Exercise "Butterfly": the technique of execution. Exercises on the simulators for men for pectoral muscles

Professional trainer "Butterfly", or "Butterfly" (as it is called in the common people), is a training device, using which you can work on the muscles of the chest, shoulders, hands and even the press. The athlete must perform waving movements, raise and reduce the bent in the elbows hands in front of him. It is thanks to these actions that the device got its name.

Description of models

Simulators for the gym are able to differ from each other by the mechanism. You can find quite simple devices in which the handles move due to the cable, rollers and load. However, there are more complex machines in which the lever mechanism is involved. But they all share one similar feature. The "Butterfly" simulator is equipped with a metal frame and two handles. A seat is attached to this frame.

At the present stage, you can see a variety of power devices that are able to connect immediately and the simulator "Butterfly", and a device for pumping the muscles of the legs.

What muscles does the Butterfly exercise do?

1. The upper and middle parts of the pectoral muscles (large muscles).
2. Anterior deltoid muscle fibers.
3. Triceps with shoulder biceps.
4. Slanting abdominal muscles.
5. Anterior cog muscles.
6. Klyuchevidno-brachial muscle fibers.

Features of the popular device

The "Butterfly" simulator can not be used as the sole means for mass gathering. They will not be able to replace the bar with dumbbells. In other words, the exercises on this device are not considered basic, they are isolated. During the training process, mainly the muscles of the chest are included in the work. According to many athletes, this is the main drawback of the device.

But regardless of this, the professional trainer "Butterfly" is quite popular among athletes. This is due to the fact that with his help pectoral muscles can be perfected, as well as biceps with triceps. In addition, during the lifting of the bar, for example, there are vibrations of the hands, which is deprived of this simulator. For this reason, the muscles will receive a strictly defined load.

Professional athletes resort to the help of a simulator in the event that it is necessary to adjust the musculature of the breast, to give it a better shape. Exercise "Butterfly" will be the ideal solution for those athletes whose goal is to maintain the form.

The technique must be observed

There are several options for working on the device. With their help, it will be possible to work out a variety of muscle groups. For example, you can perform the exercise by fully stretching your arms, or you can bend them in the elbows. Also such simulators for the gym allow you to work sitting with your back or face to the back of the chair. Due to this, the load goes to different muscle groups.

It should list some of the main recommendations that relate to the technique of doing exercises.

1. Working on the simulator, the spine should be kept as flat as possible, tightly pressing against the back. The legs should stand firmly on the floor.
2. Performing the exercise "Butterfly", you need to follow that the hands were parallel to the floor. It does not matter whether they are bent or straightened.
3. During the training process, the view must be directed forward. You should not strain your neck excessively while you are handing your hands. The training process must be fully controlled. Hands should be strained both during the information and during breeding. It is not recommended to relax them.
4. It is not recommended to make jerks, all movements must be performed smoothly and slowly. After completing the hands on the simulator, you need to stay a little longer, then start breeding, returning them to their original position. Exhalation is performed after the information, inhale - at the time of breeding. It is necessary to breathe slowly.
5. It is important that in the course of the information the upper forearms, and not the wrists, are involved.
6. While performing the exercise, one must feel that the pectoral muscles are working, that they are straining. If this feeling does not exist, then the athlete does something wrong.

Examination of pectoral muscles

To perform the exercise "Butterfly" for pectoral muscles, you need to sit on a bench, having previously adjusted the chair to its height. The back should be firmly pressed to the back. Blades should be brought together, the chest should be pushed slightly forward.

Grasp the hilt so that the forearms and shoulders form a right angle. They must be in the same plane. Due to this, the load will flow more to the pectoral muscles, and not to the arms.

After this, you should start to note the hands until the brushes are next to each other. In this position, it is necessary to linger for 2-3 seconds, and then return to the original one. You should raise your arms until you feel a slight stretching of the pectoral muscles. Professional athletes recommend performing at least 12 repetitions. Approaches should be at least three.

When you change the angle of the backrest, the exercise "Butterfly" will load different areas of the pectoral muscles.

Tricks

1. Do not breed and take your hands off sharply.
2. It is not recommended to tear your back from the bench.
3. It is impossible to carry out the exercise "Butterfly" on the simulator and dilution of dumbbells in one training day. Otherwise, serious injury may result.
4. To begin to note the hands on the simulator is best after performing the basic exercises for pectoral muscles.

Trappling of trapezius and rhomboid muscles

Another fairly popular exercise. It is necessary to sit so that the chest rests against the back. In this case, you should place them in the sides. The back should be kept evenly. Grasp the handles with your hands and pull them smoothly towards yourself, and then return to the original position as smoothly as possible. The number of repetition approaches is the same as in the previous case.

What results can be achieved

1. Men will be able to see a clear relief.
2. Due to the uniform distribution of the load, the muscle fibers will be worked out in a complex manner.
3. For women, the simulator has a tightening effect, it will help to adjust the shape of the breast.
4. Mixing and dilution of hands on the simulator helps to target only the muscles of the chest.
5. "Butterfly" will help to recover for faster periods for those people who had injuries of the shoulder girdle.

Is exercise effective or not?

Quite often it is possible to hear from coaches that this exercise is completely useless. Is it really? To answer this question, a huge amount of research was conducted, during which it was studied how much such simulators for the gym affect the growth of the muscles of the breast.

The conclusion is this: the exercises performed on them are classified as "grinders", but do not contribute to mass gathering. In other words, training with this device will help improve the shape of the breast, but do not do it anymore.

Among the significant advantages, it should be noted that the load remains constant throughout the movement. For example, in the case of dumbbells, the resistance will decrease at the top of the trajectory. In the case of the "Butterfly", this indicator remains unchanged both with reduction and with the dilution of the hands.

Conclusion

In this review we tried to understand what the simulators for the "Butterfly" gym are. The exercises performed with their help are quite popular. We hope that the article helped to understand what exactly this device is for.