How many kilograms of dumbbells are best for leaning over birds

During exercise, bending over birds is one of the good moves. I believe some people know about it. At the same time, bending over birds has many functions, and no matter what movements are, they are all particular. Some people still know how many kilograms of dumbbells to be bent over birds. So, how many kilograms of dumbbells to be bent over birds are most suitable? Let’s take a look together!

　　How many kilograms of dumbbells to be bent over birds are most suitable

　　Based experience, how much weight should a dumbbell bird be? Generally, a beginner with 120 kilograms can only use about 15 kilograms of dumbbells to be done about 10 times. The weight of dumbbells used by people of different weights is used by dumbbells. Generally, a beginner with 120 kilograms can only use about 15 kilograms of dumbbells to be done about 10 times. The weight of dumbbells used by people of different weights It is different, and even for different exercises, you need to re-adjust the corresponding weight of the dumbbell.

The standard is as follows:

　　The combination of weight within 60 kg and 25 kg under height; the combination of weight within 70 kg and 30 kg under height; the combination of weight within 80 kg and 35 kg under height; the combination of weight within 1.80 kg and 35 kg under height; the combination of weight within 95 kg and 45 kg under height.

　　Suggestion: If your dumbbell fitness purpose is to gain muscle, do relevant dumbbell movements 8RM to 12RM every day, and do about 3 to 8 sets of each movement; If your dumbbell exercise is to shape your body, do relevant dumbbell movements for 15RM to 20RM every day, and do 5-6 sets of each movement.

　　Standard movements for bent over birds

　　Starting posture: stand with both feet apart and shoulder width, and the palms of both hands are facing the target training area: the back of the deltoid muscle and the upper back muscle group. Hold the dumbbell, bend the upper body forward to the body parallel to the ground, and bend the legs slightly to make the lower back not feel tight.

　　Event key points: Hold the bell in both hands and raise it to both sides until the upper arm Parallel to the back (or slightly exceed), stop for a moment, then put down the dumbbell to restore. Repeat. Lift the elbow, that is, lift the two elbows and open the outer part to start; if you flex the elbow and wrist slightly when holding the bell to lift it, you will feel that the deltoid muscles can get better contraction, shoulder control, and shoulder force to control the lifting; swing the wrists and wave the wrists to the side as the movement of the shoulders and elbows, lift up a large amount. The three joints of the shoulders and elbows should be stretched and contracted in a straight and curved in a straight and retracted in a straight and retracted in a relaxed manner, and exert force. During the entire movement, the thoughts should be focused on the goal. Do not leverage the force on the contracted muscle group. Inhale when opening the arms and exhale when closing the arms.

Precautions for bent over the birds

　　1. Lie on the inclined plate, place your hands vertically on both sides of the body!

2. Rotate your shoulders slightly, raise your thumbs up, squeeze your shoulder blades up and work hard together, open your arms like abduction back until a T-shaped shape is formed. The upper arm and torso are close to 90 degrees. Keep your arms straight and the peaks are contracted for 3 seconds. Repeat 8-12 times.

　　3. Remember, not to use your palms, wrists or arms to exert force, but to clamp the shoulders backwards. In an ideal state, your shoulder blades can clamp a pen!

　　4. After practicing the shoulder abduction movement of your hands, you can use dumbbells or elastic belts to lean over the bird! The same is true: lie on the inclined board, hold the dumbbells with both hands vertically on the ground and place them on both sides of your body!

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