Rope Flying Birds Dynamic Chart - Key Points of Rope Flying Birds

Bird clamping is a basic movement for practicing chest muscles, but it is not easy for novices to master its key points

For beginners, using ropes to clamp breasts is a good choice!

The advantages of ropes!

　　1. It has better handling, and the biggest advantage of ropes is its handling. It can better find the movement trajectory you need! It has continuous stimulation to the muscles, which is beneficial to your dumbbell birds

　　2. It is easier to practice Extract the pectoral muscle lines! The tensioner is called the engraving knife for muscles! Using ropes for practice is undoubtedly a great choice for the shape and lines of the chest muscles!

　　Preparation action: Hold a D-shaped handle, use two low-position tensioners of the gantry, lie on the flat stool, the soles of both feet should be completely close to the ground, the head and back should be completely against the stool, the shoulders should sink, and the shoulder blades should be closed back!

　　Event key points: slightly bend the elbows, do not straighten, and use the arc movement of both hands to drive the weight with the rope. The D-shaped handle gathers on the chest for a short time, contracts the peak, falls slowly, exerts force throughout the process, controls the movement trajectory, stays at the lowest point when both arms and shoulders are at the same horizontal line, and then exerts force to the peak, and cycles like this.

　　The rope is not easy to clamp the chest!

　　The biggest problem of many people in doing this is that when the chest muscles have not yet exerted force, they use their arms to pull the weight of the pulley, and when it is almost done, use their body and triceps to press down the weight. Or the body shakes.

　　So, you need to find the feeling of the chest muscles starting to exert force. Try to control the angle of the elbows to keep the weight at the arc amplitude. Gently touch the palms and chest, and the chest muscles contract for one or two seconds, and put the weight back.

　　Suggestion: You can start with the light weight, and you can even feel the force of the chest muscles after doing 10 times.

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