Exercises with a butterfly expander for women: arms, hips, buttocks

Exercising at home can be no less effective than going to the gym. For them, you can use quite simple and affordable devices, for example, a butterfly expander. This compact apparatus allows you to train muscles through elastic force compression (deformation). Exercises with a butterfly expander for women give you the opportunity to work out your hips, buttocks, back, abs, and arms. It is important to know how to do them correctly.

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 for hips and buttocks

With a device such as a butterfly expander, exercises for the hips and buttocks become much more effective.

You need to stand straight, place the product between your thighs and bring your knees together to connect the handles. The hips move apart and the spring relaxes. At first, do about 20 times, over time the number can be increased to 50.

The same can be done by sitting on the floor. There is no support for the back - the balance is supported by the press. Here you can also engage the inside of your legs.
Lie on your right side, legs bent at the knees, which are located between the wings of the projectile. The left knee is slowly moved to the side, then the leg returns to its original position. The same is done for the opposite side. Repeat 15 times.

Insulating or basic

I begin my article with this information, since I consider it the main thing, so as not to mislead you, dear readers and guests. In short, an isolation exercise means that for you guys and men, this machine and the exercises performed in it will not help you gain weight, “pump up for summer” and make your legs incredibly strong.

I also hasten to disappoint girls: working on the inner thighs will not help in losing weight in this area. Here you need to act comprehensively - run, use aerobic exercises so that the whole body sweats - then the result will be. As an option, do additional work on this machine to tone the muscles of the inner legs. But if the simulator for the internal part does not provide all this, then why is it needed and what does it do?

Why and how to use this simulator

The “funny thing” is that the leg abduction exercise is great for training the legs as an additional exercise, a grinding exercise if you will. This is usually what experienced bodybuilders use isolating exercises for. What I'm saying is that if you want to gain weight or make your legs slim, you, friends, will first have to use basic exercises, and at the end of the entire workout - leg curls in the machine.

Imagine, you have well-loaded your leg muscles, and then, as they say, “hammered” them with this exercise. Great, isn't it? But you won’t be able to do without basic information alone: the muscles, of course, will become stronger, but the “fat” will not go away, and the mass will not trample. And, perhaps, your joints will become stronger, their mobility, blood supply and nutrition will increase if you often use this exercise.

But, in fairness, I will say that the internal exercise machine is unique in its kind: it is almost impossible to replace it (leg abduction) with any other exercises. At least, I meet such people very rarely: I have experience - God forbid... Except for bringing your leg in a block exercise machine, when you hook a cable onto your leg. And then there is a slightly different nature of the load. But do you often come across such a simulator?

The method of working on the simulator is as simple as “five cents”: sit down, set yourself the required resistance weight and bring your legs together. Fortunately, the seat provides all the comfortable conditions for performing exercises. The main thing is to keep your back straight, and when spreading your legs, do not put the weight of the block being lifted. That is, do not relax your legs when spreading - this reduces the quality of the training.

What muscles work

The target muscle group is the adductors, that is, the adductor muscles of the thighs: longus, major, iliopsoas, pectineus, gracilis, sartorius and others. You will not be able to see these muscles, even if they are wildly hypertrophied: they lie a little deeper, some right under the quadriceps.

But, again, this simulator (and its domesticated form, which will be discussed below) allows people who have had or have injuries to the hip joints or serious damage to the adductor muscles to work. The exercise is not difficult, but as a development of the functionality of the lower extremities, it is quite a working apparatus.

Exercises for the abs

To work your abdominal muscles, use the following exercises:

You need to lie down, place your feet on the stake, knees bend. The first handle of the butterfly is located between the legs, the second is fixed with the hands. The projectile head looks up. Raise your legs, squeezing the apparatus and simultaneously straining your abs.

The simulator is applied to the wall. Step back and stand on your knees at right angles. The distance from the body to the wall should be approximately a meter. Tilt your torso, bend at the waist and stretch your arms towards the floor so that your elbows are at a right angle. Stay in this position for a couple of seconds.
Attach the projectile to the wall. Turn your back to him and take him from above. Squat down on your knees and pull it so that your elbows move towards your knees. Having dropped as far as possible, tighten your abs and hold.
The projectile is mounted on the wall at chest level. You need to stand sideways to it and grab the handle. Now turn your back and move a little. Return to the original position.
Attach the product 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 axe, turning your torso as you do so. For the second side, do the same.

Full body exercises with the Tai Master simulator

With the help of the simulator, you can do exercises with load on all major muscles. This allows you to conduct high-quality training, maintain tone and improve muscle definition even at home.

Exercise for hips and buttocks

This exercise is for the legs. Works the inner thighs (and partly the buttocks).

Technique:

Sit on a chair, fix your hand on the edge of the seat. Place the expander between your thighs.
Bring your legs as close to each other as possible, pausing at the peak point for 1 second.
Slowly spread your legs and return to the starting position.

The reduction must be performed at a faster pace than the extension of the legs.

Hamstring exercise

Pumps up the hamstrings, simulating a lying leg curl. Also engages the calf muscles

Technique:

Sit on the floor and bend your knees at a right angle. Place the mechanism under the knee so that the wings are pressed against the calves and biceps of the thigh.
Try to bend your knees as much as possible, bringing your shin to your thigh.
Pause, then slowly return to the starting position.

Maintain tension until the end of the approach without straightening your leg completely.

Leg exercise

This is a leg machine movement. Works the inner thighs, buttocks and biceps muscles.

Technique:

Lie on your side, resting on your elbow. Bend one leg (lower) slightly at the knee and place the expander on it. Turn the other leg so that the biceps of the thigh is directed towards the floor, place it on the wing of the machine.
Bring your upper leg toward your lower leg, squeezing the machine.
Pause and return to the starting position.

Be sure to perform the same number of movements in a set on both sides to eliminate muscle imbalance.

Lower abs exercise

The most powerful movement on the lower press.

Technique:

Lie on the floor, bend your knees. Fix one wing of the simulator firmly between your thighs. Hold the other with both hands. The mechanism should point upward.
Begin to lift your legs towards you with maximum effort.
Without pausing, return to the starting position at a slow pace and repeat the movement.

For beginners, this machine exercise can be difficult, so it is recommended to start with regular lying leg raises to strengthen the muscles.

It is important to pull the weight down not with your arms, but with your abdominal muscles.

Shoulder exercise

Despite the small amplitude, the movement perfectly strengthens the shoulder muscles. Moreover, it increases strength, endurance and muscle tone without increasing its volume.

Technique:

Grasp the edges of the handle with your hands. Stand straight, feet shoulder-width apart. Raise your hands up.
Begin to force your arms inward at a moderate pace.
Pause for 0.5 seconds and return to the starting position.

Back exercise

Aimed at pumping the latissimus muscle. The movement imitates a dumbbell row.

Butterfly expander: exercises for arms, shoulders and back

These exercises are suitable for working your arms, shoulders and back:

The exercise can be done in either a sitting or lying position. The butterfly is taken with both hands and rises up, the arms are compressed. The shoulders should be tense. To increase the intensity of the load, you can move your arm as far as possible.
Place the expander under your arm so that its head points toward your body. You need to bend the handle with your elbow. This exercise makes it possible to work the largest muscle of the back.
Another exercise for the arms and back. The expander should be taken in bent arms on the line of the chest. As you exhale, press down on the handles, then return back. A similar action is performed with straightened arms.
Take a standing position. Take the expander and press it with your left limb to your lower back. The second hand should press the second handle and grasp the waist. Inhaling, return to the original position. Repeat 10-15 times for each hand.
You need to stand up and stretch your arms forward. Using an overhand grip, try to bring the backs of your hands together. First do up to 5 repetitions, and then increase the number to 20.

Exercises for arms and chest on a butterfly expander

The simulator uses the pectoralis major muscle, clavicular region, anterior delta and short head of the biceps. This way you not only pump up your arms, but also tighten your chest.

The butterfly curl is a key movement for creating strong arms and a beautiful female bust line. To perform the exercises correctly, you need to adjust the simulator specifically for yourself. Set a comfortable degree of stretch for the pectoral muscles and a starting position for the arms. To do this, move the stick responsible for selecting the weight to the desired height on the adjustment scale.

Always sit on the machine upright, keep your back straight, and make sure your shoulders are parallel to the floor. Place your feet on the floor and look forward.

Chest exercises

These exercises not only strengthen your chest, but also work your back, shoulders and arms at the same time. Here are some examples:

The exercise machine is taken so that its head is located on the chin line, and the handles are directed downwards. The head is clasped with your hands, your forearms are placed on the handle.
The same exercise can be performed by squeezing the product.
Stand up, place one limb forward, turn the other about 45 degrees. The projectile is located at the back and is grasped by the handles. As you exhale, extend your arms forward without raising your shoulders. Do this at least ten times.
You need to stand up straight with your limbs at shoulder level. The expander is folded in half, picked up, then they rise up. Do deep bends in different directions.
Secure the product to the bottom of the wall, stand with your back to it and grab the handles. Bend your limbs at the elbow joints and lift the projectile to your chest. You can place your foot slightly forward - this will provide stability. It can work with one hand or both at once.
The butterfly is attached at chest level. You need to stand with your back against the wall and grab the exercise machine by the handles. The arms are moved to the sides, then you need to slowly move away from the wall, leaving one limb forward.