Butterfly expander- a small simulator, consisting of a “head” equipped with a spring, as well as two semicircular levers, moved apart in different directions and made of neoprene, which does not allow it to slip and injure the skin during exercise. The expander functions through the principle of elastic deformation and serves to locally work out various muscle groups.

What muscle groups is it designed for?

Expander "Butterfly" is designed for almost all muscle groups. It is equally good for the upper back, shoulder girdle, pectoral muscles, arms biceps, thighs buttocks and for abdominal muscles. It has become one of the most sought-after accessories in all fitness clubs, but it can also be used at home.

Exercises

There are a lot of physical exercises that can be done through this expander. They allow you to maintain excellent physical shape and strengthen the muscles of the body as much as possible.

For hips

• For such exercises, the position of the body on a solid base is suitable. Place the butterfly between the thighs, while bringing your knees to the maximum to the junction of the handles. The hips should be parted by relaxing the spring. First stage includes no more than 20 exercises. Gradually, they can be brought up to level 50.
• Exactly the same exercise is done on the floor while sitting. The back does not rest on anything. The abdominal muscles are used to maintain balance. It should be repeated up to 15-20 times.
• You can resort to the development of the inner thigh and abdominal muscles. In this case, the exercise is performed in a supine position.
• Lie on your left side, bend your knees. The knees must be between the handrails of the fixture. Slowly take your right knee to the side, then return your leg to its original position. Do the same with the right side. Exercise on each side is 15 times.

For the press

• To work out the muscles of the press, you should take a supine position. Put your feet on the floor, bend your knees. One handle of the simulator is placed between the thighs, and the other is held in a fixed position by the hands. The head of the device looks up. Raise your legs off the floor, squeeze the expander. In this case, the abdominal muscles should be in a tense state.
• Attach the expander to the wall. Take one step back and kneel so that they are at a 90-degree angle. The distance from your body to the wall should be about 1 m. Bend your body, bending at the waist, then pull your hands to the floor so that the angle at the elbows is straight. Freeze in this position for a few seconds.
• Attach the expander to the wall. Turn your back to her and grab the simulator from above. Sit on your knees and pull the expander down so that your elbows come close to your knees. When reaching the lowest point, tighten the abdominal muscles as much as possible and stay in this position for a few seconds.
• Attach the machine to the wall so that it is flush with your chest. You should stand sideways against the wall and grab the handle of the expander. Then you should turn your back to the wall and move away from it. Return to starting position.
• Attach the expander to the bottom of the wall. Take the handle of the expander and stand sideways against the wall. Move away from the wall a little and make a movement resembling an ax cutting. The body must be rotated. Repeat the same on the other side.

For upper body

• Both sitting and lying position are suitable for performing the exercise. Take the expander with both hands and lift it up. Gradually squeeze the handles of the device. At the same time, the department of the upper part of the shoulder girdle is in tension. The load will be more intense when the arm is moved away from the body for a longer distance.
• By means of a butterfly, you can use the largest muscle of the back. Place the expander at hand. Its head should look at the body. Bend the handle with your elbow.
• Another exercise that is very easy to perform is also suitable for the development of the muscles of the spinal region. The simulator should be held in bent arms at the same level with the chest. When exhaling, press on the handles of the expander, while inhaling, return to the starting position. Perform compression smoothly. Exactly this type of exercise can be performed with the arms straight.
• Take a standing position. Hold the expander behind your back, press it with your left hand to the lumbar region. With your right hand, press the other handle of the device and grasp the waist area. While inhaling, take the starting position. Repeat the exercise with each hand 10-15 times.
• Get up. Stretch your arms forward. With an overhand grip, an attempt is made to connect the hands from the back. Initially, the exercises are performed 5 times. As the load is added, they can be increased up to 20 times.

For chest

It is worth noting that exercises designed for the chest muscles also have a beneficial effect on the arms, back and shoulders. Consider several options for exercises:

• Take the expander so that its head is at the level of your chin, and the handles looked down. The head should be clasped with hands, and the forearms should be placed on the handle.
• By the same principle exercise with a squeezing effect is performed.
• Stand up, stretch one leg forward. The second should be in a 45 degree unfolded position. Place the expander behind your back and hold it by the handles. As you exhale, slowly extend your arms forward. Shoulders should not rise. This exercise is recommended to be repeated 10 times.
• Stand straight with your feet shoulder-width apart, raise your arms up with the expander folded in half. Do low inclinations to the left, then to the right.
• Fasten the expander to the wall at the bottom. Stand with your back to the wall and grab the handles of the fixture. Bend your elbows and begin to raise the expander to chest level. For stability, it is recommended to put your foot forward. This exercise can also be done with one hand.
• Attach the expander to the wall at chest level, stand with your back to the wall and grab the machine by both handles. Extend your arms out to the sides and slowly back away from the wall with one foot forward.

Efficiency

Expander "Butterfly" has become the most affordable tool for adjusting the lines of the body. It is suitable for all age categories. It can be used even by people who have nothing to do with sports.

Exercises with an expander require no more than half an hour a day. You can do shorter sessions throughout the day. They are a great addition to cardio or aerobic workouts. To increase the effectiveness of classes before them, it is recommended to resort to a short warm-up, which will stretch and warm up the muscles.

How to improve the effectiveness of classes

In order for the level of efficiency from exercising with an expander to be high, it is recommended to adhere to the following rules:

• Don't quit your workouts. Physical exercise should be done regularly. At the same time, add the degree of load evenly.
• Set aside at least half an hour a day for exercise.

Expander for breeding

When you apply effort when doing exercises, then you spread the arms of the expander, thereby stretching the spring. This is how muscles develop that have a spreading function in the thighs.

There are a number of breeding exercises:

• Get on all fours, fix the expander on your knees. The head should point backwards. Raise your knee to the side as high as your body allows. Repeat the exercise 15-20 times on each leg.
• Lie on your side, secure the expander with handles around your knees. The head should be pointing down. Spread your knees to the sides to the maximum Do the exercises 30 times.

• Sit on a chair, fasten the handles of the simulator on your knees so that its head looks down. Spread your knees as wide as possible. Repeat the exercise 30 times.
• Sit on a chair with a high support. Fix the simulator in the knees so that its head looks down. Spread your knees as wide as possible. Repeat the exercise 30 times.

additional information

• Despite the fact that the developers talk about its versatility, it should still be noted that it does not work out all the muscles.
• The product weighs very little.
• Differs in compactness.
• It has an affordable price, but this applies to conventional models. Professional-level models have a fairly high price.
• When performing exercises for the arms and chest, calluses and unpleasant painful sensations may appear.

Contraindications

Regarding contraindications, it is worth considering the important point that you should not overload the body unnecessarily. Before deciding to exercise with a butterfly, consult a doctor for advice to eliminate all possible side effects.

When exercising with an expander, the legs experience a rather large load. There are certain diseases in the presence of which the use of sports equipment is strictly contraindicated.

Health problems include:

• fragility of blood vessels and capillaries;
• the presence of diabetes;
• hypertension;
• cardiovascular diseases;
• the presence of a cancerous tumor;
• skin diseases of an infectious nature;
• the presence of wounds and ulcers on the legs.

• When performing physical exercises, muscle tension should coincide with exhalation, and relaxation with a sigh. Proper breathing is the key to a highly effective workout.
• The number of repetitions of the same movements should be calculated so that you make the last movements with effort.

Mistakes

Many women do not do the exercises all the time and leave them for lack of time or desire. This is considered a big mistake, since the expander will not bring any results in this case.

You should also stop taking heavy high-calorie foods. With normalization, the results from training will be much more effective.

The Butterfly simulator, or in another way, the Fai-Master, or quite officially - the expander for training the muscles of the legs and arms of the Thigh Master - is a chic simulator for home workouts for both women and men.

This machine was given to me by a friend for my birthday. I then looked with surprise at a compact pretty little thing. It was hard for me to even imagine what could be done with her. 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?

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

Expander- This is a type of sports equipment, the work of which is based on the principles of elastic deformation. As a rule, they are designed for local study of certain muscle groups and are not universal.

However, the manufacturers of "Butterfly" claim that it is possible to perform exercises for the press, hips and buttocks, arms and back on the Butterfly expander with equal efficiency.

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

Exercising on the simulator for only twenty minutes a day, you can achieve amazing results, getting a slender, toned and beautiful body. This simulator system is exactly what you need to maintain or acquire slender sexual forms.

How does the simulator 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.

From above they are covered with a rubberized material that prevents slipping and rubbing 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 expands, with the levers returning to their original position.

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

Why is it effective?

It turns out that everything is very simple. Of course, you can do the usual ones, and you will also succeed, your legs will become slimmer and stronger.

But the effect will appear a little later than when working with a "butterfly". Yes, and the inner side of the thighs is more difficult to train, and with this device the problem is solved immediately.

Exercises on the simulator Butterfly

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 trainer.

Sit on a chair, moving slightly towards the edge of the chair so that you can freely move your hips, and put your feet together. Place the ThighMaster™ between your knees with the cap facing down.

Place your hands on both handlebars to hold the butterfly trainer in place. Now begin to squeeze the handles of the simulator with the inside of your thigh.

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

Thorax and chest

Hold the Butterfly trainer so that the edge of the cap is directed towards your chin, and the handles of the simulator are directed down to 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.

upper body

This exercise excellent for working almost all the muscles of the upper body.

Keep squeezing the handles while slowly raising and lowering the Butterfly expander. Each position works a different muscle group in the upper body. Rhythmically move from one position to another with each repetition.

This exercise can be done either fast or slow. For a more intensive study of the muscles of the chest, stretch your arms as far forward as possible.

Do not stop squeezing the handles throughout the exercise; the load can be slightly weakened if you start to get tired. Grasp the handles only with the back of your hands.

Triceps

Stand up straight, knees together, press the ThighMaster to your waist and thigh, with the cap in front of your waist.

Place one hand on the top handle and the other on the bottom handle, keeping your elbows close to your body. (It is very important that the elbows remain in this position throughout the workout in order to most effectively strengthen back hands).

Now press down on the upper handle, trying to press it as close as possible to the lower handle. Do not let go of your hands, return them to their original position with force.

Belly (twisting)

Lie on your back on the floor, bring your legs together, and bend them at the knees, feet on the floor.

Now place the butterfly expander in such a way that one handle is somewhere in the middle between the thighs, and the other is pointing up in front of the face. In this case, the cap must be directed upwards.

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

Exhale when lifting, inhale when returning to the starting position.

Upper back

This exercise can be performed both standing and lying down.

Press one handle of the Butterfly Machine against 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 expander firmly right hand.

Place your left forearm on the extended handlebar of the machine, and then begin to squeeze your forearm down with the inside of your elbow, towards your thigh.

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

Expander Butterfly for breeding

On the shelves of sports stores you can find the closest "brother" of our "butterfly" - this is the so-called "chest", or a breeding expander for training the hips and buttocks. It has the same shape, only the levers are compressed in the initial position.

With effort during the exercises, you spread the levers, unclenching the spring. This is how the spreading muscles of the thighs are worked out, the “ears” are removed very effectively, the buttocks are tightened.

Breeding exercises to train the thighs and buttocks

	1. Standing on all fours in a table pose, set the expander so that the handles are fixed on the knees and the head looks back. Raise one knee to the side as high as you can. Repeat 15-20 times on one and the other leg. 2. Lying on your side, secure the Butterfly expander with the handles on your knees. Raise your top leg as high as you can. Repeat 15-20 times on one and the other leg. 3. Lying on your back, tear off the pelvis so that the front surface - the stomach and hips together form a straight line. Secure the machine with the handles on your knees so that the head looks down. Spread your knees out to the sides as wide as possible. Repeat 30 times.
	4. Sitting on a chair, secure the machine with the handles on your knees with the head facing down. Spread your knees out to the sides as wide as possible. Repeat 30 times.
	5. Rest your hands on a chair, keeping your back straight. The knees are bent. Secure the machine with the handles on your knees so that the head looks back. Spread your knees out to the sides as wide as possible. Repeat 30 times.
	6. Sitting in a chair with your feet on a high footrest, secure the machine with the handles on your knees with the head facing down. Spread your knees out to the sides as wide as possible. Repeat 30 times.

Conclusions and observations of people who used the simulator

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

Where can you buy expanders?

This "butterfly" has become not only my assistant. Many who ran to me for a cup of coffee, seeing her, immediately said - come on, come on ...
If you like this really great butterfly trainer for working out the thighs, buttocks and chest, then you can buy it at online store.

On the modern market there are a lot of simulators for home use, which allow you to effectively work out all muscle groups. Butterfly expander is one such device with which you can train various parts of the body, despite the simplicity and primitiveness of the design. According to reviews, the result of regular classes is noticeable in a short period of time. Consider the features of this simulator and consumer reviews about this device.

Description

Butterfly expander is a variation of the traditional counterpart used for arm training. It is often used by people engaged in sedentary work who need to keep their body in good shape. Sports equipment allows you to work out the following muscle groups:

• Breast.
• Hip.
• Press.
• back.
• Triceps and biceps.

With such a simulator, you can start training immediately, it does not require a long study and special installation. It is worth noting that such a device has a very limited mode of adjusting loads, so you can increase the tension on the muscles up to a certain limit, but it is permissible to keep them in good shape daily without any problems.

Exercises with a butterfly expander for women

This simulator requires compliance with special manipulations to achieve the desired effect.

• protein diet and proper nutrition without eating junk food.
• Avoid junk food and unhealthy fats.
• Compliance with regular workouts.
• Development of individual muscle groups by category.

Sports elementary projectile makes it possible to evenly distribute the load. The main thing is to follow the intended goal exactly, not to overdo it with loads and concentrate on working out particularly problematic areas.

Butterfly expander exercises

Let's start a review of three popular exercises for the pectoral muscles:

1. The simulator is taken with the handles down so that the middle part is at the chin. They make squeezing movements, like push-ups.
2. One leg is put forward, slightly bending at the knee. The simulator is held behind the back, while exhaling, pushing the handles of the projectile. When performing the exercise, it is advisable not to raise your shoulders.
3. Stand - back to the wall. Holding the simulator by the handles, spread them to the side with a simultaneous lunge forward. Resistant legs change after each approach.

"Butterfly" for the hips

To work out this muscle group with this simulator, there are also several options. In one of them, you need to sit on the floor, taking into account the lack of support behind your back. The expander is placed between the knees, after which they are brought together until the handles are completely aligned. The initial stage is 20 repetitions with a gradual increase to 50 times. You can also do the exercise while sitting on a chair.

A similar workout is done in a position lying on your side, changing the position of the simulator several times.

In the next one, with a butterfly expander, they lie on a comfortable side, positioning the simulator so that the knee is between the handles. Raise the leg with a gradual return to the starting position. The number of repetitions is 15-20 times for each limb.

It is worth noting that these exercises develop the inner thigh well. Alternatively, you can place one handle of the projectile between your knees, and use the other handle to unclench them with your hands. This workout also works the abdominal muscles.

Triceps and press

To work out triceps on a butterfly expander, an exercise will be effective when one of the handles of the simulator rests on the thigh, and the second element is fixed with the forearm. It is necessary to ensure a tight fixation of the projectile. Hands are lowered as much as possible (to the stop), after which they are raised back. The number of repetitions is 15-20 times.

The press can also be easily maintained in the desired shape. In the prone position, one handle is fixed between the knees, the second part is picked up and the abdominal muscles are pumped, squeezing and unclenching the sports equipment. When performing exercises, you can not relax the press.

Another exercise - the simulator is securely fixed near the wall, leaning on the handles and wrung out so that the elbows are pressed against the knees.

For the back and buttocks

The butterfly expander simulator is effective for working out the back, this is especially true for users who lead a predominantly sedentary lifestyle (for example, working at a computer). Elementary occupation:

• Position - feet shoulder width apart.
• The handles of the simulator should be directed upwards.
• The projectile is compressed and expanded.

The effect is the optimization of the configuration and work of the muscles of the back and associated areas.

For the buttocks, the butterfly expander fits perfectly. This part, often problematic for women, can be corrected after completing complex exercises. To do this, there are several variations that are suitable for women of different ages and builds. If you do classes at least three times a week according to the established program, the result will certainly please you. Do not forget about warming up and periodic rest for the muscles being developed.

Other exercises

Some of the fair sex complain about figure flaws in the arms and shoulders, despite a slender and beautiful body. The expander will help to cope with this task in just a few weeks. Below are a few options for exercises that allow you to develop and strengthen problem areas on hands:

1. Place the device so that one handle rests against the chest part of the body, and the second handle must be held in the arm bent at the elbow joint (pressed against the body).
2. Handles should be connected by bending the upper limbs.
3. Active movement should occur only in the elbow.

Another small set of exercises aimed at developing the main muscles of the hands:

1. Starting position - the same position as above.
2. One handle of the simulator is on the knee of the leg, the second is taken in hand. The projectile head rests against the frontal surface of the thigh.
3. Next, pulling the knee to the chest is performed, with compression, but not displacement of the device.

Advantages

Butterfly expander makes it possible to perform many exercises to develop certain muscle groups and keep the whole body in good shape. The main thing is to properly distribute the load and not be lazy, moving from light workouts to heavy loads. It is also necessary to take into account the recommendations of the attending physician, especially if there are chronic diseases and their accompanying symptoms. The buttock buttock expander, when used correctly, will allow you to configure your figure, support muscle tone and just create a cheerful mood for every day.

Contraindications

To obtain the maximum benefit from the use of the simulator in question, a number of factors must be considered. Do not overload the body too much. It is necessary to read the pulse and pressure readings. It is not recommended to deal with the use of an expander for those people who have hypertension, lesions of the nervous and of cardio-vascular system. In addition, classes for patients with diabetes, cancer, skin diseases and injuries are excluded. Caution should be exercised by pregnant women.

The butterfly expander is a simulator that works in compression. It is quite easy to use, does not take up much space, but at the same time allows you to work out the main muscle groups. How exactly the expander works, you can find out by watching the video:

Advantages of the butterfly expander

Advantages of training with an expander:

• easy to use and does not require any special instructions for use;
• suitable for people with different builds;
• saves time, as you can effectively practice right at home;
• takes up little space;
• can be used at any convenient time.

The only drawback is the lack of the ability to regulate the load, but this can be dealt with on your own.

A set of exercises with a "butterfly"

Butterfly expander is ideal for simple exercises at home.

1. We work out the internal muscles of the thighs. Sit on a chair and hold the levers of the simulator so that its head looks down. We take the levers with our hands for stability, and squeeze them with the strength of our legs. This exercise can also be done on the floor, lying on your side. We repeat 50 times.
2. Working out the chest muscles. We clamp the “butterfly” between the forearms, while the elbows look down. Now we compress them, as close as possible to each other. We return to the starting position, and then repeat 30 times.
3. Load on the upper chest and shoulders. We raise the wings vertically upwards, holding them with our hands. We squeeze the handles, using the muscles of the upper shoulder girdle, while not lowering our hands. Range of motion is up to you. Repeat 30 times.
4. You can pump the triceps by putting one end of the expander on the leg, and use the other as an armrest for the arm. We press the elbow as close to the body as possible. We squeeze as strongly as possible, working with the strength of the forearm of the hand. We keep our back straight.
5. To work out the press, we lie down on the floor, bend our legs at the knees, press our feet to the floor. We clamp one lever between the thighs, and hold the second with our hands at chest level. The head is pointing up. Raising the legs from the floor, we squeeze the simulator and strain the abdominal muscles. Repeat 40 times.
6. Lying on your side, set the simulator between your legs, as shown in the photo. Slowly squeeze and move the leg to its original position. Repeat 15 times on each side.
7. Lying on the floor, we work on the buttocks. The wings are clamped between the knees, the head of the device is raised up. Squeeze your knees, applying maximum effort. Repeat 20 times.

How to increase the effectiveness of classes with an expander

Rules to follow for maximum results:

• training should be regular with a gradual increase in loads;
• the minimum time for daily classes is 20-30 minutes;
• the last effort during the work of the muscles must be done, overcoming weakness and resistance;
• stick to the right diet.

Not everyone who wants to play sports has enough time to go to the gym. Then the idea arises to exercise at home, but for independent training, you need to purchase at least collapsible dumbbells,. Another sports attribute diversifies home fitness classes - the butterfly expander.

Design features

The universal trainer for legs and arms is a modified version of the shock-absorbing tape. It is made in the form of bent and symmetrically located rubber levers, equipped with handles and covered with neoprene. In configuration, they resemble butterfly wings or figure eight. The segments are interconnected by a spring hidden in a capsule. The attribute is easy to use and in terms of efficiency is not inferior to many simulators in the gym. In addition, it does not take up space, costs little and lasts a long time.

How to choose

A variety of assortment allows you to buy an attribute of any value. In priority- products of well-known sports brands. For newbies and a pro will do Thigh master AL1009 L(700 rubles), other models from this line or cheaper products with a quality certificate. At the time of buying for confidence visually evaluate the material for strength and check the operation of the spring.

Benefits of mobile design

To overcome the resistance when compressing the spring, the athlete is forced to exert muscular effort. When contracting, the muscle fibers of the chest, shoulders, and even triceps get a good load. Sets of exercises with a butterfly expander for the press, hips, buttocks are more often chosen by women. With its help, they not only strengthen the muscles, but also polish the forms.

To get results follow the rules:

1. Exercise at least 30 minutes a day.
2. Perform the movements slowly and mindfully.
3. Determine the number of repetitions for yourself - about 40-45 movements. Do the last 4-3 doubles through force.
4. Reduce by 1/3 for chiseled shapes.
5. Before training.

Exercises with an expander for women for legs

Option number 1

The technique models a beautiful line of the hips and loads the small and large muscles of the legs.

1. Sit on the rug, bend your legs, put your feet wide apart under the sofa, rest your palms behind your back.
2. Straighten your shoulders and back.
3. Between the thighs, clamp the thigh master machine, directing the capsule with the spring towards the knees.
4. With the effort of the internal femoral muscles, smoothly squeeze and unclench the “eights”.

Option number 2

1. Sit on a chair, with your legs bent at an angle of 90 °, rest on the floor.
2. Place the simulator between your knees so that the "wings" swing open up.
3. Work with your knees, trying to collapse them completely.
4. Spread your legs to the allowable amplitude.

Option #3: Inner Thigh Expander Technique

Initially, the design was created specifically for training the adductor muscles. According to women, she copes with this function perfectly.

1. Lie on your right side, lean on your forearm and rest your head with your palm.
2. Place your left hand in front of you.
3. Place the “butterfly” between the legs so that it rests on the hips with its wings.
4. Squeeze your legs, bringing your knees together and apart.
5. Repeat the same movements for the reverse side.

Exercises with ThaiMaster on the press

1. Without getting up from the floor, roll over onto your back, align your body in a line, bend your knees.
2. Hold one “wing” with your knees, pull the second to your face.
3. Now lift your limbs off the floor, feeling the tension in your abdominal muscles.
4. Lower, repeat the movement many times.

Chest option

1. In a standing position, take the expander and turn the spring to the chin, point the “eights” down.
2. Place both palms under the capsule, place the forearms on top and hold them in line with the shoulders.
3. Squeeze the “wings” by bending and unbending your elbows as much as possible.

How to bleed the upper body

When performing this technique, work shoulder girdle and core muscles.

1. Firmly squeezing the expander with the back of the hands as in the previous exercise, lower your arms up and down.
2. In each position, the load falls on different muscle groups.
3. For a better study of the pectoral muscles, pull your arms forward.

Triceps workout

1. Sitting upright, press one “eight” of ThaiMaster to the thigh, turning the cap towards you, the second one - on the forearm.
2. Intensively squeeze them, pressing on the upper segment.
3. Without relieving tension, straighten your arms.

With regular classes and controlled execution of techniques, the result is visible in a couple of weeks.