New tricks for pectoral muscle exercises - barbell bird

Barbell flying bird???? Have you heard of it?

　　Dumbing bird is one of the best ways for us to practice our pectoral muscles! But have students ever done barbell flying bird???

　　This bird movement is somewhat similar to the abdominal muscle wheel, bird, and push-up movement. It not only focuses on training the pectoralis major and deltoid muscles, but also thickens the pectoral muscles. The most important thing is to also require strong core strength! Training the coordination ability of the body.

　　Super difficult movements - challenge it!

　　　The movement process

　　*. Holding a small round barbell in your hand is like the starting action of doing push-ups.

　*. The toes support the ground, and use the strength of the waist and abdomen to control the torso into a straight line.

　*. The arms are slowly separated , push the dumbbell outward.

　　.*Slowly to the upper body and close to the ground.

　　*. Pause a little, then control the restoration. When the elbow is close to straightening, perform the next action immediately.

　　　　　*. At the beginning, the width of the hand is the same as the width of the shoulders.

　　*. Look at the ground, and the head does not tilt upward or droop.

　　**. The waist should be straightened, and the head to the feet should be in a straight line from the side.

　　*. Inhale when falling and exhale when rising.

　　*. Number of groups: Keep 3-4 groups, 8-12 times per group, and rest time is 30-45 seconds.

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