First, the use of butterfly machine
In the eyes of bodybuilders, the middle seam of the chest can be described as the "difficulty" of exercise. The thickness of both sides of the middle seam of the bodybuilder's chest muscle is the same as that of the whole chest muscle, and the middle seam is narrow, just like a line. But people who have practiced for many years tend to get weaker and weaker in the middle muscle, which is inconsistent with the development of both sides. In order to better shape the perfect curve, butterfly swimming machine has become the first choice for bodybuilders.
Many people don't know much about butterfly machines. Maybe they met at the gym, but they don't know how to use it. Butterfly machine is also called butterfly machine bird. It is mainly to exercise the "ditch" of pectoralis major to make it look fuller. Its target exercise site is the separation degree of pectoralis major muscle. The movement principle of butterfly swimming machine is to take the action of "crossing the bridge". By touching the athlete's elbow, the range of motion can be enlarged and its safety can be improved. The action of butterfly swimming machine not only exercises the middle and lower thoracic seam, but also has a strong stimulating effect on the whole thoracic seam. By changing the grip form, we can focus on stimulating the upper thoracic seam.
You need to master breathing skills when you practice butterfly swimming. Generally, when you relax, you inhale and exhale when you exert yourself, which can concentrate your attention and make it easier to exert your strength during heavy-load training. From the perspective of bodybuilding training, butterfly swimming machine is more aimed at the inner edge of pectoralis major.
In recent years, with the continuous improvement of people's requirements for fitness equipment, the so-called chest clamp has appeared, which is a device derived from butterfly swimming machine. More comprehensive, you can achieve different training purposes through the change of different arm angles. At the same time, it can be turned into an instrument for backward training the posterior bundle of deltoid muscle, rhomboid muscle and part of trapezius muscle.
Butterfly stroke exercises our muscles in many parts. Friends who like to keep fit can try to use the butterfly swimming machine, and the effect of exercising muscles is also very good, such as deltoid, pectoral muscle, biceps brachii, lower trapezius muscle, teres major, latissimus dorsi, etc., to create a perfect chest curve, which is one of the favorite sports equipment for bodybuilders.
Butterfly machine action belongs to anaerobic exercise, which means inhaling with butterfly machine and then doing the action, exhaling when the action reaches the peak and inhaling when the action is close to reduction. This can ensure the safety of many movements and keep the muscles tight after inhalation; At the same time, ensure the oxygen needed for exercise.
For beginners, you should be cautious when using butterfly machines. Don't exercise blindly. If the movements are not standardized, the feeling of muscle exercise will not be obvious, and you will be easily injured by sports when using the butterfly machine. Therefore, it is extremely important to master the use of the butterfly machine.
The fitness instructor introduced the correct use of the butterfly swimming machine, that is, straighten your arm like a flat lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp your chest. Because the arms can be staggered, the range of motion is also very large. This action is characterized by fully squeezing the upper chest to make the chest muscles on both sides "stand up". In terms of exercise intensity, it is divided into 3 ~ 5 groups, with 8 ~ 15 times in each group.
After adjusting the movable pin of butterfly machine, the movable range is enlarged and the medium weight is used. Practitioners can push the armrest up slightly, which can make pectoralis major and biceps brachii stretch passively and play a relaxing role. When using the butterfly swimming machine, you don't have to hold it on the handle, you can hold the upper, middle and lower parts of the handrail, and you can stimulate the upper, middle and lower parts of the chest muscles at the same height to play a targeted training.
Second, the role of butterfly machine
Butterfly swimmers, birds and gantry are common equipment in gymnasiums, but they also exercise muscles to varying degrees. The gantry is better than the other two in training the inside of the chest muscles, which can stimulate your hands more deeply, especially when you are lying on a stool. However, the effect of birds on the lateral side of pectoral muscles is incomparable to that of butterfly machine and gantry. However, the flying bird is not as good as the butterfly machine when exercising the inside of the chest muscle, because the flying bird has no resistance when its hand is in the middle, and the butterfly machine has the above remarkable effect.
The bench press of dumbbell and barbell is the trump card of chest exercise, but its auxiliary muscle is triceps brachii. Simply using dumbbells and barbells will easily lead to premature fatigue of small muscles and affect the training effect. The auxiliary muscle of butterfly swimming machine is biceps brachii. Combining dumbbells and barbells can strengthen the stimulation of chest muscles.
Although it is easy to feel shoulder pain and fatigue when exercising on the butterfly machine, the fitness instructor said that this is a normal phenomenon, because the triangular toe-in of the butterfly machine itself is one of the main power parts, which is to perform compound movements during exercise.
The range of butterfly machine clamping chest is also better than other instruments, and it can exercise the middle seam of chest muscle as well as the bird machine. Therefore, the butterfly machine has become the first choice for people who want to create a perfect chest curve.
Third, the benefits of butterfly machine clamping chest
The advantage of butterfly chest clamp is that the tension on the pectoral muscle is constant and will not change with the change of arm position. Because the "bridge" action can be adopted, the elbows touch each other, the range of action can be larger and the safety is better. Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam.
Four, the common types of fitness equipment
(A) the whole body fitness equipment
Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms. Such as 10 comprehensive trainer, home 16 functional fitness equipment, etc.
(2) Local fitness equipment
Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with electronic display devices such as time, speed, distance and heart rate, so that exercisers can master the amount of exercise themselves. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym. For example, exercise bicycles, rowing machines, stair climbers, treadmills, calf benders, heavy hammer tensioners, lift heel trainers, etc.
(3) Small fitness equipment
Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls is most suitable for middle-aged and elderly people. Such as dumbbells, kettlebells, crank barbells, spring tensioners, fitness discs, elastic rods, handles, tension ropes and so on.
Five, people who have seen how to use the butterfly machine will see:
1, how to use fitness equipment butterfly machine
2. How to use rowing machine correctly
3, the use of digital compound machine
4. How to exercise with abdominal muscles?
5. How to use the rowing machine