"Butterfly" (butterfly kick) is traditionally considered an element of wushu. However, she also enters such areas as capoeira, gymnastics, figure skating, dancing, and has settled perfectly in tricking. You will need the element for further development in our favorite discipline and mastering, for example, such an element as btwist. The complexity of mastering the "butterfly", oddly enough, is in its simplicity. It is a rotation in a horizontal plane around its axis, the rotation occurs due to a dynamic entry into the element, a sharp swing of the foot and gained speed and height.
Warm up
For the qualitative performance of the element, it is necessary to clearly understand how to correctly enter, swing the leg and land. And for this, a specific warm-up and warming up of the necessary muscle groups are necessary.
Stand against a wall or machine, tighten your buttocks and swing your leg back, trying to raise it as high as possible, while trying to pull the toe.
- Alternate legs.
Tilt the body, while the shoulders should be straightened, and the gaze is directed in front of you.
- Simultaneously lift the body and swing the leg back, while controlling the deflection in the lower back, tension in the buttock and the direction of gaze in front of you.
- Alternate legs.
Lead up exercises
"Butterfly" from the place at the machine
This exercise will help you understand how to properly enter the butterfly kick and swing your leg. The machine will help you in coordinating movements and maintaining balance.
Stand with your back to the machine.
- Tilt your body forward and make a semi-circular motion with it.
Grasp the barre with your hand and jump with one foot, land on the fly leg.
- Grasp with the second hand and jump with the second leg, land on the fly leg.
Take a starting position.
Leg extension without machine
In fact, this exercise is a swing of the body and a swing of the leg. It is necessary in order to coordinate the movement of the body parallel to the floor and the height that appears due to the swing of the leg. Try first to do the exercise at low speed, swinging your leg - without jumping.
Do a leg swing.
Turn around to face the starting position.
"Butterfly" from a place
This is an almost finished element that we are striving for today, only without calling.
Tilt the body in the opposite direction from the side in which you are going to move, stretch your arms forward, transfer the weight to the supporting leg. The leg should be bent at the knee and directed to the side in the same way as the body.
- Make a movement with the body in front of you, while transferring the weight of the body to the other leg.
- Push off well from the floor and make a swing with your foot in a jump.
Land in the line of motion or at the same point from which you took off.
Important!
If you swerve out of the line of motion on landing, you will lose altitude and trajectory. You will not be able to continue the inertia of movement that was set by the run-up, and, accordingly, you will not be able to direct it to the next element of your bunch.
Entry to the "butterfly"
The most important part of any element is its beginning, i.e. the correct entry. Without this, you will not be able to set the speed, choose the right trajectory, gain altitude and perform your trick efficiently.
Swing your supporting leg back in a semicircle, helping with the reverse of your arms.
Stand firmly on the supporting leg, and tilt the body down, thereby fulfilling the initial “butterfly” position.
Basic Mistakes
1. Leg swing straight. Such a mistake will lead to the fact that you will not be able to accurately transfer the weight of the body and lose balance.
The movement of the fly leg should be directed in an arc and should go as low as possible.
2. Ignoring the help of hands. Such a mistake will lead to the fact that after performing a swing with your leg, you will begin to twist - and you will not be able to control this rotation. In addition, without the work of the hands, you will not be able to properly enter the "butterfly".
Be sure to carry out powerful work in reverse with your hands.
Control the distance between the legs after entering - they should stand as wide as possible. Otherwise, you will not be able to properly transfer the weight of the body from one leg to another and make a swing with the body.
Once you have mastered this exercise well, try taking not one step, but two, at the beginning of the butterfly kick. Thus, you will gain good speed, which can already be directed to the second part of the element - the leg swing.
2. We perform the "butterfly" from the sunset
Stand with your back in the direction of movement, direct your gaze in front of you, concentrate your body weight on the supporting leg and get ready for the reverse movement of your arms.
- Move the supporting leg back in a semicircle, helping with the reverse of the arms.
- Perform one more backward movement with the supporting leg in a semicircle, helping with the reverse of the arms. This way you pick up speed.
- Stand firmly on the supporting leg, and tilt the body down, stretch your arms forward, while the weight of the body is on the supporting leg.
- Make a movement of the body in a semicircle, while transferring the weight of the body to the other leg. Hands must be carried out in maximum amplitude during the movement of the body.
- Make a strong push with your foot, helping with a swing of your hands.
- Make a swing with your foot in a jump.
Land firmly on your feet with your toes pointing away from the direction of travel.
Basic Mistakes
1. Pressed hands during the swing of the body. Such a mistake will lead to the fact that you will not be able to gain the necessary speed to perform the correct "butterfly".
Hands must be carried out in maximum amplitude during the movement of the body.
2. Lack of deflection in the lower back. Such an error will lead to the fact that you will not be able to control the trajectory and fly beautifully parallel to the floor.
The back should be as tense as possible, and the lower back bent.
So, today you learned how to perform the butterfly kick element. Follow Max's advice and hone your skills.
Step-by-step instructions for the eighth lesson
1. Warm up well before training, paying special attention to swinging your legs.
2. Practice doing "butterfly" from the place at the machine: stand with your back to the machine, tilt the body and make it move in a semicircle, grab the machine with your hand and jump with one foot, then the other and take the starting position.
3. Practice leg swing without machine, i.e. swing your body parallel to the floor and swing your leg.
4. Try to do "butterfly" from a place: tilt the body parallel to the floor, swing it, push off the floor and swing your leg in a jump, while it is important to land in the line of motion.
5. Practice doing entry to the "butterfly": stand with your back in the direction of movement, perform a sharp swing back in a semicircle, helping with the reverse of the arms, stand firmly on the supporting leg, and tilt the body down, the distance between the legs should be as large as possible.
6. Now connect the approach to the "butterfly" and "butterfly" from the spot. When landing, the toe should point in the opposite direction from the direction of travel.
And in the next lesson, according to the plan, we have an equally important element - kip up. It will add bodywork skills, help with explosive strength training, motor coordination and allow you to move further in mastering your tricking. See you:) !
Music used in the video: Sivey - "A Little Help".
Hi people. How are you? This article contains "awesome" information called "Butterfly Exercise for the Pectoral Muscles." Here I will tell you about the mechanics of the exercise, the working muscles, the purpose of this movement, its nuances and differences from analogues. All this right now.
To be honest, my favorite of all the exercises is the bench press on a horizontal bench: I would do it if my physiology allowed, day and night. Nevertheless, I do not hesitate to do other exercises for the pectoral muscles, that is, the chest. Among them, the layout of the hands was tangled up. But let's take a closer look at this.
Hand layout, she is a "butterfly"
You can spread your arms, as you know, in a simulator (block) or with dumbbells. With dumbbells, this is done in a prone position, and in the simulator - sitting. Pay attention to this: body position is a key and fundamental difference.
For ease of understanding, usually the dumbbell layout is simply called the “layout” or the spread of the arms, but the spread of the arms in the block simulator is called the butterfly: you sort of flap your wings.
I'll take a break. To be honest, I do not quite understand why the wiring is called wiring, because the exercise gets its name based on the power effort. Bench press, when you press the weight from yourself, bicep curl, when you bend your arms with a barbell, but here it's the other way around.
The power effort in the "butterfly" is the reduction of the hands, not the breeding. Therefore, it would be more appropriate to call this exercise the reduction of hands in the simulator or with dumbbells, and not the wiring. But it is, my reasoning.
So, the "butterfly" has an advantage over the dumbbell layout: the peak load (muscle contraction) does not subside at the highest point (with full reduction of the arms). But in the breeding of the hands lying down, this tension subsides: the load, when you raise and bring your hands with dumbbells lying down, goes down, as it were, along the arms, relieving tension from the pectoral muscles. This is bad, because the goal is not to save more energy, but to spend it, thereby downloading the necessary muscles.
Exercise features
I would like to clarify the working muscles, because to say that the chest works, it means to give a "smeared" answer, as politicians do - they never answer directly. So, the pectoral muscles work here in full, but their different parts receive a different load.
In the "butterfly", basically, the inner parts of the pectoral muscles are most strained, but this exercise is not as simple as it might seem: the outer parts get stretched when the arms are spread. Why this is needed, I will say a little lower.
Another feature of this movement is the ability to regulate the amplitude of movement you need (the width of the spread of the arms). Put more, and the muscles will be loaded and stretched more.
Please note that having set yourself a certain weight on the block, try not to put it completely in place, not to lower it to the end so that it knocks. This is necessary so that your muscles do not lose tension when you put down the weight.
There are different block simulators in which hands can be held in different ways during mixing. So, you can bring almost straight arms, or you can bend them at the elbows (the forearms look up, and you bring your elbows together). By the way, the second option is preferable, because in it the amplitude of movement is greater (in the first case, you move your palms, in the second case, your elbows). Therefore, the breasts receive a greater load.
Since the "butterfly" is an isolating exercise, only one muscle group should work. Therefore, do not “cheat” when bringing your hands together in the simulator, do not lean forward, do not take your back off the seat back, and when your hands approach each other, strain your pectoral muscles, as if additionally (not due to exercise, but on your own).
In the future, with full mixing and spreading of the arms, you will have to linger in these positions for literally one second, again, to increase tension in the pectoral muscles. Try it, and then be sure to unsubscribe in the comments, what are the sensations.
Why use "butterfly"?
First of all, this movement is used as a shaping movement: with constant use, it gives the pectoral muscles a shape - expands from the outside and grows mass from the inside. One chest muscle looks like a uniform pillow - this is the result of working with this exercise. But, again, the exercise is insulating. This one movement "you will not be full." Therefore, the chest must first be tired with the basic ones.
The principle is this: you work with basic exercises for the chest, and only then “finish off” the chest exercises with isolating ones, giving them a shape, pumping them with blood. Bodybuilders call this process "grinding."
For girls, this exercise is an excellent help for the formation of a natural muscular corset of the chest, especially if the female breast is large. I think the girls understand what I mean. Or vice versa, the chest is too small? Then in tandem with a bench press, for example, or with a dumbbell bench press, you can slightly increase the volume of the chest due to the growth of muscles in this area.
When to use?
As I said, the “butterfly” is used after basic exercises, but often programs are built in such a way that triceps are also pumped with the chest on the same day, where there are also basic exercises. So after what to do wiring in a block simulator? Naturally, after basic chest exercises, and then move on to triceps exercises, even though they will be basic. 
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Synopsis of a 15-minute peer-to-peer learning session I did at work last Wednesday. My super-useful and vital fifteen minutes.
Having not figured out what to teach colleagues in 15 minutes, I decided to teach at least something interesting.
I want to talk about a part of my vast pool of useless skills - balisong folding knife tricks. This is a hobby that I am currently pursuing. I don’t know too much yet, but I was glad to teach at least some of this.
A piece of history. According to the most common legend, the balisong or, as they like to call it, the butterfly knife came to us from the Philippines. Compact and safe when folded, the knife was invented for their needs by local fishermen.
Balisong was originally double-edged. But later it occurred to someone that they can not only cut, but also do all sorts of wonderful tricks. Probably, it is in connection with this that almost all models are now produced with one-sided or, in extreme cases, one-and-a-half sharpening.
An example of double-edged balisongs
Safe handle and Bite handle. The butterfly knife has two handles. At first, you can distinguish them for yourself by the fact that a ponytail dangles on one of them, and not on the other. For the one on which there is no tail, it is safe to hold on. In this case, no matter how you turn the knife, the worst thing that threatens your fingers is hitting them with the second handle or the blunt side of the blade. (In fact, sometimes you can pinch some part of your hand in a very disgusting way and get a mountain of discomfort and a tiny long-lasting bruise.) This handle is called the Safe handle. Because it's safe.
The other handle should be held with care, because the hand on it is between the hammer and the anvil. The blade looks at your fingers with its sharpened side, and if you carelessly swing it, it will happily slam on them. "Bite." Therefore, a handle with a clasp is called a Bite handle.
Balisong Anatomy
The point is this. Most of the tricks for beginners are designed so that we do not let go of the Safe handle. The one I showed is no exception. This is perhaps one of the easiest and most controlled tricks you can find on the internet. At the same time, it looks spectacular and, as for me, is ideal to start a hobby, because it allows you to quickly feel great.
I am attaching a great tutorial from YouTube here. The person who makes them explains very well, gives hints, talks about the subtleties and possible mistakes. He has the highest quality flipping video tutorials.
As you can see, Basic Twirl can be divided into 3 movements. 1 - open the knife and move the index finger over. 2 - throw the knife over the index finger. 3 - lower the safety handle with your middle finger a little and, moving your thumb behind it, push it sharply, giving enough momentum to make a ≈270-degree (180 due to its own hinge and a little more than 90 on the hinge of the second handle) turn and be at you in hand. These movements can be learned by repeating them individually, but to make them look beautiful in the end, you have to get the hang of doing them as one long and continuous gesture. Therefore, I still recommend doing this: learned 1. Learned 1-2. Learned 1-2-3. Show off in front of friends.
Basic Twirl, if performed correctly, does not endanger the fingers at all, since all manipulations are carried out exclusively with the Safe handle. Possible critical error- at the very beginning it is wrong to take a knife, confusing the handles. Then, at the beginning of the second movement, the blade will land on the index finger. The result is thousands of gore, but even worse, a negative experience, because of which the weak-willed can completely lose their desire to learn.
The second theoretically possible mistake is if you somehow magically manage to close the knife, put your fingers on the sharpened side of the blade and slam them from above with the landing handle. Theoretically, it is possible. Practically, it is difficult to do. Do not do that.
Today Balisongs come in all shapes and sizes.
How to start a new hobby. To start and see if this hobby is close to you, it will be enough to buy some Viking Nordway for 200 Russian money and a fabric patch in the nearest tourist equipment store. Next - make a strong-willed decision where we will glue the patch. You can once glue them to the sharpened side of the blade. Otherwise, we will repeatedly seal the holes in the fingers, which will inevitably appear during training.
You can order meaningless and merciless “training tools” on the Internet. It is worth noting that good manufacturers make holes in the blade for a reason, but to maintain weight balance. Training balisongs have a much thicker blade than real ones. Holes are needed so that such a knife weighs as much as a non-training one. Having had a lot of fun with a toy and picking up a similar model with a sharp edge, the sensations should be familiar. This is critical for spinning tricks. In them, we rely a lot on momentum, torque and do not hold the knife as securely with our fingers as usually happens in Twirling.
Pointless merciless Training and Practice Tool
More meaningful, but no less merciless
Benchmade balisongs are considered the best flipping knives. The average model will cost 200-400 US dollars.
Popular model Benchmade Balisong 42
It should also be borne in mind that knives of this design with a blade length of more than 9 cm illegal in this country. Those ordered from behind a hill can easily get stuck at customs and not arrive.
Play safe! All good.
Don't kill the living!
Butterfly simulator, helps to train the muscles of the press, arms, legs. Butterfly is suitable for training men and women. There are many varieties of this simulator, which we will discuss below.
Advantages
- Has a very simple design.
- It is lightweight and easy to handle.
- It can be used at home, in the country and even at a picnic.
- The weight and compactness of the expander makes it easy to carry.
- The expander has no restrictions on age and gender.
- You can use it with any physical data.
Instruction
Helps to improve body contours, increase muscle tone. The expander works due to compression. , arms, backs, abs, chests are effectively strengthened in a short time.
"On compression", this is the basic principle of work. That allows you to work out many muscle groups. It is recommended to train for about thirty minutes daily. Repeat exercises fifteen times.
Exercises for the inner thigh muscles
Initially, this simulator was designed mainly to deal with a very difficult area, the inner thigh. Many people know how difficult it is to cope with muscle flabbiness in this particular sector. "Butterfly" is one of the few simulators that fights this problem very effectively.
- Sit in a chair in a position that will allow your hips to move freely.
- Hold the expander between your knees, head down and put your feet together.
- It is advisable to keep your hands on the handles of the expander.
- Start the power load with the help of the hips, the knees should move towards each other.
- The exercise is done about fifty times.
- You can do it in several ways.
Exercises for the abs
It will help to give a load to all the abdominal muscles, which is very important for those who want to have a flat tummy.
- Take a lying position on the floor.
- Bend your knees and rest your feet on the floor.
- Fix one handle of the simulator between the knees.
- Squeeze the second at chest level in your hands.
- Raise your legs off the floor giving pressure to your hips and abdomen.
- Return your legs to the starting position.
Exercises for the pectoral muscles
"Butterfly" can help at home to strengthen the muscles of the chest and make it more elastic and beautiful shape without any surgical intervention.
- Take a standing position.
- Place the expander between the forearms.
- Put your hands on the head of the simulator.
- Elbows should point down.
- With the help of a power load, try to connect your elbows.
- Return your hands to their original position.
So what's the secret
The simulator is designed to reduce arms and legs, which gives an additional load. It helps to make sports at home more efficient, and the load is more maximum. Simple exercises for the legs, arms and other parts of the body become more professional and can sometimes even replace some of the exercises in the gym.
There is, of course, an opinion that exercises with the help of the "butterfly" are not effective and are a mere toy for amateurs, but everyone is entitled to their own position.
People who have purchased an expander and work with it daily confirm that the thing is necessary and useful. These statements are not unfounded and are supported by positive results.
What muscles work
A personal trainer and a good gym with strength training equipment are not always affordable for everyone, and not everyone has enough time. And it happens that such conditions simply do not exist nearby. Therefore, with proper use, the "butterfly" can become an indispensable assistant to work out the following muscles at home:
- back muscles;
- chest muscles;
- abdominal muscles;
- muscles of the buttocks;
- muscles of the inner surface of the thigh;
- muscles of the arms and legs.
What to replace
Of course, there are analogues that are also easy to handle and easy to use at home, one of these is the chest expander for breeding. Its shape from the "butterfly" does not differ at all. The difference between the expanders is that the chest levers are compressed while in the rest position. The spring in this device must be expanded, not reduced, although the effect is about the same as from the work of its predecessor.
Electronic trainer or muscle stimulator
This massager can be called a godsend for lazy dreamers. It is designed for those who want to become slimmer and improve body relief without doing anything.
Using such a myostimulator is quite simple, it is attached to a problem area and turns on. According to the manufacturers, when turned on, microcurrents begin to act, which cause the muscles to contract, which imitates their work. It turns out the principle is this, a person does nothing, but the muscles work and burn fat.
Manufacturers promise that their brainchild:
- help replace physical activity and preserve their effect;
- get rid of excess ballast on the body;
- muscles of any part of the body will not be left without attention;
- has a positive effect on the condition of the skin of the body.
Contraindications to the use of the device are:
- pregnancy;
- complex heart disease;
- high blood pressure;
- skin diseases.
It can be used as a hand and foot stimulator. It is very difficult to say how impressive the result of this massager is, but for those who constantly believe in fairy tales, I would like to recall the old truth that you can’t even pull a fish out of a pond without difficulty.
power butterfly
This machine is an inventory of the gym and rarely anyone can afford to have it at home. Butterfly is translated from English as a butterfly, so it can also take its rightful place on this list. Most often, this machine is preferred by the fairer sex and those who have recently started going to the gym.
The machine can offer:
- form a beautiful torso;
- facilitate the exercise with dumbbells bringing the hands in front of you;
- work out all the muscles of the arms, back;
- since the seatback is adjustable at different angles of inclination, this allows you to determine the correct one.
Butterfly, those who are seriously engaged, very rarely consider it a simulator that will be useful, and prefer to give a load with the help of But, despite popular belief, it is considered a good helper for pumping the chest. It can also be used for warm-up, which is also not unimportant. For beginners, the butterfly is good because it is quite safe and you can get injured on it only by trying very hard. Also, women love to do it.
Exercises for this machine are not very difficult.
Exercise #1
Chest workout.
- Take a seated position on a bench.
- Press your back against the back.
- Push your chest forward by bringing your shoulder blades forward.
- The handles must be grasped so that the forearms with the shoulders create a right angle.
- Bring your hands together so that the pads touch.
- Take a starting position.
- Repeat the movement several times.
By adjusting the backrest to different angles, you can train different chest muscles.
Exercise #2
It will help the rhomboid and trapezius muscles.
- Take a sitting position.
- Rest your chest in the back.
- Back straight, legs apart.
- Take hold of the handles with your hands.
- Pull the handles slowly towards you.