees and pull so that your elbows drop to your knees.
• Having reached the lowest point, tense your abs and hold for 3-5 seconds.
• Repeat the exercise 30 times for 3 approaches.

Exercise

• Attach the expander to the bottom of the wall.
• Take a pen and stand sideways.
• Step back a little and make a movement similar to chopping with an ax with a twist of your torso.
• Repeat the exercise on the other side.
• Do 40 repetitions of 4 sets, alternating sides.

Basic rules of classes

To make training with an expander useful and effective, consider the following recommendations:

• To achieve significant results, you need to exercise regularly. Dedicate to training several days a week, working different muscle groups so that they have time to recover.
• Exercise for at least half an hour a day. You can break the lesson into several parts throughout the day.
• The load should be increased gradually as the muscles get used to it. The number of repetitions is determined individually. Start with 2-3 approaches and gradually increase.
• Before you start exercising, do a five-minute warm-up. This will prepare the muscles for stress and prevent injury. In the absence of this, muscle pain and sprains are possible.
• It is recommended to supplement exercises with proper nutrition. It is recommended to train no earlier than an hour before meals and 2 hours after it.

At the end of the workout, it is recommended to perform several elements to stretch the muscles being worked. Elements of yoga will do. This will help avoid muscle pain and make the ligaments elastic.

The simulator has no contraindications as such. But you shouldn’t overload your body. If some exercise is contraindicated for you, then you shouldn’t do it with a butterfly.

If you have certain health problems, consult with a specialist before starting exercise.

The legs receive quite a lot of load during a number of exercises. There are a number of conditions in which it is not recommended to use the device:

• diabetes;
• fragility of capillaries and blood vessels;
• high blood pressure;
• pathologies of the heart and blood vessels;
• oncological diseases;
• ulcers and wounds on the legs.

The butterfly expander exercise machine, exercises with which help to work out the whole body, is a simple and compact product. It is important to exercise regularly and also adhere to proper nutrition. This will help you notice obvious results after a couple of months of training. Examples of exercises can be found in the video below.

There are many different exercise machines that you can use at home for an effective workout. The “Butterfly” exercise machine is ideal for working out different muscle groups. Although the design is primitive, with regular practice you can achieve good results.

On the subject: Super burning workout for legs Yulia Bogdan

Products for diet

When choosing foods for a diet, you can take a specific menu, but not everyone likes certain foods, so everyone creates a diet for themselves individually. For clarity, we will select a number from one to four for all components in the products. And let’s look at how many servings of which foods you can eat per day. The number 4 will be protein, 3 – dietary fiber, 2 – carbohydrates, 1 – fats.

To calculate your own nutrition, correctly selected products are important. Let's calculate them as follows: you are allowed to eat four servings of protein every day. This category will include: chicken breast, lean fish, eggs, cottage cheese and seafood. Three servings of vegetables or fruits are allowed. This subgroup will include:

• apples, bananas, grapefruits and cucumbers;
• two servings of complex carbohydrates taken from cereals;
• one serving of fats taken from nuts, seeds and fish oils.

These products need to be distributed throughout the day, and then losing weight can be quite tasty.

Fitness diet recipes

Let's look at the basic recipes:

1. Cream soup with ginger. To prepare, take one onion and 5 cm of ginger (grated), fry in a frying pan in olive oil. At the same time, cook three cups of vegetable broth. Pour the broth into the roast, add the juice of one orange. Simmer everything together for a quarter of an hour and puree using a blender. Add the finished soup with herbs. Every athlete should discover this recipe.
2. Meat with cheese in the oven. A very tasty dish. Take 300 g of meat tenderloin and fry in oil. Cut one eggplant into circles and place on top of the meat. Place a tomato cut into circles and cover with shavings of cheese. Place in the oven. After fifteen minutes you can serve.
3. The right pasta for weight loss. Chop 100 g of tomatoes and chop one clove of garlic. Place the mixture in a frying pan with olive oil, salt and pepper to taste. At the same time, cook durum pasta. Combine everything together and sprinkle lemon zest on top. The pasta is ready. Harmless and tasty.
4. Chicken fillet and broccoli. Cut 160 g chicken fillet, 100 g broccoli and 220 g cauliflower, separate the florets and place in a frying pan with a little water. Add previously chopped breast. Simmer under a closed lid in a frying pan for about half an hour.
5. Chicken breast with tomatoes. Take three chicken breasts, wash and dry with napkins. Cut each one so that a pocket is formed, add salt and pepper. At the same time, cut three tomatoes into circles and basil - a few leaves. Place the basil and tomato on the fillet on opposite sides of the pocket. Top with another piece of fillet. Grease the open “pocket” in the fillet with olive oil. Fry in a frying pan in olive oil. The breast is ready.
6. Carrot cake. Any sports person realizes that this is a great recipe for losing weight. Peel two medium carrots and grate them on a fine grater. Sift one glass of flour. Add five tablespoons of bran to the flour, four tablespoons of skim milk powder, add a pinch of salt, sugar and half a teaspoon each of cinnamon and vanillin, as well as a pinch of soda. Pour boiling water over three tablespoons of raisins and drain. Beat one egg and add to it a teaspoon of vegetable oil and half a glass of kefir. Add two tablespoons of cottage cheese and cooked carrots. Combine all ingredients, mix well. Bake for about forty minutes.