Flying bird-Cepper muscle mid-slit exercise lies in details

In chest training, the middle seam part is "difficulty". Bodybuilding stars have the thickness of both sides of the middle seam of the chest muscles that is consistent with the entire chest muscle. The middle seam is narrow and narrow, like a line. People who have been practicing for many years often have weaker muscles toward the middle, which is inconsistent with the level of development on both sides. Why is the difference in the effect of flying bird movements so big? The reason lies in the technical details. This article starts with the details of flying bird movements.

1. Lying flat dumbbells and flying birds

Lying on a narrow bench, holding bells with both hands, and forearms At an angle of about 135 degrees to the upper arm. Do not buckle your neck to help and leave the head off the stool for help.

When lowering the dumbbell, focus on the chest crack, rely on the tension of the chest muscle to control the dumbbell to slowly lower it, and inhale fully and thrust the chest, the amplitude should be completely in place. When lifting up, rely on the contraction of the chest muscles to drive the arms to hug upward until the dumbbell touches each other, so as to avoid excessive force participation of the shoulder and back. In order to make the movement more accurate, you can imagine holding a large beer barrel and keep muttering "Hold it!" 　　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 the arm is only tense and stiff, the shoulders will be easily used as the starting point when exerting force. Although it seems that you are trying to do a bird movement, it is actually "in harmony with the appearance 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 pectoral muscle fibers, the weight should also be moderate, and 8-15 times per group is appropriate. The first group should be 1 About 5 times, then do 3 sets of 10-12 times, and the last set can be reduced to 8 times, completing about 5 sets in total. Different from bench presses, bench presses can reduce the number of times to 1-3 times after multiple sets of training, 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 loads affect the amplitude of the movement and the effect of stretching, and are also easy to cause damage to the shoulders and elbows.

In training, some people like to hook the neck and lift their head off the stool to help. This is a very bad habit. Resisting your head will inevitably make your shoulders and do your movements. It is not conducive to fully inhaling and thrusting the chest. The force of the shoulders is mainly on the shoulders and backs, which has little 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.

2. Butterfly machine chest clamp (butterfly machine bird)

The advantage of butterfly machine chest clamping is that the tension applied to the chest muscles is constant and will not change due to changes in the position of the arm. Since the "bridge" movement can be adopted and the elbows touch each other, the range of the movement is The degree can be greater and the safety is better. Not only does the middle and lower chest seam (the main stimulation area of ​​the horizontal dumbbell bird), but it has a strong stimulation effect on the entire chest seam, and it can also focus on stimulating the upper part of the chest seam by changing the grip form.

The correct action is: adjust the appropriate height of the bench, sit on the bench, hold the handle with your hands, and bend the elbow against the fender. The range of action can be adjusted through the hole position of the half-moon plate on both sides of the upper side. The "bridge" action is adopted, that is, only the upper back is attached to the back board. When opening, inhale and straighten your chest, stretch your shoulders with all your strength, and pay attention to it. Focus on the chest separator. Through control, the chest muscles are fully extended. If you practice in the mirror, you should pay attention to the extension of the chest muscles, so that you can focus better. When closing, the elbow fenders should touch each other, and pause slightly, and peak contraction for 1-2 seconds. This will feel more labor-intensive, unlike when dumbbells touch each other. You can only make up for the loss of tension by trying your best to tighten the chest muscles, or separate them a little distance (not waiting for the arms to be perpendicular to the plane of the body). The number of times is 8-15 times per group, and you can do 3 to 5 groups of weight reduction.

In order to better stimulate the upper chest seam, you can change the grip method: your arms are straight as if raised, and your fist eyes are forward, and your wrists or forearms (set by the length and length of the arms) are used to clamp the chest. Since the arms can be intertwined, the range of movement is also very large. The characteristic of this action is to fully squeeze the upper chest to make the chest muscles on both sides "stand up". This is of course the result we really want. Do 3-5 groups, 8-15 times per group.

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