On the modern market there are a lot of simulators for home use, which allow you to effectively work out all muscle groups. The butterfly expander is one of such devices with which you can train various parts of the body, despite the simplicity and primitiveness of the design. According to reviews, the result of regular classes is noticeable in a short period of time. Consider the features of this simulator and consumer reviews about this device.
Description
The butterfly expander is a variation of the traditional counterpart used for training hands. It is often used by people engaged in sedentary work who need to maintain their own body in good shape. Sports equipment allows you to work out the following muscle groups:
- Chest.
- Hip.
- Press.
- Your back.
- Triceps and biceps.
With such a simulator, you can start training immediately; it does not require a long study and special installation. It is worth noting that on such a device there is a very limited mode of adjusting the loads, so you can increase the tension on the muscles to a certain limit, however, maintaining them in tone is permissible without problems every day.
Butterfly expander exercises for women
This simulator requires special manipulations to achieve the desired effect.
Recommendations:
- Protein diet and proper nutrition without eating junk food.
- Exclusion of fast food and unhealthy fats.
- Compliance with regular training.
- The development of individual muscle groups by category.
Sports elementary shell makes it possible to evenly distribute the load. The main thing is to precisely follow the intended goal, not to overdo it with the loads and concentrate on the study of particularly problematic areas.
Butterfly Expander Exercises
Let's start a review of classes of three popular exercises for the pectoral muscles:
- The simulator is taken with the handles down so that the middle part is near the chin. Make compressive movements, like push-ups.
- One leg is pushed forward, slightly bending at the knee. The simulator is held behind the back, while exhaling pushing the handle of the projectile. When performing the exercise, it is advisable not to raise your shoulders.
- Stand - with your back to the wall. Holding the simulator by the handles, part them to the side with a simultaneous forward lunge. Persistent legs after each approach change.
"Butterfly" for the hips
To work out this muscle group with this simulator, there are also several options. In one of them it is necessary to sit on the floor, taking into account the lack of support behind. The expander is placed between the knees, after which they are reduced to the full alignment of the arms. The initial stage is 20 repetitions with gradual adjustment up to 50 times. You can also perform the exercise while sitting on a chair.
A similar training is done in the supine position, changing the position of the simulator several times.
In the next exercise for the thighs with the butterfly expander, they lie on the comfortable side, placing the simulator so that the knee is between the arms. Raise the leg with a gradual return to its original position. The number of repetitions is 15–20 times per limb.
It is worth noting that these exercises well develop the inner femoral part. Alternatively, you can place one handle of the projectile between the knees, and the second handle to unclench them using your hands. This workout also works on the abdominal muscles.
Triceps and Press
To work out the triceps on the butterfly expander, an exercise will be effective when one of the simulator arms rests on the hip, and the second element is fixed with the forearm. It is necessary to ensure tight fixation of the projectile. Hands lower as much as possible (to the stop), and then raise them back. The number of repetitions is 15–20 times.
The press can also be easily maintained in the desired shape. In the supine position, one handle is fixed between the knees, the second part is taken into the hands and the abdominal muscles are pumped, squeezing and unclenching the sports equipment. When performing exercises, you can not relax the abs.
Another exercise - the simulator is securely fixed near the wall, leaning on the handles and wring out so that the elbows are pressed to the knees.
For the back and buttocks
The trainer-expander "butterfly" is effective for working out the back, especially for users who lead a mostly sedentary lifestyle (for example, working at the computer). Elementary lesson:
- Position - feet shoulder width apart.
- The simulator arms should point up.
- Squeezing and unloading the projectile.
Effect - optimization of the configuration and work of the muscles of the back and associated areas.
Butterfly expander fits perfectly for buttocks. This part, often problematic for women, can be corrected after performing complex exercises. For this, there are several variations that are suitable for women of different ages and complexions. If you do classes at least three times a week according to the established program, the result will certainly please you. Do not forget about the warm-up and periodic rest for the developed muscles.
Other exercises
Some representatives of the fair sex complain about the shortcomings of the figure in the arms and shoulders, despite the slim and beautiful body. An expander will help to cope with this task in just a few weeks. Below are a few options for exercises that allow you to develop and strengthen problem areas on your hands:
- Place the device so that one handle rests on the chest of the body, and the second handle must be held in the arm bent at the elbow joint (pressed to the body).
- Handles should be connected by bending the upper limbs.
- Active movement should occur only at the elbow.
Another small set of exercises aimed at developing the main muscles of the hands:
- Starting position - the same position as above.
- One handle of the simulator is on the knee of the leg, the second is taken into the hands. The head of the projectile abuts against the frontal surface of the thigh.
- Further, pulling the knee to the chest is performed, with compression, but not displacement of the device.
Benefits
The butterfly expander makes it possible to perform many exercises to develop certain muscle groups and maintain the whole body in good shape. The main thing is to correctly distribute the load and not be lazy, moving from light workouts to heavy loads. It is also necessary to take into account the recommendations of the attending physician, especially if there are chronic diseases and their accompanying symptoms. The trainer-expander "butterfly" for the buttocks, if used correctly, will allow you to configure your figure, maintain muscle tone and simply create a cheerful mood for every day.
Contraindications
To obtain maximum benefit when using the simulator in question, a number of factors must be taken into account. Do not overload the body. It is necessary to read the pulse and pressure readings. It is not recommended to deal with the use of an expander for those people who have hypertension, lesions of the nervous and cardiovascular system. In addition, classes for patients with diabetes mellitus, cancer, skin diseases and injuries are excluded. Caution should be exercised in pregnant women.
User Feedback
Reviews of the butterfly expander suggest that this simulator along with low cost gives an effective result. Especially sophisticated consumers are offered variations with different colors, as well as sound.
Among the advantages of this simulator, the owners note the following points:
- Easy to operate and store.
- Compactness.
- The ability to conduct classes in any room and on the street.
- High effect with minimal time and effort.
The expander under consideration also has its drawbacks. They relate more to those athletes who need maximum loads with a subsequent increase. With this simulator, such indicators are very limited.