Beautiful breasts are not only a cherished dreamwomen, but also men, even remotely related to the sport. We all saw on the beach, pumped up guys with gorgeous torsos, invitingly playing with their pectoral muscles. Resist is really difficult. That is why visitors of the gymnasium occupy the butterfly-type simulators in order to at least a little resemble beach beauties.
A bit of theory
Hand-held simulator aims to developlarge pectoral muscles, which give the breast volume. However, this exercise will not add any weight - it is good for bringing muscles into tone, “trimming” the bottom of the pectoralis major and adding relief and clarity to it. It is usually recommended for finishing off tired muscles. In addition to the pectoralis major exercise, several other muscles are involved in the exercise of lowering the arms. How is the process, tell on.
Putting hands in a simulator can be performed while standing with the help of a crossover simulator and sitting in a butterfly simulator.
Crossover training
Crossover, or crossover - isUniversal pull-block simulator, successfully replacing a few more simple shells - it allows you to perform exercises for many muscle groups. For example, it works out the muscles of the legs, the muscles of the arms and back, the shoulders, the abs and the pectoral muscles.
Visually, this simulator resembles a medievaltorture instrument. It consists of cargo block frames connected by a crossbar. Exercises are performed by thrust cable attached weight with adjustable weight. Perfect for "grinding" the pectoral muscles of athletes who have no problems with the mass.
The advantage of crossovers
Athletes love crossovers not so much for their versatility, but for the benefits that training in them gives:
- constantly under tension large pectoral muscles;
- safety for the joints, because a lot of weight is not used;
- allows maximum contraction of the chest muscles;
- allows you to load various bundles of pectoral muscles, changing the slope of the body.
Technique - the classic version
First you need to choose the appropriate simulatorthe weight. Naturally, on both sides it should not be different, which will allow you to make smooth movements without distortions. Then take a position in the simulator (in the middle): do not lean forward much, your feet are shoulder-width apart. You can bend your knees slightly. There is a variant of the initial position in which one leg is bent forward for greater stability. In this case, you need to change the position of the legs in the approaches - this will prevent asymmetry of the load on the parties.
The next step is grab the handles. You will feel a stretching of the muscles, bend your elbows slightly and do not bend throughout the exercise.
Slowly, without jerking, as you exhale, place your hands in front of you below. The back is not bent and does not change the angle of inclination. Feel the tension of the pectoral muscles. Fix this position for a couple of seconds.
Take the initial position on the inhale.
Many find the reduction of hands in the simulator sitting more convenient and simple. Often this exercise complements the work in the crossover, which leads to improved results.
Training in the butterfly simulator
The simulator was named so because of the resemblancemovements when training with the movements of the wings of a butterfly. Hands-down in the butterfly simulator can be done even by beginners. Two types of the simulator are common: with stops for forearms and without, the former are more common.
Below is the execution technique for the first option.
Technique of performance in the "butterfly" with stops for forearms
First you need to set the desired weight (youshould do the exercise without jerking). Then take a position in the simulator and firmly press your back to the back, and with your forearms - against the stops, your elbows should be at the level of the bottom of the chest. On the exhale, begin to lower the arms in front of the chest on the simulator. To bring hands to touch the limiters on the levers. Next, open your hands while inhaling, but not completely - the deltoid muscles will work the same way.
Here, strictly speaking, that's all. Nothing complicated if you follow the technique and do not immediately try to take the maximum weight, otherwise injuries can not be avoided.
Butterfly training for girls
First of all, it is necessary to make a reservation that increasechest, performing exercises in the "butterfly", crossover, or anywhere else, the girl will not work. Let us ask ourselves a reasonable question: why then should she carry out the reduction of hands in the simulator? Everything is simple - exercises on the pectoral muscle can bring it into tone, tighten and create a beautiful bust line. This may be especially true after a strong weight loss or childbirth.
The most important thing when doing classes in the “butterfly” is correctlyset weight It should be such that the last few repetitions you performed with difficulty. If you combine work in the simulator with push-ups from the floor and bench presses, lying on a straight or inclined bench, you will soon be able to evaluate the result. The main thing - the regularity of training.
