Purpose of the Butterfly simulator, review of popular exercises with it

The Butterfly exercise machine, or in other words Fi-Master, or, more officially, an expander for training the muscles of the legs and arms Thigh Master is a chic exercise machine for home workouts for both women and men.

A friend once gave me this exercise machine for my birthday. I then looked at the compact, cute little thing in surprise. It was difficult for me to even imagine what could be done with it. But my friend prepared in advance, and I had to master several important exercises right there, at the festive table. Important in the sense that I needed them to work out my problem areas.

So what is this Butterfly simulator?

The Thigh Master or Butterfly expander is used to train the muscles of the legs, hips and arms.

An expander is a type of sports equipment whose operation is based on the principles of elastic deformation. As a rule, they are created for local training of certain muscle groups and are not universal.

However, they claim that you can perform exercises for the abs, hips and buttocks, arms and back with equal efficiency on the Butterfly expander.

And it can really replace bulky exercise equipment. It is easy to use, convenient, compact and lightweight. This simulator can be used by everyone, regardless of age and gender.

By exercising on the machine for just twenty minutes a day, you can achieve amazing results, getting a slim, toned and beautiful body. This training system is exactly what you need to maintain or acquire slim, sexy figures.

Butterfly leg trainer: what model are we talking about?

The Italian manufacturer Panatta also offers equipment designed for spreading and bringing legs together. When lifting, the gluteal muscles are targeted, and when bringing together, the inner thighs are worked. The equipment received its second name because users also make movements on them (but only with their legs), reminiscent of flapping wings.

Training on the Abductor/Adductor machine gives the user a lot of options:

• Train the adductor and abductor muscles of the thigh, as well as the buttocks.
• Place your feet in one of the positions on the double footrest (depending on) your height and the selected type of exercise (adduction/adduction).
• Adjust the backrest tilt and shift emphasis to muscle groups. This exercise machine is one of the most popular among the female half of fitness club visitors. Trainers recommend changing the backrest angle on the Butterfly leg exerciser depending on which part of the gluteal muscle needs to be worked. If the back of the machine is placed vertically and the back is pressed tightly against it, then when performing the exercise the emphasis is on the gluteus maximus. If the back is tilted back, then the gluteus medius is worked out more. There is one more nuance: the fly can also be performed with the body tilted forward. In this situation, the upper part of the gluteus maximus is included in the work.

All types of “Butterfly” exercise machines are deservedly popular among visitors to fitness clubs. Training on them is less traumatic. The technique of performing the exercise is observed even by beginners: the levers move along a given path and the risk of incorrect execution is minimized. The only disadvantage of the equipment is that it provides isolated loads, that is, replacing multi-joint exercises with Butterfly training is not recommended and will not work, but for the so-called “grinding” and “finishing” of muscles they are ideal.

Tags: Gym equipment / professional strength training equipment / block weight training equipment / abdominal exercise equipment / professional cardio equipment / treadmills for fitness clubs / professional elliptical trainers / multifunctional strength training equipment

How does the trainer work?

The Butterfly expander consists of a central part - a head in which the spring is located, and two semicircular levers that are moved apart in different directions.

On top they are covered with rubberized material that prevents slipping and chafing of the skin during training. When the levers approach each other, the spring is compressed (i.e., its elastic deformation), and in response to this force it is unclenched, with the levers returning to their original position.

Initially, this expander was created to work the adductor muscles of the thigh. And judging by the positive reviews, it really effectively copes with the task.

What other pack-fly models should you avoid?

Another type of equipment for training the pectoral muscles is the “pack-deck” model. For example, model 1SC035 from the Sec series or 1MTH035 from the Monolith series. These machines allow you to achieve 100% correct technique and precise training of the pectoral muscles. By training on it, the athlete isolates the chest muscles and excludes the inclusion of other muscles in the work. During training, he does not need to make any effort to fix the elbow joints: the levers are supplemented with supports for the elbow joints. Depending on the length of the forearms, the athlete can choose one of two positions of the handles.

Exercises on the Butterfly simulator

Inner thigh

The Butterfly simulator became famous thanks to this particular exercise.
To perform this exercise, you will need a chair with a straight back and your butterfly simulator. Sit on a chair, moving slightly to the edge of the chair so that you can move your hips freely, and place your feet together. Place the ThighMaster™ between your knees with the cap facing down.

Place your hands on both handles to hold the butterfly machine in place. Now start squeezing the handles of the machine with your inner thigh.

Note : Do this exercise 50 times every night before going to bed.

Chest and chest

Hold the Butterfly machine so that the edge of the cap is directed toward your chin and the handles of the machine are directed down toward the floor.
Place both hands under the cap, and rest your forearms on the handles.

Start squeezing the handles, bringing your elbows as close as possible and keeping them at shoulder level.

Return your elbows to the starting position with force.

Compare this exercise with this complex for arms and back

Upper body

This exercise is excellent for working almost all the muscles of the upper body.
Continue squeezing the handles while slowly raising and lowering the Butterfly expander. Each position trains a different muscle group in the upper body. Move rhythmically from one position to another with each repetition.

This exercise can be performed either quickly or slowly. For a more intense workout of the chest muscles, extend your arms as far forward as possible.

Do not stop squeezing the handles throughout the exercise; The load can be lightened slightly if you start to get tired. Squeeze the handles only with the backs of your hands.

Triceps

Stand up straight with your knees together and press the ThighMaster against your waist and hip, with the cap in front of your waist.
Place one hand on the top handle and the other on the bottom handle, squeezing your elbows close to your body. (It is very important that your elbows remain in this position throughout the workout in order to most effectively strengthen the back of your arms).

Now press down on the top handle, trying to press it as close to the bottom handle as possible. Don't let go of your hands, return them to their previous position with force.

Compare this exercise to triceps exercises

Abdomen (twisting)

Lie on your back on the floor, bring your legs together and bend your knees, with your feet flat on the floor.
Now place the butterfly expander so that one handle is somewhere in the middle between your thighs, and the other is pointing up in front of your face. In this case, the cap should be directed upwards.

Now lift your shoulders a few inches off the floor, twisting your upper body toward your knees. Press your lower back to the floor while squeezing your stomach.

Exhale as you rise, inhale as you return to the starting position.

Upper back

This exercise can be performed either standing or lying down.
Press one handle of the butterfly machine toward your left side, from your lower back to your forearm, with the cap pointing up in front of your forearm.

The bottom of the handle should be 3-6 cm below the pelvic bone. Hold the resistance band firmly with your right hand.

Place your left forearm on the extended handle of the machine, and then begin to squeeze your forearm downwards using the inside of your elbow, towards your thigh.

Return to the starting position with strength. Repeat the exercise on the other side.

Serious athletes have their own views on the butterfly exercise

Despite the popularity of the expander, athletes associate the word “butterfly” with the weight-block models Peck Deck or Peck Back. Users make “swings” with their arms: they bring them together in front of them or spread them to the sides, thereby working the chest and rear delta. Let’s say right away that these exercise machines are recognizable in the fitness room and have a special design. A striking example of the “Butterfly” exercise machine for the pectoral muscles is model 1XPL117 (XP Lux collection) from the Italian ]Panatta[/anchor].

It is a two-in-one exercise machine designed to perform two exercises:

• The reduction is aimed at training the pectoralis major muscles. It imitates a dumbbell curl while lying on a bench. During the approach, the reduction of the levers is carried out not by the effort of the hands, but by the contraction (effort) of the pectoral muscles. If one can argue about the importance of this simulator during the period of mass gain (here they are much inferior to multi-joint exercises - different versions of the chest press), then during the period of relief work and during drying, every athlete includes exercises on the “Butterfly” in the training program.
• The fly (reverse butterfly) simulates the dumbbell fly in an incline position. The advantage of performing the exercise on weight-bearing equipment is that the athlete focuses more on working the target muscles - the rear deltoids, without involving other muscle groups in the work.

Among the solutions of the Panatta brand, model 1XPL117 is not the only representative of this category. Models are also presented in other series, for example, in Fit Evo. They are identical in functionality and design features, but differ in design and price.

On a note! On the “Butterfly” machine for the pectoral muscles, the levers are attached to the top of the equipment; the user can adjust the width of the “spread” of the “wing” levers. This is a thoughtful option, as it allows you to adapt the equipment to the anatomical features of the user (for example, a girl will need one width of the “span” of the levers, and a different width for a male athlete).

Breeze exercises to train the thighs and buttocks

Functions of the butterfly expander

Women can use the butterfly exerciser at home for exercise. 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, on the inner thigh,
• tighten the buttocks, give them a seductive look, form the so-called “Brazilian butt”,
• carry out prevention of osteochondrosis and arthrosis.

Conclusions and observations of people who used the simulator

• The butterfly is a great way to start working on your thigh muscles;
• This device cannot be considered a complete replacement for all simulators, because basically only some muscle groups are worked out;
• It is quite light and does not take up much space;
• Cheap, so everyone can buy;
• Ordinary ones break down very often, and professional ones are quite expensive;
• Exercises for the arms and chest are uncomfortable to perform and may cause pain, calluses or pressure on the skin.
• There is no way to change the load, which means that over time you need to switch to another projectile.
• Increases muscle tone in the arms, buttocks, chest, and upper back.

Contraindications

You should always remember that sports are useful in moderation and in the absence of contraindications. Training should be beneficial, so there is no need to overload the body and turn exercise into torture. You should also remember that the “Butterfly” simulator cannot replace dumbbells and barbells; at the same time, you should use other equipment available.

Exercises with the Butterfly simulator can be done in the absence of such pathologies:

• abnormalities in the functioning of the cardiovascular system;
• hypertension;
• fragility of capillaries and blood vessels;
• skin damage;
• skin diseases;
• oncological diseases;
• diabetes.

Pregnant women can play sports, but an important condition is that the doctor supervising them must give consent to this. If pain or discomfort appears, training should be stopped immediately. If the product is made using latex or rubber, individual intolerance to the body is possible when the “butterfly” comes into contact with the body.

When planning workouts with an expander, it is important to consult a doctor or study the contraindications yourself.

How to train legs and buttocks: pros and cons, training rules

In order for the exercises to be truly effective, and for the muscles of the buttocks, thighs and legs to be pumped well, you need to take into account your capabilities and not overload them aimlessly. In addition, you should choose the right equipment for yourself, that is, according to your capabilities. For example, it won’t hurt to read an article on how to choose the right elastic bands posted on the site.

Advantages and contraindications

There are a lot of advantages to working out with any such expander. Therefore, it is necessary to highlight the most important thing.

• Exercise safety. Here a heavy weight will not fall on you, and your joints will not be injured.
• It is possible to independently regulate the load. You can “adjust” the range of movements yourself, thereby increasing or decreasing the effort.
• The compactness of the simulator will allow you not only to exercise anywhere, but also to take it with you on long business trips or even just to work out during a walk in the park.
• Such equipment increases endurance, trains punch and grip, helps restore performance after injuries, and stimulates blood circulation and metabolism.
• There are no restrictions, such as age, gender or weight, regarding exercises with an expander.

Regarding contraindications, there are very few of them. Most often this concerns the body’s intolerance to contact with latex or rubber. At the same time, you can find alternative options, for example, replacing exercises with an elastic band with exercises with a “Butterfly”. At the same time, reviews about expanders for legs and buttocks are usually positive and even laudatory.

General training rules

To ensure that exercises with an expander for the legs and buttocks are effective, it doesn’t hurt to follow a few simple recommendations.

• Before each workout, be sure to warm up. This will help protect muscles and joints from injury.
• Strength exercises for the legs, buttocks and thighs are best performed 15-20 times. If you feel that it is too easy for you, then you will have to get a tougher, more elastic exercise machine.
• It’s good to do 2-3 approaches, 8-10 repetitions, resting 1-2 minutes between them to restore breathing.
• Regularity is an important rule. For a beginner, in order to properly pump up the leg muscles, you will need to exercise at least three times a week. However, daily half-hour training won't hurt.

If during exercise you begin to feel pain, discomfort, or it seems to you that your joints are moving in the wrong directions, you should immediately stop exercising. Painful urges cannot be tolerated. If you don’t understand exactly how to perform a particular movement, it’s better to consult a trainer or watch a video on the Internet.