Expander butterfly: exercises for thighs and buttocks

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2018-03-24 17:45:22

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In the modern market there are lots of exercise equipment for home use that allow you to effectively work all muscle groups. Expander butterfly – one such device by which you can train different parts of the body, despite its simplicity and primitive design. As it shows, the result of regular exercise noticeable for a short period of time. Consider the features of this simulator and customer feedback on this device.

Expander "Butterfly"

Description

The Expander is a butterfly is a kind of traditional analogue used for training the arms. It is commonly used by people involved in sedentary work who need to maintain their body in good shape. Sports equipment allows you to work out the following muscle groups:

  • Chest.
  • Hip.
  • Press.
  • The Back.
  • Triceps and biceps.

With this trainer you can start training at once, it does not require a long study and special mounting. It should be noted that this device is extremely limited mode of adjusting the load, so to increase the tension on the muscle can be up to a certain limit, however, to maintain them in good shape allowable without problems on a daily basis.

Exercises with expander butterfly for women

This simulator requires compliance with special manipulations to achieve the desired effect.

Recommendations:

  • Protein diet and proper nutrition without the consumption of junk food.
  • The Exception of fast food and unhealthy fats.
  • Adherence to regular exercise.
  • Developing individual muscle groups by category.

Sports basic shell gives you the ability to evenly distribute the load. The main thing - to follow the target, not to overdo it with loads and concentrate on the study of special problem areas.

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Exercise with chest expander "Butterfly"

Exercise expander butterfly

Begin with an overview of the classes of the three popular exercises for pectoral muscles

  1. Does the Simulator handles down to the middle part was at the chin. Making a compressing movement, like push-UPS.
  2. Put One foot forward, slightly bending at the knee. Exerciser hold back, exhale on the pushing handle of a shell. When performing exercises it is advisable not to raise the shoulders.
  3. Front – back to the wall. Holding the exerciser by the handles, throw them to the side with a simultaneous lunge forward. Resistant legs after each set change.

“Butterfly” hips

For developing the muscle groups with the simulator there are also several options. One of them must sit on the floor given the lack of support behind. Expander placed between the knees, and then bring them to a complete matching arms. The initial stage – 20 repetitions with a gradual increase up to 50 times. You can also perform the exercise sitting on a chair.

Exercises for thighs expander "Butterfly"

Doing the Same exercise in a lying position on her side, several times changing the position of the simulator.

In the next exercise for the hips, with a large butterfly fall on the easy side, with a simulator so that a knee was placed between the handles. Raise the leg with a gradual return to the original position. The number of occurrences of – 15–20 times on each limb.

It is Worth noting that these exercises develop good inner thigh part. Alternatively, you can put one handle of the projectile between the knees and the other arm using his hands to unclench them. This workout also working your abdominal muscles.

Triceps and press

To work out the triceps expander butterfly effective will be the exercise when one of the handles of the exerciser rests on the thigh, and the second element is fixed with the forearm. It is necessary to provide tight fixation of the projectile. Hands lowered as much as possible (until it stops), and then raise them back. The number of iterations – 15–20 times.

The Press also can be easily maintained in the required shape. Lying fix a one handle between his knees, the second part take up and shake the abdominal muscles, clenching and unclenching his sports equipment. When you exercise, you cannot contract the abdomen.

Another exercise – trainer securely fixed to the wall, leans on arms and squeezed so that his elbows pressed to his knees.

Expander "Butterfly" for the buttocks

For the back and buttocks

Trainer-expander “butterfly” effective for the study of spins, this is especially true for users who lead a predominantly sedentary lifestyle (e.g., computer work). Elementary lesson:

  • Position – feet shoulder width apart.
  • The Handles should be pointing up.
  • Runs the clenching and unclamping of the projectile.

Effect – optimization of the configuration and operation of the muscles of the backs and related sites.

For buttocks expander-butterfly fits perfectly. This part is often problematic for women, you can adjust after performing comprehensive studies. There are severalvariations that are suitable for women of different ages and builds. If you do classes at least three times a week according to the established program, the result will certainly surprise you. Don't forget to warm up and periodic rest to develop muscles.

Expander for thighs "Butterfly"

Other activities

Some women complain about the flaws in the arms and shoulders, despite the slim and beautiful body. The expander will help to cope with this task in just a few weeks. Here are some examples of exercises in order to develop and strengthen problem areas:

  1. Place the fixture so that one arm rested on the chest part of the body, and the second handle is necessary to hold in the hand, bent at the elbow (close to the body).
  2. The Handle should be connected by bending the upper extremities.
  3. Active movement should occur only at the elbow.

Another small set of exercises aimed at developing core muscles of hands:

  1. Original position-the same position stated above.
  2. One handle of the exerciser is on the knee of the leg, the second is taken in hand. The head of the projectile rests in the front of the thigh.
  3. Next, run pull-UPS knees to your chest, with compression but not displacement of the device.
Class for the hips, with a large "Butterfly"

Advantages

The Expander is a butterfly allows you to perform many exercises for developing specific muscle groups and maintain the entire body in good shape. The main thing-correctly to distribute the load and not to be lazy, going from light workouts to heavy loads. You also need to consider the recommendation of a physician, especially if there are chronic diseases and associated symptoms. Trainer-expander “butterfly” for the buttocks when used correctly will allow you to configure your figure, maintain muscle tone and just create a good mood every day.

Contraindications

To maximum benefit in the application of this simulator, it is necessary to consider a number of factors. It should not be overburdening the body. You need to read pulse, and blood pressure. It is not recommended to engage in with the use of an expander to those people who have hypertension, lesions of nervous and cardiovascular systems. In addition, the excluded classes for patients with diabetes, oncological diseases, skin diseases and injuries. Caution should be taken to the classroom to pregnant women.

Expander for thighs, and chest "Butterfly"

User Feedback

Reviews of expander butterfly suggests that this simulator along with low cost gives effective results. Particularly sophisticated consumers are offered variations with different color design, and sound.

Among the advantages of this trainer, owners note the following points:

  • Easy operation and storage.
  • Compact size.
  • The Possibility of holding classes in any room and on the street.
  • High efficiency with a minimum expenditure of time and effort.

There are the expander and disadvantages. They are more related to those athletes who require maximum load with a subsequent increase. With this simulator, such indicators are very limited.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/4427-espander-matylek-praktykavann-dlya-scegna-yagadz-c.html

DE: https://tostpost.com/de/sport-und-fitness/4425-expander-schmetterling-bungen-f-r-oberschenkel-und-ges.html

ES: https://tostpost.com/es/deporte-y-fitness/4430-espander-mariposa-ejercicios-para-las-caderas-y-las-nalgas.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/4428-espander-k-belek-zhatty-ular-zhambas-zh-ne-b-kse.html

PL: https://tostpost.com/pl/sport-i-fitness/4430-espander-motyl-wiczenia-na-uda-i-po-ladki.html

PT: https://tostpost.com/pt/esportes-e-fitness/4427-expans-o-borboleta-exerc-cios-para-coxas-e-gl-teos.html

TR: https://tostpost.com/tr/spor-ve-fitness/4433-espander-kelebek-egzersiz-uyluk-ve-kal-a.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/4430-espander-metelik-vpravi-dlya-stegon-s-dnic.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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