Beautiful breasts are a cherished dream not only of women, but also of men who are at least remotely related to sports. We all saw on the beach pumped up guys with chic torsos invitingly playing with pectoral muscles. It’s really difficult to resist. That is why visitors to gyms occupy “butterfly” -type simulators - in order to at least look a bit like beach beauties.
Bit of theory
The reduction of arms in the simulator is aimed at the development of the pectoralis major muscles, which give the breast volume. However, this exercise will not add mass - it’s good for toning the muscles, “cutting” the bottom of the pectoralis major and adding relief and clarity to it. It is usually recommended for finishing tired muscles. In addition to the pectoralis major in the exercise, the reduction of hands in the simulator involves several more muscles. How the process occurs, we will tell further.
The reduction of hands in the simulator can be performed while standing with the help of the simulator crossover and sitting in the simulator "butterfly".
Crossover training
Crossover, or cross-traction - this is a universal pull-block simulator, which successfully replaces several simpler shells - it allows you to perform exercises for many muscle groups. For example, it works on the muscles of the legs, muscles of the arms and back, shoulders, abs and pectoral muscles.
Visually, this simulator resembles a medieval instrument of torture. It consists of cargo block frames connected by a crossbar. Exercises are carried out by means of traction by a cable of the attached load with an adjustable weight. Perfect for "grinding" the pectoralis major muscles to athletes who have no problems with weight.
Crossover Advantage
Athletes love crossovers not so much for their versatility, but for the benefits that training in them gives:
- large pectoral muscles constantly energized;
- safety for joints, because a lot of weight is not used;
- allows to contract breast muscles as much as possible;
- allows you to load various bundles of pectoral muscles, changing the inclination of the body.
Execution Technique - Classic
First you need to choose the right weight on the simulator. Naturally, it should not differ on both sides, which will allow you to make smooth movements without distortions. Then take a position in the simulator (in the middle): do not lean forward too much, so that your feet are shoulder width apart. You can bend your knees slightly. There is a variant of the starting position, in which one leg is set forward for greater stability. In this case, you need to change the position of the legs in the approaches - this will prevent the asymmetry of the load on the sides.
The next step is to grab the pens. You will feel muscle strain, bend your elbows slightly and do not bend over the entire exercise.
Slowly, without jerks, as you exhale, lower your hands in front of you below. The back does not bend and does not change the angle of inclination. Feel the tension of the pectoral muscles. Lock this position for a couple of seconds.
Take a starting position on inhalation.
Many find mixing hands in the simulator while sitting more convenient and simple. Often this exercise is complemented by work in a crossover, which leads to improved results.
Training in the butterfly simulator
The simulator was named so because of the external similarity of movements during training with the movements of the butterfly wings. Reduction of hands in the simulator "butterfly" is affordable even for beginners. Two varieties of the simulator are common: with stops for the forearms and without, the former are more common.
The following is the implementation technique for the first option.
The technique of execution in the "butterfly" with stops for the forearms
First you need to set the right weight (you must perform the exercise without jerking). Then take a position in the simulator and firmly press your back to the back, and your forearms to the stops, the elbows should be at the level of the bottom of the chest. As you exhale, begin to reduce your hands in front of the chest on the simulator. Bring your hands to touch the stops on the levers. Next, spread your arms on inhalation, but not completely - the deltoid muscles will also work this way.
That, in fact, is all. Nothing complicated if you follow the technique and do not try to immediately take the maximum weight, otherwise injuries can not be avoided.
Butterfly Workout for Girls
First of all, it is necessary to make a reservation that the girl will not succeed in enlarging the breast by performing exercises in the “butterfly”, crossover or elsewhere. Let us ask a reasonable question: why then should she perform a roll-up in the simulator? It's simple - exercises on the pectoralis major muscle can tone it, tighten and create a beautiful bust line. This can be especially true after severe weight loss or childbirth.
The most important thing when training in the “butterfly” is to correctly set the weight. It should be such that you can hardly perform the last few repetitions. 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 is the regularity of training.