Butterfly expander is an alternative to expensive gym visits. With a minimum of money, time and effort, you can get sufficient loads on all muscle groups - they will give the body a toned and beautiful look.

The butterfly expander is popular among girls - there is often no time for active sports and visits to fitness centers. The simulator will help you stay in shape, and your figure will look stunning in any outfit.

What is an expander

You are probably familiar with an expander for training arm muscles - it is often used by people whose work is related to a computer. Butterfly expander covers and trains a much larger complex of muscles:

1. chest,
2. back,
3. inner thigh muscles
4. press,
5. triceps

Butterfly is easy to figure out and start training on the same day.

The body will gradually begin to require heavy loads, but the minus of the butterfly expander is that it does not have an adjustment that allows you to increase the tension.

How does an expander work?

Like any other simulator, the butterfly expander requires simple rules to be followed to achieve the effect:

• Proper nutrition, non-rigid diet - do not deny yourself protein, but limit the intake of junk food;
• Regular classes- do not feel sorry for yourself, devote more time to training, and soon you will feel the result;
• For individual muscle groups special exercises are needed - only if you perform them, the expander will begin to bear fruit.

Butterfly expander evenly distributes the load for the entire body. With it, you will keep your muscles in good shape, without expensive exercise equipment and visiting the gym.

Exercises

Decide which muscle group you will start with. Try to evenly distribute the load and take a certain day to train a specific part of the body.

The main thing is not to overdo it and not abandon your studies. You will succeed, and you will surprise others with a toned, embossed body.

chest exercises

Chest exercises with an expander also have an effect on the back and shoulders, so these exercises will be very effective.

Most common exercise:

Hold the expander with the handles down, and its middle at the chin. Then make squeezing movements, as if you were doing push-ups.

Second exercise:

Bend the forward leg at the knee, take the other back. Hold the expander behind your back, then, exhaling, unbend the handles of the simulator. At the same time, try not to raise your shoulders.

Third exercise:

Stand with your back against the wall, holding the expander by the handles. Then spread them apart and lunge forward (put out one leg, bend at the knee). Change legs and repeat.

Hip Exercises

First exercise:

Sit on the floor, while making sure that there is no wall behind your back and you do not have the opportunity to lean on. Place the expander between your knees and bring them together until the handles are fully compressed. Start the exercise with 20 repetitions and gradually increase to 50 repetitions. Try doing it while sitting in a chair.

A similar exercise is performed lying on your side, but you need to slightly change the position of the expander.

So, lie down on the side that is comfortable for you, and position the simulator so that your knee is between its handles. Carefully understand the leg and return to the starting position. Do approaches 15 to 20 times.

It is important that exercises with an expander develop the inner muscles of the thighs very much. You can also place one of his handles between your knees, and take the other in your hands and unclench them - such a workout will be effective for both the hips and the press.

Triceps exercises

One of the most effective exercises for training triceps: rest one of the handles of the expander on the thigh, and rest on the second with your forearm.

Make sure that the simulator is tightly fixed. Lower your hand to the stop, then raise it. The exercise is performed 15-20 times.

Exercises for the abs

For many, the task of “great abs at home without unnecessary nerves” seems almost impossible.

One of the exercises described above - it also helps to develop the muscles of the hips. Take a supine position, fix one handle between your knees. Take the second one in your hands and swing the press, squeezing and unclenching the expander. It is impossible to relax the abdominal muscles during the exercise.

There is a second option - the exercise is more complex, but effective. For him, securely fasten the expander against the wall, lean on the handles and push up so that the elbows are pressed to the knees.

Back exercises

Exercises for the back are very useful, as it suffers the most due to sedentary work and a sedentary lifestyle.

The simplest exercise: feet shoulder-width apart, expander handles pointing up. Squeeze and unclench them. In general, exercises for any muscle groups have a beneficial effect on all back muscles.

Why is a butterfly expander necessary?

There are many options for exercises with a butterfly expander. The main thing is to correctly distribute the loads and move from simple to complex, and not instantly load up with heavy options. Remember also that everyone has limitations related to health, so do not forget to properly calculate your strength.

Regular, but moderate exercise, proper nutrition and due attention to sports - and your figure will approach the ideal, and your health will be as wonderful as your mood! The expander is sold in various colors and will be not only a good purchase for yourself, but also a wonderful gift for a loved one.

Videos exercises

A lot of controversial questions arise for a novice athlete when he encounters exercises called "Butterfly". The simulator is quite interesting in itself and is universal for several muscle groups. Difficulty may also arise in a young athlete in the presence of the Butterfly exercise in the complex for the development of leg muscles, namely the inner and outer thighs. It's just that not all coaches inform athletes that in addition to two simulators with the same name, there is also a similar expander in the gym. In this article, the reader will get acquainted with all the devices, their functional purpose, and also find out what exercises can be performed on the Butterfly simulator. Feedback from professional athletes will help novice athletes decide on effective exercises.

Mechanical attachment for the upper body

The name "Butterfly" was given to the simulator by the athletes themselves during the formation of bodybuilding as a culture in the 20th century. Initially, the device was positioned for the development of the pectoral muscles and completely replaced the layout of the hands with dumbbells. Later, manufacturers added several blocks to the design, and it became possible to develop the rear bundles of the deltoid muscle while sitting backwards on the simulator.

It is not worth putting a lot of hope on such a device, because it is intended only for isolated exercises, when the priority is the execution technique, and not the race for weights. The Butterfly simulator for the pectoral muscles and rear deltas is considered auxiliary and is prescribed in the complex as an alternative to other isolated exercises, such as spreading the arms on a bench with dumbbells for the chest or tilting the arms when it comes to shoulders.

Technique and feedback on exercises for the upper body

Judging by the numerous reviews of professional athletes in the media, there are many nuances when doing exercises for the chest muscles, from which we can conclude that the Butterfly is not so easy at first glance. The simulator obliges you to thoroughly know the technique of performing exercises, otherwise injuries cannot be avoided.

1. The exercise is insulating and should be performed after a good warm-up - many prescribe "Butterfly" at the end of a workout.
2. Less weight and more repetitions, otherwise you will not be able to complete the exercise correctly.
3. The landing must be such that the athlete's arms are always parallel to the floor. Raising and lowering the elbows is not allowed during the exercise.
4. No sudden movements, all movements are fast, but without jerks.

Reduction and breeding of legs on the simulator "Butterfly"

Many firmly believe that the Butterfly simulator for the buttocks in a sitting position is simply indispensable for eliminating excess fat in the thigh area. Why not? After all, the load during the exercise is carried out in places of dense accumulation of fat. In fact, this is equivalent to exercises for the abdominal muscles. After all, fat on the abdomen and sides from exercise will not decrease. But, apparently, in our country, many trainers in gyms do not know this or do not want to know. This is evidenced by long queues in gyms for the simulator, a lot of positive reviews in women's magazines, where you can see a complete description of the exercises, the Butterfly simulator itself, reviews, photos and recommendations on the training system.

In fact, the exercise is designed to develop the muscles of the inner and outer thighs. It turned out that all exercises with a barbell for the muscles of the legs develop either the biceps femoris or the heads of the quadriceps, and no setting of the legs in the basic exercises makes it possible to effectively work out the problem parts.

Not so long ago, an interesting expander appeared on the market, to which the athletes gave the name - the Butterfly simulator. Reviews of this device quickly spread in the media, and the expander has become a very popular equipment for any athlete. And if at first it seems that the simulator is limited in its capabilities due to its simplicity, then upon closer acquaintance it turns out that such a simple device can compete with some simulators in the gym.

The expander is a spring with several turns, the edges of which are brought out half a meter and twisted in the form of handles for convenience. Metal for the safety of the user is covered with a rubberized material. Trying to bring the edges of the spring closer to each other, the coils of the core are twisted, creating a serious resistance equal to the applied force. The stationary device "Butterfly" works on the same principle - the simulator creates a reverse force with the help of stacked weights.

Expander for weight loss

Initially, the Butterfly leg trainer was positioned as a device for eliminating the fat layer on the inner and outer sides of the thighs. The media advertisement recommended sitting down and placing the expander on your knees with the core of the spring down. By bringing the knees together, it was assumed that the inner thighs were strained, followed by the decomposition of adipose tissue. The exercise was accompanied not only by photos, but also by video material. But even the recommendations of foreign athletes on daily exercises before bedtime did not help the Russian-speaking population achieve their goals. After all, everyone needs a quick result, but there is none.

Rational use

However, fitness trainers, teachers of aerobics, dancing and other active sports, who really liked the Butterfly simulator, noticed the device. It is not difficult for a professional in his direction to come up with exercises using an expander. It all comes down to two movements - stretching or squeezing, which are performed by the arms, legs or body. Judging by the reviews, in any exercise, the control of the expander is important so that it does not slip in any case. After all, a compressed spring has a large enough force to injure a person or break an object in a room.

Examples of exercises from a fitness trainer

1. Holding the handles of the expander, you need to raise it above your head, the core is directed upwards, your arms are straightened. By making compressive movements, you can feel the load in the shoulder joint.
2. Performed in turn for each side of the case. Having rested the core of the simulator on the elbow, one handle must be placed on the thigh, and the second should be clasped with the fingers of the hand. Lowering the arm down forces the triceps of the arm to work.
3. Lie with your back on the floor, bend your knees 45 degrees and place one expander handle between them. Press the second handle to the chest, the core of the spring looks up. Raising the body up will force the abdominal muscles to work.

And there are a lot of such exercises where the Butterfly simulator is used. Photos, descriptions and recommendations are presented in the article.

Professional simulator against an expander

No matter how versatile the Butterfly simulator is, reviews of which are only positive, it is worth thinking about the service life. This is not about the quality of the expander, which is unlikely to be broken by anyone, but about the effective resistance, which will decrease due to the growth of muscle fibers. There will come a time when the simulator will be ineffective and the athlete will have to resort to professional simulators.

The buyer must understand for what purposes he needs an expander. If for a set of muscle mass, then the simulator is unlikely to be in demand in a couple of months. And if the goal of training is to maintain muscle tone or lose weight, then it will serve effectively for more than one year.

Finally

As can be seen from the review, the Butterfly simulator, the exercises for which were described in the material, is very popular with athletes. Although the devices of the devices themselves are aimed at the development of different muscles of the body, however, they have the same essence - to resist the applied force. In most cases, exercises with the Butterfly simulator are isolated - you need to remember this all the time and strive to perform the exercises strictly according to technique, otherwise you cannot do without injuries. In the first workouts, a minimum warm-up load is generally recommended. First of all, safety precautions must be monitored on professional equipment. But the Butterfly expander is a universal simulator of its kind and is more suitable for amateur activities than for professionals. However, he will always find fans in the world of sports.

Butterfly mini simulator attracts attention with its compactness and the ability to work out a stubborn inner thigh - a problem area that worries even thin girls. But regular exercises on the butterfly mini simulator will not get rid of cellulite, since they can only be additional.

Expander "butterfly" - the true purpose

The principle of operation of the mini-trainer is to create resistance to bring the arms and legs together. The position of the expander determines the muscles to which the impact is directed.

As a rule, only one muscle works during training, so the fat burning effect will be minimal.

Exercises with a butterfly expander as a home exercise machine allow you to:

• replace some simulators in the gym;
• tone the muscles of the arms, legs, chest and back;
• strengthen muscles without harming the joints.

To strengthen the chest with a V-shaped end in arms folded in front of you and bent at the elbows so that the ends of the wings rest against the hollow of the elbow, and the wings themselves lie on the forearms. Straightening your arms, squeeze the lever with resistance. This workout completely replaces lying dumbbell breeding for women and helps to strengthen the chest.

For toning the arms, loops are placed on the forearms, and the V-shaped end faces the bent elbows. Holding on to the ends, reduce the lever, trying not to change the trajectory of the elbows.

When strengthening the shoulders and collarbone, turn the “butterfly”, keeping the arms in the same position. The wings, which will be on the side of the elbow, are compressed when the hands are brought together.

To train triceps and eliminate flabbiness on the back of the arm, you need to rest the cap at waist level, put one side of the expander on the chest, and place your hand on top of its other side. Lower your hand with effort when bringing the handles together.

For the inner thighs, exercises on the butterfly simulator are performed while sitting or lying on your side. If you clamp the wings between the thighs in a sitting position, then the muscles are pumped evenly.

If you lie on one side, holding the "butterfly", then the efforts are transferred to the leg that is on top, because the adductor muscles will be worked out more strongly.

A set of exercises

There are two ways to work your back:

• clamp the expander with the angled side under the arm, resting the wings against the side and forearm, firmly grasp the handle and fix the elbow well at the end of the “wing” to reduce the lever;
• put both hands behind the back, grabbing the inner V-shaped end with both hands and resting the ends of the handles on the bends of the elbows, move the wings.

These two movements will help ensure good posture.

Popular exercises with the butterfly simulator on the video also include strengthening the press:

• lie on the floor, bend your knees and hold one handle between them, hold the other firmly with your hands in front of your chest, do body lifts with additional resistance;
• grab the expander with your hands brought together in front of you, place the handles on your forearms, slightly squeeze the expander and turn your upper body to the left and right to form a waistline.

Disadvantages of the "butterfly"

The popular sports equipment for the hips is aimed specifically at training the muscles, which always weaken with a sedentary lifestyle.

Butterfly expander is a unique multifunctional home-type simulator. It is incredibly compact and allows you to train almost all muscles anywhere, regardless of the conditions.

Advantages and disadvantages of practicing with a butterfly expander

Butterfly expander is a simulator that has a fairly simple design. It consists of a spring mechanism and two handles with a semicircle. Mostly considered a female simulator, as it creates moderate resistance. It is enough to work out and maintain muscle tone in women, but not enough to develop muscles and strength in men.

Main advantages:

• Effective study of the hips, buttocks, chest muscles and arms.
• Relief improvement.
• Prevention of diseases of the musculoskeletal system.
• Normalization of hormonal levels (due to regular strength training).
• Versatility - the ability to train in any conditions.
• Financial benefit (the cost of the device is quite cheap, which makes it affordable for everyone).

Butterfly expander disadvantages:

• Limited progress - sooner or later, the load from the simulator will not be enough, which will require a transition to power movements with a greater degree of load.
• Weak training of the back muscles.
• Uniformity of movements - due to the specifics of the simulator, almost all motor patterns in the exercises will be the same.
• Not suitable for men due to the low load (can only be used during recovery or in the absence of training experience).

What to look for when choosing a butterfly simulator

Almost all butterfly trainers for arms and legs have the same design and dimensions. Therefore, when choosing, it is worth evaluating only the brand, materials and other characteristics of the projectile. It is important to pay attention to the following features:

• The quality of the coating (usually plastic or polyethylene foam) is an individual choice, but the “foam” is usually more pleasant to the touch.
• Metal frame - steel is the best choice.
• Spring mechanism - the weak link is usually the connector body. In the best models it is made of a metal alloy, in the cheaper ones it is plastic.

Full body exercises with Thai Master

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

1. Exercise for the hips and buttocks

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

Technique:

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

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

2. Exercise for the biceps of the thigh

It pumps the biceps of the thigh, simulating bending the leg while lying down. Also engages calf muscles

Technique:

1. 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 hamstrings.
2. Try to bend your knees as much as possible, bringing the lower leg to the thigh.
3. Pause, then slowly return to the starting position.

Until the end of the approach, maintain tension without straightening the leg completely.

3. Leg exercise

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

Technique:

1. Lie on your side, with an emphasis on your elbow. One leg (lower) slightly bend at the knee and place the expander on it. Turn the other leg so that the biceps of the thigh is directed to the floor, put it on the wing of the simulator.
2. Bring the top leg to the bottom, squeezing the simulator.
3. Pause and return to the starting position.

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

4. Exercise on the bottom of the press

The most powerful movement on the lower press.

Technique:

1. Lie down on the floor, bend your knees. One wing of the simulator is firmly fixed between the thighs. Hold the other with both hands. The mechanism should look up.
2. Start lifting your legs towards you with maximum effort.
3. Without a pause, return to the starting position at a slow pace and repeat the movement.

For beginners, this exercise in the simulator can be difficult, so it is recommended to start with regular ones to strengthen the muscles.

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

5. Exercise for the shoulders

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

Technique:

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

6. Exercise for the back

Aimed at pumping the latissimus dorsi. The movement mimics a bent-over dumbbell row.

Technique:

1. Hold the handle under your arm. Grab the free wing with your other hand.
2. Begin to bring your hand to the body.
3. Take a short break.

In movement, it is important to pull not with your hand, but with your back muscles, so try to focus the load on the lats.

7. Exercise for the biceps of the arm

The movement is aimed at working out the biceps and bringing the muscles into tone.

Technique:

1. Rest one wing on the chest (the mechanism is directed towards the stomach) and press it with your hand. Grab the free wing with your other hand.
2. Begin to bend your arm, bringing the wings of the simulator to each other.
3. At the top, pause for up to 1 second and slowly return to the starting position.

8. Triceps exercise

The movement is aimed at working out the triceps. It is advisable to perform in conjunction with the previous exercise for training.

Technique:

1. Sit on a chair, keep your back straight. The legs are bent at a right angle. Place one wing of the simulator between the legs, hold the second wing with both hands at chest level (with a direct grip - palms pointing down).
2. Squeeze the wing away from you and try to bring the upper handle to the lower one.
3. Take a short break and slowly return to the starting position.

9. Chest exercise

As with other movements, this butterfly exercise for women tones muscles without increasing their volume. Aimed at pumping the chest.

Technique:

1. Stand up straight, put your hands on the connecting mechanism (wings pressed close to the forearms). The back is straight, legs shoulder-width apart.
2. Start bringing your hands together so that your elbows are as close to each other as possible.
3. Pause briefly at the bottom, then return to the starting position at a slower pace.

10. Exercise for the chest

Another great move to work out the chest. The manual press allows you to load almost the entire surface of the chest.

Technique:

1. Take the edges of the wings in your hands and hold the simulator against your stomach (elbows bent at a right angle, fists looking forward).
2. Begin to bring the handles inward with maximum effort.
3. Take a short break and spread your arms.

Almost all movements with the butterfly simulator are quite simple. However, 1-2 exercises are allocated for each muscle group, which is enough to work out almost all the major muscles.

Given a moderate load, try to perform all movements in a multi-rep style - about 15 to 20 repetitions in each set. The number of approaches depends on training experience. Beginners are advised to limit themselves to 3-4 sets, with a higher level of physical fitness - up to 10 for each group.

However, always be guided by the feeling of tiredness. The best choice when working with a butterfly expander is (pumping the whole body at a time) for 25-40 minutes. Such a regimen will not only tone the muscles, but also increase endurance, and will also stimulate fat burning.

Exercises with the Thigh Master simulator in video format

The crazy rhythm of work does not allow many women to attend fitness and gyms. However, there is a home exercise machine for keeping muscles in good shape. The butterfly expander is a compact and effective simulator for home muscle training through the principle of elastic force compression (deformation). Butterfly expander and regular exercises with it allow you to work out the muscles of the biceps, thighs, triceps, shoulders, arms, abs,.

Butterfly expander consists of:

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

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

Butterfly expander functions

A butterfly simulator at home for women can be used for. It also helps:

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

Butterfly expander training rules

Being engaged independently with the help of a butterfly expander, it is necessary to take into account and follow a number of rules:

1. To achieve a noticeable effect, classes should be regular.
2. The duration of the workout is at least 30 minutes a day. The workout can be divided into several approaches, for example, do the exercises for 10 minutes, then during the day 2 more sets of 10 minutes each.
3. Increase the load gradually as the muscles get used to it. The number of repetitions is calculated individually for each woman, sometimes you can do 2-3 exercises through strength.
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 perform a warm-up, then the muscles will stretch, after training, sprains, muscle pains, and even cramps will appear.
5. Along with exercise, you should adhere to proper nutrition, increase the amount of protein foods, vegetables and fresh unsweetened fruits in the diet.
6. On the butterfly expander, you need to perform exercises 1 hour before and 2 hours after eating.
7. After completing a workout with an expander, you can do stretching exercises for the trained muscles, perform several yoga exercises. They will help restore the elasticity of the ligaments and muscles, avoid their soreness and tension (krepatura).

Butterfly expander exercises

For thighs and buttocks

With a butterfly expander, performing a complex and buttocks, you can achieve a noticeable improvement in their appearance, strengthening, as well as a noticeable weight loss of 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 the knees so that the simulator opens up. Slowly squeeze and unclench your legs, trying to completely bring your knees together. The back should be straight, the stomach retracted. On inhalation, the expander expands, and on exhalation it contracts. Perform 35 - 50 times, 2-3 sets.
2. Sitting on the floor, to ensure stability and rigidity, fix the 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 upwards. With slow movements, squeeze the expander with the muscles of the thighs, slightly straining them. On the inhale, unclench the expander, and on the exhale, squeeze it again. The back should be straight, not stooped, the chin pressed to the neck. Perform 35-40 times in 3-4 sets.
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 the knees and slowly bring and spread the knees, trying to straighten the expander as far as possible and close the knees. Repeat 40 reps 3-4 sets.
4. Lie on your back on a sports mat. Bend your legs at the knees at an angle of 60 ° and rest your feet on the floor. Hold the "butterfly" with your hips. While inhaling, slowly unclench the expander, and while inhaling, squeeze it, trying to completely bring your knees together. At the same time, 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 for 40-50 times in 3-4 approaches.
5. Kneeling, rest your hands on the floor, place the simulator on the outside of the thighs. As you exhale, slowly swing your legs to the side, unclenching the simulator, while inhaling, return to the starting position. For efficiency, 35-40 repetitions in 3-4 sets are enough.

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

For the press

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

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

To lose weight in the waist (buttocks) and pump up the press with the help of a butterfly expander, you need to perform a set of exercises 4-5 times a week. A noticeable result can be seen after 7-8 sessions.

For chest

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

1. Wrap your arms around the butterfly simulator and raise your arms to shoulder level. Slowly unclench and squeeze it as much as possible, while connecting only the strength of the arms and chest muscles. Perform 20-30 times in 3-4 sets.
2. Stand up straight, stretch one leg back and turn at a 45 ° angle. Grasp the "butterfly" with your hands behind your back, holding it by the handles. On the inhale, slowly “open” it, and on the exhale, close it. Shoulders should not be raised, the neck should be relaxed. Only the muscles of the arms and chest are involved and work. Do 3-4 sets of 45 reps.
3. Stand up straight, pick up the butterfly expander by the handles and pull it up over your head so that it opens up outward. Unclench it with your hands while inhaling and squeeze it while exhaling 10 times in 3-4 sets.

These exercises train the arms, tighten the muscles in the forearms and contribute to the weight loss of this area.

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

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

Butterfly expander and regular exercises with it are an indispensable tool for home workouts. Correctly and efficiently doing 45-60 minutes a day, you can work out and significantly improve the condition of such 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 below.