Reverse bird action illustration tutorial for reverse bird of equipment and butterfly machine

The reverse bird of equipment, butterfly machine reverse bird action diagram tutorial

The back of the deltoid muscle has always been a difficult problem, and the reverse bird is a very good training method to exercise the back of the deltoid muscle. Of course, it will also be able to train the back of the muscle. There are many different postures in the fitness bird, but it is very difficult to master the standing posture and sitting posture. The main thing is to overcome the gravity of the dumbbells themselves. It is much better to choose to use equipment (butterfly machine/tension device)

The opposite direction of the equipment to clamp the chest: because the direction of the force is opposite, the force is more concentrated on the shoulder deltoid muscle and the back muscles.

The straight arm chest is to clamp the chest. Adjust the handle to the end and sit facing the back of the chair (reverse sitting posture). Do the reverse bird movement.

Similar movements: Equipment clamps the chest, tensioner clamps the chest, standing back shoulder tensioner crows, reverse bird, etc.

Target training muscles: main shoulder deltoid muscles, secondary pectoral muscles, rhomboid muscles, trapezoid muscles

Initiation posture: do the reverse on the butterfly machine, hold the pull handle with both hands (the tiger's mouth is upward). Then place both hands on the chest, keep the elbows bent and protrude outward. The palms point to yourself or the palms of both hands facing each other. This is the starting posture.

Event key points:

1. Do the opposite butterfly machine clamping the chest, tighten the core, keep the back straight, retract the shoulders and exert force, and then swing the arms back as much as possible along the arc.

2. Use the shoulders and elbows Exercise force to swing your arms back, instead of exerting force with both hands. Keep your elbows slightly bent when swinging your arms back, and always keep your waist straight during the movement.

3. Swing your arms until you reach the side of your body and squeeze for a while. Under sufficient control, your arms slowly return to the starting position, repeat this way. The entire exercise process keeps your elbows slightly bent.

Quantity: Do 3 to 4 sets, 10 to 15 times per set.

Key points:

You can also replace the butterfly machine with a puller, and then use your standing posture, grab the puller with your hands crossing to make a reverse bird

In order to obtain the strongest contraction of the back shoulder muscles, you must always exert force on your shoulders and elbows to drive your arms to swing.

, When exerting force, the more the arms and elbows are leaning back, the more the muscles in the posterior deltoid muscle and the middle back can be exercised. Therefore, the complete range of movement is very important for muscle contraction.

Should breathing when swinging the arms back is very important for stabilizing movements and exercising muscles. Exhale when each movement is about to be completed.

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