Arm raises in the simulator (reverse raises) are an isolating exercise for 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.
Starting 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 location own body: rib cage should be pressed tightly against the back of the simulator, the body is positioned strictly perpendicular to the floor, the back has a slight deflection in the lumbar region, the arms are straight, the palms are located 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 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 - when performing the extension, it should not move.
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, proper 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.
Lately everything has become more people, looking after their physical health. Fitness, yoga, various types sports have become very popular. And that's right. Keeping the body in excellent condition physical fitness, a person can complete much more planned tasks and, accordingly, lead a more productive lifestyle.
The benefits of yoga
Make the body more flexible, resilient and slender, and internal organs Yoga will help set you up for proper work. 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 classes help calm nervous system, 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
Strengthens the muscles of the legs, back and pelvis, very useful 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 make the leg muscles more elastic, but also helps improve blood supply to the pelvic organs. Regular execution this exercise in combination with other yoga asanas, it 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 select the left one, then right leg- so that your knees are directed towards different sides, and the feet looked 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 positioned in correct position, the spine needs to be straightened, 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 is difficult to perform in such quantities 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 conditions modern life, since men spend most of their time in sitting position, which causes congestion to form in the hip area.
The only thing worth remembering when performing any yoga asana is that all exercises should provide only pleasant sensations. If there is discomfort, then you are doing something wrong.
You need to perform all asanas in a calm state of mind, 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.
An isolated technique called "reverse butterfly" or "butterfly" Designed for the development of the rear heads of the deltas. Small beams cannot be pumped up only basic exercises on the back, because they indirectly affect the outer zones of the deltoids. Reverse arm raises in the simulator specifically load them and stimulate an increase in fiber volume. According to the biomechanics of movements, the “butterfly” will coincide with dumbbell raises while standing in an inclined position. Only the Peck-Deck design allows you to move your arms back as much as possible and maintain a static body for a long time, which eliminates cheating.
Why do you need technology?
The reverse “butterfly” in the simulator belongs to the category of exercises of initial complexity. Practice:
- gives the breasts a “striped” appearance;
- visually separates the larger pectoral muscle in the middle into 2 parts;
- draws the back muscles in detail.
In addition, she trains shoulder rotators - rotator cuffs, the power of which determines the quality of deadlifts and resistance to stress. The “reverse butterfly” exercise helps gymnasts perform exercises with rings in the floor program, and accurately strike athletes in boxing and with a bat in baseball. Developed dorsal fascicles increase the amplitude and force of the swing of lateral blows with a racket in tennis and badminton.
Synergists when distributing to rear delta the following perform in the simulator: bottom and center of trapezius, infraspinatus, pectoralis minor, rhomboids. Role stabilizers also affected the carpal extensor muscles. Perform the reverse butterfly at the end of the chest development training before or after or.
Reverse flyes in the Peck-Deck simulator: technique
Set the weight and check the position of the handles. The interval between them should correspond to the width of the shoulders. Grab them neutral grip straight arms. When moving, they move along a hemispherical trajectory parallel to the floor.
- Assume IP: straight back pressed against a vertical support. Keep your core static throughout the set.
- Spread your arms to the sides and lift the load from the supports.
- Exhale, hold your breath, tighten your rear deltoids and your entire upper back.
- Extend your arms back as far as possible. Bringing your elbows behind your back ensures the activity of the middle fascicle, trapezius and rhomboid muscles. If you can only move them back halfway, reduce the weight and work on shoulder mobility.
- After a short delay and muscle concentration on the deltoids, exhale and return to the IP. Hold the handles at shoulder level with straight arms, and do not lower the load throughout the set.
- Returning to the bottom point, pause for a second and begin doing reverse flyes in the machine again.
If you don't feel it work the deltas, change your grip. Try holding the handles with your palms facing in opposite directions with your little fingers up and down, then compare the sensations. In the process, imagine that you are spreading not the arms of the machine, but your elbows. Visualization will help you engage the right muscles, and perform the “butterfly” on the rear deltoids without errors.
Reverse flyes in the simulator in video format:
How many times to spread your arms
- Beginner men work with weights up to 20 kg and perform 15 repetitions in 3-4 sets.
- Girls set the load within 10 kg and do 12 x 4.
If you don’t have a butterfly machine, do a back delt deck in a crossover or roller design. At home, use an elastic band.
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, during which only 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 simulator - effective exercise for working the chest muscles, which 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 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 arm flexion 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 shoulder girdle, shoulders should be straight.
Extension of arms back in the butterfly simulator- This isolated exercise. It is best to perform the exercise at the end of a shoulder workout.
Starting position
Adjust the seat height of the exercise machine to such a level that when you sit on the seat and grasp the handles of the exercise machine, your hands are at the same level as your shoulders. Position the handles of the exercise machine so that they are as close to the base as possible. Sit on the seat of the exercise machine, with your feet on the floor. There should be a deflection and tension in the lower back until the end of the exercise, pull your stomach in. The chest is straightened, the neck is straight, the gaze is directed forward. You need to grasp the handles of the simulator with your thumbs down and your little fingers up. You need to bend your elbows slightly and tense your forearm.
Technique for performing back raises in the butterfly simulator
As you exhale, move your arms back until your elbows form a straight line with your shoulders. The exercise is performed in a short amplitude. When your elbow and shoulder form a straight line, hold your hands for 1 second and tighten your rear deltoid. Smoothly return your hands to the starting position. Exhale with effort.
- You should not spread your arms further than the level of the elbow and shoulder: the trapezius and upper back will be involved in the work.
- Set the weight to 12-16 reps.
- Do this until you feel a burning sensation in the rear deltoid.
