Action teaching: 5 tips for making good equipment and flying birds/breasting

In the previous article, we introduced the difference between an instrument bird and a dumbbell bird! Now we are going to see how to do the instrument bird well!

　　Architect (Machine Fly) Movement skills

　　Target exercise location: pectoralis major

　　　The joint movement involved: shoulder horizontal adduction

　　　Instrument bird belongs to a single joint movement, which seems to be relatively simple, but there are still many small details to master!

　　Share a few tips to help you do the movement better!

　　1. The height of the arm lift: Generally speaking, it is recommended to be close to the same height or slightly lower as the shoulder! The common mistake is to sit too high and hold the handle below the nipple. The correct posture should be the handle, the elbow and the armpits in a horizontal position.

　　2. Elbow angle: Many people stretch their arms too straight, resulting in excessive pressure on the elbow joint. It is recommended that the elbow bend and fixed, especially the centrifugal stage and bottom of the movement!

　　　3. Then the shoulder position!

　　The shoulder position is particularly important! Many people are doing the movement When you open your hands and slap your shoulders (scapula lift) will appear! The suggestion here is to keep your shoulder blades slightly retracted and sink, so that your upper back can be pressed against the stool as much as possible! When you open your hands and slap your shoulders, your shoulders must be locked firmly to avoid scapula lifting

　　4. Movement trajectory: The movement trajectory of the bird in the instrument is an arc. Contract your chest muscles and draw an arc upwards, imagine holding a big tree!

　　When closing, try to make it The two big arms (humerus) are close together and try their best to squeeze the chest muscles. The arms can be straightened and paused for 2-3 seconds to perform peak contraction.

　　5. The stage of descent: When the arms are opened, focus on the chest muscles! Be controlled! Slowly feel that the chest muscles are stretched! and maintain tension! When you reach the bottom, you feel that the chest muscles are full of tension and energy! Then perform movements!

(Note: Follow the WeChat public platform of the fitness bar, search for the subscription account "Fitness Bar Network" or "Click to scan and follow")

　　Recommended attention:

　　　　　　　　　　　　　　　　　Good muscles—warm-up movements before training the chest muscles

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　Good muscles—Good muscles—Good muscles with dumbbells and bench presses can be used to make your chest muscles fuller: 3 excellent training tips