Expander Butterfly - the best exercises for all muscle groups

There are many different simulators that you can use at home for effective training. To work out different muscle groups, the "Butterfly" simulator is ideal. Although the design is primitive, with regular lessons you can achieve good results.

Expander "Butterfly" - benefit

The name of this simulator is related to its appearance, as it has two handles that resemble the shape of an insect's wings. It can be used to work out the upper back, shoulders, chest, arms, hips, buttocks and the press. For those who doubt whether the "Butterfly" expander is effective, you should know that it is used in many gyms to perform weight loss and muscle corset training packages.

Due to its compactness, it can be used at home. People of all age categories can deal with it. With regular training, you can adjust the figure, improve the relief of the body and give vivacity to the whole body. The "Butterfly" expander works on the principle of compression, which ensures a high level of efficiency. There is at it one significant minus - impossibility to regulate loading, therefore in the future it is necessary to change a training apparatus.

How to choose the "Butterfly" expander?

In shops and other points of sale, you can find several options for such a simulator. If a person plans to engage regularly, then you should not save, as this directly affects quality. The expander simulator, made of cheap materials, quickly breaks down. Choose a version of durable plastic, which must be covered from above with soft neoprene overlays. Be sure to check the quality of the springs.

Expander «Butterfly» - exercises

There are several recommendations that are important to consider in order for the workouts to be effective.

1. Choose for the complex exercises with the expander "Butterfly" for women, giving the load on different muscle groups.
2. Classes should be held regularly and at least three times a week. They must last at least half an hour, otherwise there will be no result.
3. The number of repetitions should be selected, focusing on individual indicators, but keep in mind that the last two repetitions must be made through force.
4. Do 2-3 approaches for each movement.

For those who are interested in how to use the "Butterfly" expander, you should know that you can use circular training . Choose 3-4 exercises for them and perform them one by one, doing 20-25 repetitions of each. Between the circles, take a break for a minute. Before starting to practice it is recommended to make an easy warm-up for warming up the body.

Expander "Butterfly" - exercises for hips and buttocks

The most common problem areas among the female population are thighs and buttocks. To remove fat from these areas, you need to train harder and use the extra load better. Classes with the "Butterfly" expander are effective due to the fact that it is necessary to overcome the resistance of the simulator. To reduce the volume of the thighs and buttocks, it is recommended to do the following.

Exercise # 1

1. Place yourself on a chair, putting your hands behind your back and holding the seat.
2. The simulator should be placed so that its knobs rest against the knees, and the feet should be put together.
3. Perform kneading and breeding of the knees.

Exercise # 2

1. Sit on the floor with your hands behind your back.
2. With feet bent at the knees, rest on the floor with a full foot.
3. Put the left foot on the rib and place the device on the outside of that leg so that one handle rests on the knee and the other on the floor.
4. Lower your leg, squeezing the simulator, and slowly return to the FE.

Expander "Butterfly" - exercises for the press

A beautiful belly without folds of fat and with a beautiful relief is the dream of many women. To achieve good results, it is enough to conduct training at home using the simulator of the "Butterfly" expander:

1. Lie on your back and bend your knees, resting your feet on the floor.
2. Lock one handle between the knees, and squeeze the other in your hands at the chest level.
3. Raise your legs, twisting, at the end point, fix the position, and then, return to the FE.

Expander "Butterfly" - exercises for pectoral muscles

Physical stress can not increase the chest, but they help to strengthen the muscles, make it more elastic and beautiful. Regular training will help to achieve good results without surgery. Breast expander is useful for a simple, but effective training.

Exercise # 1

1. Stand upright, holding the simulator between your forearms.
2. Put your palms on the head of the device, lowering your elbows down.
3. Pressing your hands on the wings, try to connect your elbows, and then, slowly return your hands to the starting position.

Exercise # 2

1. Take the instrument in its hands so that its head is directed towards the body.
2. Hands bend at the elbows. Carry out squeezing and unclenching, straining the pectoral muscles.
3. Do not move your hands upwards, as this will cause the load to shift.

Expander "Butterfly" - leg exercises

Slender and beautiful legs from nature are given to a few, but you can make adjustments that have achieved good results. Expander "Butterfly" for the feet is an excellent assistant to achieve the goal. There are many different complexes that work out different muscles, making the legs slender and beautiful. Do them no more than three times a week, giving the muscles the ability to recover and rest.

Exercise # 1

1. To perform the exercise with an expander for the feet, sit on the floor, bending your legs and placing your feet on the floor.
2. Place the head of the device under the knee, with the handles on the leg.
3. Hold your arms by one wing near the hip.
4. Perform compression, pulling the heel to the buttocks.

Exercise # 2

1. The starting position does not change, but only the expander called "Butterfly" should be located not from below, but from above.
2. One handle should be placed on the knee of the left or right foot, and take the other in your hands.
3. The head of the simulator should rest against the front surface of the thigh.
4. Perform pulling the knee to the chest, squeezing the device, but not moving it.

Expander "Butterfly" - exercises for hands

Many women complain that even with a slim body, they can not boast of beautiful and slender hands. Usually the hands either do not lose weight, or the skin hangs and everything looks ugly. There are different options, how to pump up the hands of an expander, and to work out the biceps, you need to do the following:

1. Arrange the device so that one handle rests in the sternum, and the other hold the arm bent at the elbow, which you need to press against the body.
2. Connect the handles by flexing the arm.
3. Watch for movement to occur only at the elbow.

Expander "Butterfly" - contraindications

In order for training to only benefit, it is important not to overload the body and take into account existing contraindications. It is impossible to deal with if there is fragility of blood vessels and capillaries, hypertension and diseases of the cardiovascular system. Contraindicated in diabetes, oncology, skin diseases and injuries. Expander "Butterfly" during pregnancy can be used only with the permission of the attending physician.