Expander for decompression exercises. Butterfly expander - effective exercises for women

In almost every gym you can find a wonderful and irreplaceable exercise machine with a beautiful name. The “butterfly” expander belongs to the group of strength training equipment; it is named so because during its use the movements resemble the wings of a butterfly. The “butterfly” is indispensable for women who want to work out the muscles of the chest area and achieve a beautiful bust line. You can also train your buttocks, legs, thighs, arms and even your abs. “Butterfly” will help strengthen both individual areas of the body with the help of isolated exercises, and the relief of the body as a whole.

Exercises on the “butterfly” expander for the hips, legs, buttocks

The butterfly expander is effective for training the lower body; its work is based on the principles of elastic deformation.

Exercises for the hips and inner legs

The most effective exercise for the inner thighs is bringing and spreading bent legs. There are not many exercises for this zone, but this is one of the most effective.

Exercise

• Sit on the machine like a chair, bend your knees.
• The feet should be pressed firmly to the floor surface.
• Bring your legs together and spread them, trying to stay at the maximum point for 3-5 seconds.
• Do not make sudden movements: this can damage the ligaments.
• Smoothly bring and spread your legs, keep your back straight.
• Repeat the exercise 30 times in 3 sets. At first, use small weights, gradually increasing the load.

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Exercises for the buttocks and inner legs

Using the “butterfly” you can effectively work out the gluteal relief; an exercise in a lying position is ideal for this.

Exercise

• Lie on your back, hold the expander between your thighs.
• Slowly lift your pelvis up, squeezing the “butterfly”.
• Stay at the top point for 3-5 seconds and slowly return down.
• Repeat the exercise 50 times in 5 approaches.

Exercise

• Lie on your side, bend your knees.
• Hold the expander between your legs and slowly open your knees.
• Hold at the maximum point and keep your muscles tense.
• Repeat 50 times in 5 sets.

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 tensing 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.
• Squat down on your knees and pull so that your elbows drop towards 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 reps of 4 sets, alternating sides.

Exercises for arms and chest on a butterfly expander

The simulator uses the pectoralis major muscle, the clavicular region, the anterior delta and the 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.

Recommendations for bringing your arms together on the butterfly machine

1. Try not to straighten your arms completely, keep them slightly bent at the elbows.
2. Stay at the point of contact, tense your pectoral muscles.
3. Do not throw the weight, but slowly open your arms, maintaining tension.
4. Bring your hands together faster than you open them.
5. Keep your shoulders parallel to the floor.
6. If you have severe chest asymmetry, you can do a pinch with only one arm to pump up the muscles.
7. The number of repetitions on each side should be the same if you do not have obvious asymmetry.
8. Start with light weights, gradually increasing the load with each week of training.

Exercise

• Sit on the simulator, and as you exhale, begin to bring your arms together.
• At the end point, bring your arms together so that your pectoral muscles contract, hold in this position for a couple of seconds.
• It is very important to maintain peak muscle contraction.
• Perform abduction and extension of your arms 20 times in 4 approaches.

This machine is one of the cheapest and easiest to workout that you can buy for home workouts and exercises. The butterfly expander works for compression and allows you to work out almost all muscle groups that work for contraction, including the pectoral muscles, hamstrings, shoulders, arms, abs and even triceps and upper back.

Below I will show you exercises with a butterfly expander, which you can perform at home or in the gym. Ideally, this type of training should last at least 20-30 minutes a day to achieve good results. The number of repetitions should be done from failure, that is, at least 15-20. Moreover, you can break the training into several parts and conduct it throughout the day. And don’t forget to warm up your whole body before exercise.

Inner thigh muscles

This exercise is the most common. Sit on a chair so that your hips can move freely and place your feet together, holding the resistance band between your knees so that its head is down. Then place your palms on its handles and begin to squeeze the expander using the strength of your thighs. In total, you need to do up to 50 times, possibly in several approaches.

This same exercise can also be performed lying on your side.

Breast

Squeeze the resistance band between your forearms as shown in the photo. Hands should be pointing down. Now squeeze them together, pressing your elbows as close together as possible. Then release slowly and repeat.

Upper body

This exercise is a good choice if you want to develop your shoulders and upper chest. Just take the butterfly in your hands and lift it up, almost vertically. Then, using the strength of the muscles of the upper shoulder girdle, begin to squeeze the expander. This can be done quickly or slowly, and for greater challenge, keep your arms as far away from your body as possible.

Triceps

Place one handle of the resistance band on your thigh, and place your forearm on top of the second. In this case, the elbow should be pressed as close to the body as possible. Now press the top handle to squeeze the resistance band. Then smoothly return to the starting position.

Press

Lie on the floor, knees bent, feet flat on the floor. Place the butterfly between your knees so that the handle is approximately midway between your thighs and the other handle is in front of your face, as in the photo. Then lift your legs off the floor, squeezing the resistance band and feeling the tension in your abdominals. Slowly return to the starting position.

These exercises with a butterfly expander will allow you to work all the necessary muscles to look slim and toned. Good luck!

The crazy pace of work does not allow many women to visit fitness and gyms. However, there is a home exercise machine to keep your muscles toned. The butterfly expander is a compact and effective exercise machine for home muscle training through the principle of elastic force compression (deformation). The butterfly expander and regular exercises with it allow you to work out the muscles of the hamstrings, triceps, shoulders, arms, abs, etc.

The butterfly expander consists of:

• Springy "head"
• 2 semicircular levers (wings), turned in opposite directions.

The parts are made of neoprene, because... it does not slip and does not injure the skin during training.

Functions of the butterfly expander

The butterfly exerciser at home can be used for women. It also helps:

• relieve fatigue and tension in the neck muscles, shoulder muscles, back,
• tighten the abdominal muscles, give it greater definition,
• lose excess volume in the abdominal area,
• tighten the buttocks, give them a seductive look, form the so-called “Brazilian butt”,
• carry out prevention of osteochondrosis and arthrosis.

Rules for training with a butterfly expander

When practicing on your own using a butterfly expander, you must consider and follow a number of rules:

1. To achieve a noticeable effect, classes must be regular.
2. Duration of training is at least 30 minutes per day. The workout can be divided into several approaches, for example, perform the exercises for 10 minutes, then during the day 2 more approaches of 10 minutes each.
3. Increase the load gradually as the muscles become accustomed. The number of repetitions is calculated individually for each woman; sometimes you can do 2-3 exercises through force.
4. Before starting a workout on a butterfly expander, you need to do a 5-minute warm-up so that the muscles have time to warm up. If you do not warm up, your muscles will stretch, and after training you will experience sprains, muscle pain, and possibly even cramps.
5. Along with exercise, you should adhere to proper nutrition, increase the amount of protein foods, vegetables and fresh unsweetened fruits in your diet.
6. Exercises on the butterfly expander must be performed 1 hour before and 2 hours after meals.
7. After completing your workout with an expander, you can do stretching exercises for the muscles being trained and perform several yoga exercises. They will help restore the elasticity of ligaments and muscles, avoid their soreness and tension (soreness).

Exercises with a butterfly expander

For thighs and buttocks

With a butterfly expander, performing a complex of buttocks, you can achieve a noticeable improvement in their appearance, strengthening, as well as noticeable weight loss in these areas. To work out the inner thighs, women are recommended the following exercises:

1. Sitting on a chair, bend your legs at an angle of 90 ° and rest your feet on the floor. Place the butterfly expander between your knees so that the machine opens upward. Slowly squeeze and unclench your legs, trying to completely bring your knees together. The back should be straight, the stomach should be pulled in. As you inhale, the expander unclenches, and as you exhale, it contracts. Perform 35 – 50 times, 2-3 approaches.
2. Sitting on the floor, to ensure stability and rigidity, fix your feet (leaning on a sofa, coffee table, chest of drawers or cabinet), and spread your knees to the sides. Place the butterfly expander between the thighs in such a position that the opening occurs upward. Squeeze the expander with your thigh muscles with slow movements, slightly straining them. As you inhale, unclench the expander, and as you exhale, squeeze it again. The back should be straight, not slouched, with the chin pressed to the neck. Perform 35-40 times in 3-4 approaches.
3. Spread a sports mat (karemat) on the floor and lie on your side, resting your head on your hand. Place the butterfly expander between your knees and slowly move your knees in and out, trying to straighten the expander as far as possible and close your knees. Repeat 40 repetitions for 3-4 sets.
4. Lie on your back on an exercise mat. Bend your knees at an angle of 60° and place your feet on the floor. Hold the butterfly with your thighs. As you inhale, slowly unclench the expander, and as you inhale, squeeze it, trying to completely bring your knees together. In this case, the arms are extended along the body, the stomach is pulled in, the head and neck are relaxed, the head lies on the mat, breathing is rhythmic. Enough 40-50 times in 3-4 approaches.
5. Standing on your knees, place your hands on the floor and place the exercise machine on the outside of your thighs. As you exhale, slowly swing your legs to the side, unclenching the machine, and while inhaling, return to the starting position. To be effective, 35-40 repetitions in 3-4 sets are enough.

By performing a set of exercises for the hips with a butterfly expander 3-4 times a week, you can achieve a noticeable effect after just 2 weeks of training, reduce the volume of the hips and lose weight in this area.

For the press

A butterfly expander and a set of exercises with it, specially designed for this area, will help to tighten and strengthen the abdominal muscles, make them sculpted and lose weight at the waist.

1. Lie on your back on a sports mat. Bend your knees at an angle of 90°, rest your feet on the floor. Place the butterfly simulator between your thighs so that one “wing” of the simulator is located in the middle between the thighs, and its second “wing” is directed upward and is in front of your eyes. Slowly lifting your shoulders off the floor by 10 centimeters, try to twist your upper abs, pressing them towards your knees. As you exhale, raise your shoulders, and as you inhale, slowly return to the starting position. The lower back should be pressed to the floor, and the stomach should be pulled in and tense. Perform 20 slow crunches in 3-4 sets.
2. Place the exercise machine on the floor so that it opens outward, away from the woman. Squatting on the floor at an angle of 45°, place your hands on the floor behind your back. Place your feet on top of the butterfly expander. As you inhale, open the expander, and as you exhale, try to close it completely. Perform 40 times in 3-4 approaches.

To lose weight in the waist (buttocks) and pump up your abs using a butterfly expander, you need to perform a set of exercises 4-5 times a week. Noticeable results can be seen after 7-8 sessions.

For the chest

Exercises for the chest additionally affect the back, arms, shoulders, and forearm.

1. Wrap your hands around the butterfly machine and raise your arms to shoulder level. Slowly unclench and compress it as much as possible, using only the strength of your arms and chest muscles. Perform 20-30 times in 3-4 approaches.
2. Stand straight, extend one leg back and turn it at an angle of 45°. Grasp the butterfly with your hands behind your back, holding it by the handles. As you inhale, slowly “open” it, and as you exhale, close it. Do not raise your shoulders, your neck should be relaxed. Only the muscles of the arms and chest are involved and work. Do 3-4 sets of 45 repetitions.
3. Stand up straight, pick up the butterfly expander by the handles and pull it up above your head so that it opens up outward. Unclench it with your hands as you inhale and squeeze it as you exhale 10 times in 3-4 approaches.

These exercises train your arms, tighten the muscles in the forearms and help you lose weight in this area.

With a butterfly expander, you can perform the following set of exercises: lunges (forward, to the sides - placing the equipment between the thighs), arm press, squats. It is worth remembering that this complex is not a type of strength exercise, but additional gymnastics for losing weight, developing endurance, flexibility and balance.

It perfectly develops the cardiovascular and respiratory systems, helps strengthen the immune system.

A butterfly expander and regular exercises with it are an indispensable assistant for home workouts. By exercising correctly and efficiently for 45-60 minutes a day, you can work on and significantly improve the condition of areas that are usually problematic for women, such as breasts, hips, buttocks, and abs.

The article was checked and approved by Yulia Igorevna Mosalova, a specialist in adaptive physical culture - see.

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.

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 such a device they become much more efficient.

• 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.

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.

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.

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.

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.

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.

Our lives are changing rapidly, now people spend more and more time at work. And in this regard, finding a couple of hours to go to the gym or fitness room is somewhat problematic, but this is a reason to cancel training and “give up” on your body.

Moreover, today on the sporting goods market you can find a huge number of devices that help keep your muscles in good shape while working out at home. One of these compact and effective exercise machines is the butterfly expander, which allows you to train absolutely all muscle groups.

When training with a butterfly, you must follow the following rules:

1. Exercises with an expander should be regular and then they will bring certain results.
2. The workout should take at least 30 minutes a day, and the load can be distributed over several approaches per day.
3. The number of repetitions must be calculated individually for each. However, the last 2-3 of them must be done through force.
4. Along with training, you need to eat right, because healthy food is an essential condition for a beautiful figure.

Exercises with a butterfly expander for women

1. Exercises for hips and buttocks

Lay your body on your left side, support your head with your left hand, and place your right hand next to you near your chest. Place the expander between the legs so that its wings rest against the inner surfaces of the thighs, and it opens towards the feet. Squeeze your legs, trying to bring your knees together. Then slowly return back. Repeat 40 times for each side.

Sit on a chair, place your feet on the floor, bend your knees at an angle of 90°, straighten your spine. Place the exercise machine between your legs so that it opens up, and hold the edges of the expander between your knees with your hands. Smoothly bring your knees together, trying to fold the “butterfly” into a fold and slowly return to the starting position.

Sit on the floor, fix your feet under the sofa to ensure rigidity, spread your legs apart and slightly bend your knees. Keep your back straight, without slouching or arching your spine. Squeeze the expander between your thighs so that it opens toward your feet. Slowly squeeze the “wings” with your knees without using your hands. Unclench back at the same pace.

2. For the abs

Lie on the floor, press your feet to the floor and bend your knees. Place the expander between the knees so that one of its “wings” is located approximately midway between the thighs, and the other in front of the face. Raise your legs, squeezing the machine, then slowly return to the original position.

3. For arms and chest muscles

Take the expander so that the base is at chin level and the “wings” point to the floor. Wrap your hands around the base and place your forearms on the “wings” of the butterfly. Slowly squeeze the expander and release it just as smoothly. For the first lessons, 20 repetitions are enough.

Video: how to exercise with a butterfly expander

The butterfly operating principle is based on compression. This is a fairly simple and compact exercise machine, but at the same time it helps to effectively work out all the main muscle groups. You will learn how muscles work during exercise with an expander and how to use the machine for training by watching the following video.

Photos before and after regular training with a simulator

Every woman wants to look perfect, and an ordinary desire sometimes turns into a whole struggle with herself and her preferences. After all, many of us love everything sweet and tasty. And I have neither the time nor the energy to exercise in the gym. The only way out is to study at home. Thanks to regular training with a butterfly expander, any girl can not only tighten her body, but also make her curves seductive, and this is confirmed by photographs of satisfied women who shared their pictures taken “before” and “after” training with an expander.

Reviews

Kolosova Natalya: The expander was collecting dust in the closet for a long time until recently. It seemed like a useless thing, but after working out for one day, the next morning I felt that my inner thighs were very sore. After some time of regular training, the problem area noticeably improved, the result exceeded all expectations. After some time, I also acquired a chest expander, and my training became more effective.

Senchenko Anna: The expander turned out to be a very effective exercise machine. The inches from my hips went away quickly, while my leg muscles strengthened.

Savskaya Marina: Such a simple and affordable exercise machine, but it uses all muscle groups: thighs, chest, butt. The effect is noticeable within a few days. Looks quite durable, so it will last a very long time.