Breeding hands in the simulator (reverse breeding) is an isolating exercise for deltoid muscles, similar in mechanics to swinging dumbbells in an incline. A feature of the exercise can be considered the possibility of resting the body on the bench of the simulator, due to which there is a high-quality study of the muscles - the body is deprived of the opportunity to swing.
Working Muscles and Grip Methods
Reverse dilutions directly affect the deltoid muscles (namely, the posterior bundles). Additionally included:
- trapezius muscle;
- diamond-shaped.
Reverse dilutions 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 simulator opposite each other, and the thumbs are directed to the ceiling;
- another type of grip is opposite to the classic one - the hands are directed at each other with the back side, the thumbs are turned to 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 that are located horizontally, the thumbs are directed at each other, and the palms are facing down.
Initial position
Before proceeding with the exercises for dilution of the hands, it will be necessary to adjust some parameters of the simulator. Adjust it so that, while relaxed, your hands on the handles are about shoulder-width apart. With full abduction of the arms, 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 tightly pressed against the back of the simulator, the body is located strictly perpendicular to the floor, the back has a slight deflection in the lumbar region, the arms are straight, the palms are opposite each other. Before starting the exercise for dilution of the arms in the simulator, slightly move the handles apart from each other to slightly lift the weight from the stops.
Execution technique
Before lifting the load, take a deep breath and hold your breath for a while. Then, feeling the tension in the rear deltas, spread the handles as far back as possible. Make sure that the elbows move behind the plane of the back. If you want to maximize the load on the deltoid muscles and turn off the trapezoid, try to turn your shoulders forward.
At the time when the arms have reached the maximum possible abduction, hold them briefly in this position, continuing to hold the muscle tension, after which you can exhale and return to initial position. Then hold for a second in the starting position and continue to repeat the exercise.
Some machines are designed in such a way that it is not possible to perform reverse dilutions with completely straight arms, so it is possible to perform with slightly bent arms. The main condition is the immobility of the elbow joint - when breeding, it should not move.
To facilitate work when performing an exercise for abducting hands, you need to imagine that you are not retracting the handles of the simulator, but your own elbows. Thus, it will be possible to exclude hands from work and use the target muscles more.
The body during the exercise should be as motionless as possible, try to fix it in one position. This will provide greater execution efficiency and safety for you. When performing dilution of the hands, proper breathing will allow you to produce a more powerful effort.
For maximum inclusion in the work of the deltoid muscles, try to take your elbows behind your back to the maximum during the exercise. If you can't do this, it means that you need to slightly reduce the weight of the projectile or develop more flexibility in the shoulder joints.
Lately everything is getting more people who look after their physical health. fitness, yoga, different kinds sports have become very popular. And it is right. Keeping the body in excellent physical form, a person can complete much more planned tasks and, accordingly, lead a more productive lifestyle.
Benefits of yoga
Make the body more flexible, hardy and slim, and internal organs yoga will help you set up for the right work. A set of exercises that will be performed for half an hour daily will very quickly bring the whole body in order. In addition, yoga classes help to calm nervous system, to handle the stress.
So, for example, the "butterfly" is an exercise aimed not only at stretching and strengthening the muscles of the thigh, but helping to form the correct posture.
Women's Health Benefits
Strengthening muscles of the legs, back and pelvis, very useful for women's health. Stretch the muscles, helping them become stronger, more elastic, yoga will help relieve tension. A set of exercises designed for leg muscles helps relieve pain during PMS.
So, the "butterfly" exercise helps not only to make the muscles of the legs more elastic, but also helps to improve blood circulation in 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.
Exercise "butterfly" for the legs is of tremendous importance. Since during its execution they not only stretch, but also train, which makes the entire thigh area more toned.
In addition, they train. It is formed by alternating the load with stretching the muscles of the entire spine, at the moment when the back is extended and the head is lowered down.
"Butterfly"
"Butterfly" is an exercise that does not require a lot of time and a certain skill to complete. It is performed very easily and simply, but the effect of it is simply excellent, and the sensations during execution are also very pleasant.
To perform this exercise, you will not need any additional equipment, only a yoga mat. In yoga, it is very important to perform all the asanas correctly in order to get the result from the classes. Let's take a closer look at how to properly perform this exercise.
To begin, sit on the mat and stretch your legs in front of you. Then we alternately pick up the left one, then right leg- so that the knees are pointing towards different sides and feet facing each other.
Next, we connect the feet, move them towards us as far as possible. During the first practice of this asana, the knees may be slightly raised from the floor. Then, in the process of practice, when the muscles of the legs become more elastic, the knees themselves will be able to be located on the floor, without your help.
The back should be straight. After the legs are in correct position, the spine needs to be straightened, slightly stretched up. Now you need to grab the feet with both hands. The back is straight, the head is slightly lowered down.
Now let's slightly complicate the execution and on each exhalation we make a slight forward bend. The back remains straight during the exercise.
With each inclination, we fix at the bottom for a couple of seconds, and as we inhale, we slowly rise back.
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 in the same way. You need to return to the starting position, sitting on the floor. We connect the feet together. Keep your back straight. The head is slightly down.
As you exhale, lean forward. We stretch our hands in front of us. Stretch your back and arms forward. We fix 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 in one session. But it all depends on your feelings, and if it is difficult to perform in such a quantity at first, you can do less, then gradually adding a load. Any asana that you perform should bring only joy and pleasant sensations.
For men's health
For the health of men, the "butterfly" exercise is simply indispensable, since 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, due to which stagnation is formed in the hip region.
The only thing to remember 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 to make the body more flexible, slim and hardy. Thanks to their regular implementation, in combination with the right ones, all organs and tissues are stimulated and updated, starting to work correctly.
In addition, by exercising 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 bundles cannot be inflated only basic exercises on the back, because they indirectly affect the outer zones of the deltoids. Reverse dilutions of the arms in the simulator specifically load them and stimulate an increase in the fibers in volume. According to the biomechanics of the movements, the “butterfly” will coincide with the breeding of dumbbells while standing in an incline. Only the Peck-Deck design allows you to maximally wind your arms back and keep the case static 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 chest "stripes";
- visually separates a large chest muscle in the middle into 2 parts;
- draws the muscles of the back in detail.
In addition, she trains the shoulder rotators - rotator cuffs, the power of which determines the quality of the traction and resistance to stress. The Reverse Butterfly exercise helps gymnasts perform exercises with rings in the free program, strike athletes in boxing and with a bat in baseball. Developed rear beams increase the amplitude and power of the swing of side impacts with a racket in tennis and badminton.
Synergists when distributing to back delta in the simulator are: bottom and center of the trapezium, infraspinatus, pectoralis minor, rhomboid. Role stabilizers went to the carpal extensors. Perform a reverse butterfly at the end of a chest development workout before or after or.
Reverse dilution of hands 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 path parallel to the floor.
- Accept IP: a flat back is pressed against a vertical support. Keep your body static throughout the set.
- Spread your arms to the sides, and lift the load from the stops.
- Exhale, hold your breath, tighten the rear deltas and the entire upper back area.
- Spread your arms back to the limit. The introduction of the elbows behind the back ensures the activity of the middle beam, trapezius and rhomboid muscles. If they can only be carried halfway back, reduce the weight and work on the mobility of the shoulder joints.
- After a short delay and muscle concentration on the deltas, exhale and return to the PI. Hold the handlebars at shoulder level with straight arms, and do not lower the weight throughout the set.
- Returning to the bottom point, linger for a second and again proceed to reverse dilutions in the simulator.
If you don't feel work deltas, change the grip. Try holding the handles with your palms pointing in opposite directions with your little fingers up and down, then compare the sensations. In the process, imagine that you are not spreading the handles of the simulator, but your elbows. Visualization will help you the right muscles, and without errors perform a "butterfly" on the rear deltas.
Reverse dilutions of the arms in the simulator in video format:
How many times to spread your arms
- Men beginners work with weights up to 20 kg and perform 15 repetitions in 3-4 sets.
- Girls set the load within 10 kg and perform 12 x 4.
If you don't have a butterfly machine, do a rear delt pitch deck in a crossover or bolster construction. At home, use an elastic band.
exercise trains chest muscles, the biceps of the hands, shoulders and a little forearm are also included in the work. 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 the simulator for a given range of motion.
Hand information in the simulator sitting in front of you: video
The reduction of hands while sitting in the simulator "Butterfly" is aimed at working out the muscles of the chest. This is an isolation exercise, during which only shoulder joint. Despite the fact that the trajectory of movement is strictly set by the position of the handles of the simulator, you should remember some of the nuances of the technique for performing the mixing and spreading of the arms in front of you. Further in the article we will tell you everything you need to know about this exercise.
site 2017-11-29 Reduction and dilution of hands while sitting in the simulator "Butterfly"
Reduction and dilution of hands in front of you in the simulator "Butterfly" - effective exercise to work out the muscles of the chest, which does not require significant preparation. The chance of you getting hurt is minimal. The main attention requires choosing the optimal weight for training.
Reduction and breeding of hands while sitting in the simulator: execution technique
- Starting position: sitting on the simulator. Grab the handrails, keep your back straight, fix your shoulders, elbows slightly bent.
- We begin to bring our hands together in front of us, at the final point of the movement we try to press the chest muscles.
- When reducing, we exhale, when diluting to the starting position, we inhale.
Target muscle load
Application of the exercise
To whom. Everyone from beginner to master.
When. You can perform both at the beginning and at the end of a chest workout.
How many. Do the exercise in the amount of 3-4 sets of 15 repetitions.
The main mistakes when doing the exercise
1. Excessive bending of the arms in elbow joint. The arms should be slightly bent and fixed in this position. Full extension of the arms is not allowed.
2. Lowering the elbows down when mixing. Elbows should look back.
3. Fast sharp and jerky movements. It is necessary to perform smoothly and slowly with an emphasis on the load on the pectoral muscles.
4. Bringing the shoulders forward relatively shoulder girdle Shoulders should be straight.
Breeding arms back in the simulator "butterfly"- This isolated exercise. It is best to perform the exercise at the end of the shoulder workout.
Initial position
Set the height of the seat of the simulator to such a level that when you sit on the seat and grab the handles of the simulator, the brushes are at the same level with your shoulders. Position the handles of the simulator so that they are as close to the base as possible. Sit on the seat of the simulator, rest your feet on the floor. There should be a deflection and tension in the lower back until the end of the exercise, pull the stomach in. The chest is straightened, the neck is straight, the gaze is directed forward. Grab the handles of the simulator with your thumbs down and your little fingers up. The elbows should be slightly bent and the forearm tensed.
Technique for performing rearing of the arms back in the simulator "butterfly"
As you exhale, take your arms back until your elbows form a straight line with your shoulders. The exercise is performed in a short amplitude. When the elbow forms a straight line with the shoulder, hold the arms for 1 second and tighten the rear delt. Slowly return your hands to the starting position. Exhale on effort.
- You should not spread your arms further than the level of the elbow and shoulder: the trapezoid and upper back will be included in the work.
- Set the weight for 12-16 reps.
- Perform until burning in the back delta.
