New tricks for pectoral muscle training: "1-1-2" dumbbell bird

One of the most popular pectoral muscle exercises in Dumbbell Flying Bird Gym!

It is an isolated single-joint movement. Compared with the composite movements of bench press, it not only does not involve the triceps of the arm, but also has a very large range of motion, which can help your entire pectoral muscle contract strongly! Especially in the centrifugal stage, you will feel that your pectoral muscles are slowly stretched!

However! Traditional birds will appear uninnovative after a long time, and their enthusiasm for training will be greatly reduced. At the same time, it is difficult to find your own shortcomings all the time to lock yourself in a fixed exercise mode! It will also make progress slower and slower!

Today I will introduce you to a very good bird training! I believe many people have never tried it. Come and try it to make your training more innovative!

1-1-2" Dumbbell Bird

Action process:

1. Choose a pair of slightly light dumbbells. The starting position is the same as the traditional dumbbell Bird, hold the dumbbells in both hands and hold them to stabilize. Then one hand fixes the support, and the other hand begins to centrifuge and contract and drop the dumbbells, feel the chest muscles being stretched. When the dumbbell falls to the lowest end, you must hold it (maintain tension and do not relax)

2. Slowly retract the dumbbells and straighten them Fix the arm, then start the other hand to perform the same bird movement, perform the two hands once, and finally perform the dumbbell birding with both hands once! Three times! Do it in total 5 times!

Precautions: The movement needs to be carried out with control, and the other still arm should always remain stable without shaking!

Movement characteristics!

This is a mixed exercise of one side and two sides. When one hand performs the whole movement, the other hand needs to straighten the support column dumbbell! Such changes can challenge your shoulder stability well!

At the same time, the one-handed movement is on the torso The core stability is also a challenge. It will mobilize more exercise units to ensure that your body is not taken away and shaken!

The "1-1-2" dumbbell bird needs to be under pressure for a long time, which increases the time for muscles under tension, improves muscle damage and metabolic pressure, and allows your muscles to grow better!

How about it? Why don't you try such good training quickly?

But in the end, I would like to remind everyone that the "1-1-2" dumbbell bird is not a beginner to learn how to use the dumbbell chest clamping mode! It is recommended that you master the traditional movements first and consider trying it!