Raising arms back in the simulator. Hand raises in the butterfly simulator Butterfly with a reverse grip

Raising your arms in a simulator is an isolating exercise that is a type. But due to the fact that during this exercise the body rests against the bench of the machine, cheating does not occur (we do not help ourselves perform the exercise by swinging the body). The target muscle of this exercise is the deltoids, specifically the posterior deltoids. But it is quite difficult to work them out, since the back muscles, if performed incorrectly, are involved in the work.

When performing arm raises, there are several grip options. The first and classic option is when we grab the vertical handles of the machine from the outside and our palms are directed towards each other. The second grip is the opposite of the classic one. We grasp the handles of the simulator from the inside with the back of our hands, turning our hands so that the thumb is pointing down. And the third grip option, when we grab the horizontal handles of the simulator in such a way that our hands are parallel to the floor and our thumbs are directed towards each other. But this grip option is not used often because most simulators do not have handles for this grip option. Let's look at the technique of this exercise using the classic grip version.

Raising arms in the simulator, technique:

Sit in the exercise machine. Rest your body against the bench and grab the handles of the machine.
The lower back is arched, the back is straight and the gaze is directed ahead. Feet are on the floor.
Inhale and then, as you exhale, open your arms, pointing your elbows slightly upward.
Having reached the point when your hands are on the same line, stop them, and after a short pause while inhaling, return your hands to the starting position.
When your arms reach the starting position, repeat the arm raise for the specified number of reps.

Muscles involved in the exercise

Features of arm raises in the simulator:

It is necessary to perform arm extensions with your arms slightly bent at the elbows. To do this, when you sit down on the machine, you need to adjust the back of the machine and set it at such a distance that you are holding the handles with your arms slightly bent.
Holding the handles of the machine, fix your hands, and in this motionless position they remain until the end of the exercise.
When you spread your arms, keep your elbows parallel to the floor or even slightly higher, pointing them slightly upward.
There is no need to move your arms back too far; in this case, the back muscles and trapezius are involved in the work. The movement must be performed in a slightly truncated amplitude.

Exercise trains chest muscles, the work also includes the biceps of the arms, shoulders and a little forearms. The target muscles in the exercise are the chest, with an emphasis on the inner part.

The exercise is good for beginners. It is easy to perform in a simulator using a given range of motion.

Hand raises in the simulator while sitting in front of you: video

Reduction of arms while sitting in the Butterfly simulator is aimed at working the chest muscles. This is an isolation exercise that only works the shoulder joint. Despite the fact that the trajectory of movement is strictly determined by the position of the handles of the simulator, you should remember some of the nuances of the technique for performing the folding and spreading of the arms in front of you. Later in the article we will tell you everything you need to know about this exercise.

website 2017-11-29 Reduction and extension of arms while sitting in the Butterfly simulator

Bringing and raising your arms in front of you in the Butterfly machine is an effective exercise for working the chest muscles that does not require significant preparation. The likelihood that you will get injured is minimal. The main focus is choosing the optimal weight for training.

Reduction and extension of arms while sitting in the simulator: technique of execution

Starting position: sitting on the simulator. We grab the handrails, keep our back straight, fix our shoulders, and bend our elbows slightly.
We begin to bring our arms together in front of us, and at the final point of the movement we try to press on the chest muscles.
When we bring it down, we exhale; when we bring it back to the starting position, we inhale.

Load on target muscles

Application of the exercise

To whom. Everyone, from beginner to master.

When. You can perform it both at the beginning and at the end of training the pectoral muscles.

How many. Do the exercise in 3-4 sets of 15 repetitions.

Basic mistakes when performing the exercise

1. Excessive bending of the arms at the elbow joint. The arms should be slightly bent and fixed in this position. Full straightening of the arms is not allowed.

2. Lowering the elbows down during the reduction. Elbows should point back.

3. Fast, sharp and jerky movements. It must be performed smoothly and slowly with an emphasis on the pectoral muscles.

4. Bringing the shoulders forward relative to the shoulder girdle, the shoulders should be straight.

Recently, more and more people are taking care of their physical health. Fitness, yoga, and various sports have become very popular. And it is right. By maintaining the body in excellent physical shape, a person can accomplish much more planned tasks and, accordingly, lead a more productive lifestyle.

The benefits of yoga

Yoga will help make your body more flexible, resilient and slender, and set your internal organs to work properly. A set of exercises that will be performed for half an hour daily will very quickly bring the whole body into order. In addition, yoga helps calm the nervous system and cope with stress.

For example, the “butterfly” is an exercise aimed not only at stretching and strengthening the thigh muscles, but also helps to form correct posture.

Benefits for women's health

Strengthening the muscles of the legs, back and pelvis, are very beneficial for women's health. Yoga will help stretch muscles, helping them become stronger, more elastic, and relieve tension. A set of exercises designed for the leg muscles helps relieve pain during PMS.

Thus, the “butterfly” exercise helps not only to make the leg muscles more elastic, but also helps to improve blood supply to the pelvic organs. Regularly performing this exercise in combination with other yoga asanas makes the female body healthier, and the girl herself more attractive and desirable in the eyes of men.

The butterfly exercise for the legs is of enormous importance. Since during its execution they not only stretch, but also train, which makes the entire hip area more toned.

In addition, training is formed by alternating the load with stretching the muscles of the entire spine, at a time when the back is extended and the head is lowered down.

"Butterfly"

“Butterfly” is an exercise that does not require much time or skill to perform. It is performed very easily and simply, but the effect from it is simply excellent, and the sensations during execution are also very pleasant.

To perform this exercise you will not need any additional equipment, just a yoga mat. In yoga, it is very important to perform all asanas correctly in order to get results from your classes. Let's take a closer look at how to perform this exercise correctly.

To begin, sit on the mat and stretch your legs in front of you. Then we alternately pick up first the left, then the right leg - so that the knees are directed in different directions, and the feet look at each other.

Next, we connect our feet and move them towards ourselves as far as possible. When performing this asana for the first time, your knees can be slightly raised from the floor. Then, during practice, when the leg muscles become more elastic, the knees themselves will be able to position themselves on the floor, without your help.

The back should be straight. After the legs are in the correct position, the spine needs to be straightened and slightly stretched upward. Now you need to grab your feet with both hands. The back is straight, the head is slightly lowered down.

Now let’s make it a little more difficult and bend forward slightly with each exhalation. The back remains straight during the exercise.

With each bend, we fix ourselves at the bottom for a couple of seconds, and as we inhale, we smoothly rise back up.

You can perform this asana as many times as you like in one session. It all depends on your desire and condition.

"Reverse Butterfly"

The reverse butterfly exercise is performed according to the same pattern. You need to take the starting position again, sitting on the floor. We connect the feet together. Keep your back straight. The head is slightly lowered down.

As you exhale, bend forward. We stretch our arms in front of us. We stretch our backs and arms forward. We fix ourselves in this position for a couple of seconds. Then, while inhaling, raise your knees and hold for a few seconds. As you exhale, lower your knees to the floor.

In general, it is recommended to do twenty or thirty repetitions per session. But it all depends on your feelings and If it’s difficult to do so much at first, you can do less, then gradually add load. Any asana you perform should bring only joy and pleasant sensations.

For men's health

For men's health, the "butterfly" exercise is simply irreplaceable, as it normalizes proper blood circulation in the pelvic organs, which is very important for the proper functioning of the reproductive system. The problem of poor blood supply is very relevant in modern life, since men spend most of their time in a sitting position, which causes congestion in the hip area.

The only thing worth remembering when performing any yoga asana is that all exercises should bring only pleasant sensations. If there is discomfort, then you are doing something wrong.

You need to perform all asanas in a calm mood, leave enough time for them so as not to rush anywhere and do everything calmly.

Yoga asanas help not only make the body more flexible, slender and resilient. Thanks to their regular implementation, in combination with the correct ones, all organs and tissues are stimulated and renewed, starting to work correctly.

In addition, by doing exercises in the morning, you will be charged with energy and peace of mind for the whole day.

Arm raises in the simulator (reverse raises) are an isolating exercise for the deltoid muscles, similar in mechanics to bent-over dumbbell swings. A feature of the exercise can be considered the ability to rest the torso on the bench of the exercise machine, due to which high-quality muscle development occurs - the body is deprived of the ability to swing.

Working muscles and grip methods

Reverse flyes directly affect the deltoid muscles (namely, the posterior fascicles). Additionally included:

trapezius muscle;
diamond-shaped

Reverse flyes in the simulator can be performed using various grip options:

the classic, most common type of grip - when the palms are on the vertical handles of the exercise machine opposite each other, and the thumbs are directed towards the ceiling;
another type of grip is the opposite of the classic one - the hands are directed towards each other with the backs of them, the thumbs are facing the floor, the grip is carried out by the vertical handles;
the last grip option is specific, since most of the simulators do not have handles for this type of grip - the grip is carried out by the handles, which are located horizontally, the thumbs are directed towards each other, and the palms are facing down.

Initial position

Before you begin doing arm raise exercises, you will need to adjust some parameters of the machine. Adjust it so that, in a relaxed state, your hands on the handles are approximately shoulder-width apart. When your arms are fully abducted, they should be almost straight and as parallel to the floor as possible.

Directly during the exercise, monitor the position of your own body: the chest should be pressed tightly against the back of the machine, the body should be positioned strictly perpendicular to the floor, the back should have a slight deflection in the lumbar region, the arms should be straight, the palms should be opposite each other. Before you begin the exercise for raising your arms in the machine, move the handles slightly apart from each other to slightly lift the weight from the supports.

Execution technique

Before lifting the load, take a deep breath and hold your breath for a while. Then, feeling the tension in your rear deltoids, move the handles as far back as possible. Make sure your elbows move behind the plane of your back. If you want to maximally load the deltoid muscles and turn off the trapezius, try to turn your shoulders forward.

When your arms reach the maximum possible abduction, hold them briefly in this position, continuing to maintain muscle tension, after which you can exhale and return to the starting position. Then hold the starting position for a second and continue repeating the exercise.

Some machines are designed in such a way that it is not possible to perform reverse flyes with completely straight arms, so it is possible to perform them with slightly bent arms. The main condition is the immobility of the elbow joint - it should not move when performing the extension.

To make the work easier when performing the arm abduction exercise, you need to imagine that you are not pulling back the handles of the machine, but your own elbows. This way, you will be able to eliminate your hands from the work and use the target muscles more.

The body should be as motionless as possible during the exercise; try to fix it in one position. This will ensure greater execution efficiency and safety for you. When performing arm raises, correct breathing will allow you to produce a more powerful effort.

To maximize the involvement of the deltoid muscles, try to move your elbows behind your back as much as possible during the exercise. If you cannot do this, this means that you need to slightly reduce the weight of the projectile or develop greater flexibility in the shoulder joints.

Technique for performing reverse flyes in the butterfly simulator

The exercise of raising arms in a simulator is an effective auxiliary way of developing shoulders, and is used by athletes of different levels - from beginner to fully prepared. You can train the lateral or rear deltoids using different machines. However, in general, the technique for performing this exercise is quite simple.

The technique for performing this exercise is as follows:

1. It is necessary to set the handles of the exercise machine to the rearmost position, then, depending on the degree of fitness, select the appropriate weight and adjust the seat height so that the handles of the exercise machine are at shoulder level.

2. Starting position - grab the handles and move your arms back, contracting the rear deltoids.

3. When moving, it is important to keep your arms fully straightened; all movement should occur only at the expense of the shoulder joint.

4. Having fixed the final position for a few seconds, you need to slowly return to the starting position.

When exercising on the simulator, you can use two types of grip - neutral (vertical handles) and straight (horizontal handles). In the first case, the lateral bundle of the deltoid muscle is included in the work, and in the second - only the posterior bundle. In order to maximally load the posterior deltoid muscle, you can perform the exercise with one hand - this will relieve tension from the trapezius muscle. Another option is to increase the range of motion, for which you need to sit at an angle and lean on the back with only one shoulder.

Technique for performing reverse flyes in the Butterfly simulator

Reverse flyes are usually used to fine-tune the shape, as well as to improve the relief of the rear deltas and upper back muscles. In this way, the rotator cuff muscles are strengthened, which is quite important, since the resistance of the shoulder joints to stress depends on the strength of these muscles. The arm raise exercise in the simulator should be done as the final exercise in shoulder training.

Technique for performing a reverse fly in the Butterfly simulator:

1. Adjust the position of the handles and the seat height of the machine. The initial distance between the handles should be equal to the width of your shoulders, so that the arms that hold the handles will straighten and run parallel to the floor.

2. Starting position - the chest is pressed against the back of the seat, the torso is in a strictly vertical position, the back is slightly arched in the lower back, the arms are straight and hold the handle with a neutral grip, that is, the palms should face each other. It is necessary to spread the handles slightly so that the load lifts from the stops.

3. Tighten your rear deltoids and upper back muscles and extend the handles as far back as you can, keeping your elbows behind your back. Before starting the exercise, inhale and hold your breath.

4. Pause briefly with your arms pulled back. After this, tighten your rear deltoids even more, and as you exhale, return to the starting position.

5. Pause in the starting position and repeat the exercise. Make sure that your arms do not bend or unbend during movement; the elbow joint must be fixed.

When performing the arm raise exercise on the machine, make sure that the movements are slow and controlled.