Detailed explanation of the chest muscle shaping and chest clamping system (I) Dumbbell bird

Detailed explanation of the chest muscle shape-shaping and chest clamping system (I) Dumbbells and birds

　　Many people envy fitness models in TV magazines. How did they practice such a perfect chest muscle mass? I wonder if they have any tricks?

　Their trick is the technical details of the movement.

　　In chest shaping, the middle seam part can be described as "difficulty". Celebrity models have the thickness of both sides of the middle seam of the chest muscles consistent with the entire chest muscle. The middle seam is narrow and narrow, like a thread. It can be called perfect!

　　Many people practice for a long time often, the weaker the muscles in the middle, which is inconsistent with the development level of both sides. Why is the difference in the effect so big when doing the bird movement?

　The reason lies in the technical details. Here is a series of articles on the technical details of the chest clamping system

　　The first article: Dumbbell Bird

　　1. Flat dumbbell Bird

　　Lying on a narrow bench (20-25 cm wide), holding the bell with both hands, and the forearm and the upper arm are at an angle of about 135 degrees. During the movement, do not buckle the neck to help and let the head leave the surface of the stool.

　　Down: When dumbbells, focus on the chest cracks, rely on the tension of the chest muscles to control the dumbbells to slowly lower them, and inhale fully and thrust the chest, the amplitude must be completely in place.

　　Rising: When lifting: When retracting the chest muscles, you must embrace your arms upward until the dumbbells touch each other, so as to avoid shoulder and back Too much force. In order to make the movement more accurate, you can imagine hugging a big tree!

　　In addition to maintaining a 135-degree angle between the forearm and the upper arm, the entire arm should be round, the wrist should be slightly retracted, and the shape is like a surround. If you only hook the dumbbell with your arms tense and stiff, it is easy to use the shoulder as the starting point. Although it seems that you are trying to do the bird movement, it is actually "integrity and separation". The main exercise is the anterior bundle of the shoulder deltoid muscle, which has little effect on the middle seam of the pectoral muscle.

　　In order to fully pull the chest muscle fibers, the weight should also be moderate, and it is appropriate to use 8 to 15 times per group. The first group should be about 15 times, then 3 sets of 10 to 12 times, and the last group can be reduced to 8 times, and a total of about 5 sets are completed.

　　Note:

　　1. Bird practice is different from bench presses. Bench presses can be used in multiple groups After training, the number of times is reduced to 1 to 3 times, and the effect is still very good. Birds need to accumulate and stimulate the muscles in the middle seam with a certain number of times. Excessive load affects the range of movement and stretching effect, and is easy to cause damage to the shoulders and elbows (professional athletes under 6RM are rarely used, and it is difficult to support, which is dangerous).

　　2. During training, some people like to hook the neck and lift their head off the stool to help. This is a very bad habit. Raising your head will inevitably make your shoulders moves, which is not conducive to fully inhaling and thrusting your chest. The force of the shoulders is mainly the shoulders and back, and has almost no exercise effect on the chest. In order to correct this error, you can first reduce the weight, set the number of times to about 12 times, deliberately experience the correct way of exerting force, and gradually gain weight after the movement is set.

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