Should I practice shoulders or back muscles on my bent birds

During the exercise, bent over the bird is a movement that has many functions. I believe some people know it. At the same time, the benefits of bent over the bird are also many, and no matter what the movement is, they are in their own training parts. Some people still understand whether bent over the bird is practicing shoulders or back training. So, is bent over the bird practiced shoulders or back muscles? Let’s take a look together!

　　Bent over the bird practiced shoulders or back muscles

　　Bent over the bird is for us The back and abdominal muscles have a stimulating effect, which can train our latissimus dorsi and abdominal muscles.

　　Bending over the bird to correct movements

　　Step 1: Prepare the movements

　　The feet are naturally separated and the shoulders are as wide as the shoulders, lean forward by the upper body about 60°C, slightly bent the knees, hold dumbbells in both hands, and place them in front of the knees.

　　Step 2: Movement process

　　Keep the waist and back straight, tighten the abdomen, concentrate on your mind and exert force with your back, and keep your double Bend your arms slightly upward to keep your upper arm and back level, and stay for 1-2 seconds.

The third step: restore the movement

　　Control the dumbbell with both arms and slowly return to the preparation movement, do 3-6 sets, 4-8 times per set, and choose the appropriate exercise intensity according to your physical strength.

　　　Bending bird movement tips

　　1. The bent posture is not easy to master the key points. First choose a smaller weight

2 . Pay attention to steady movements in dynamics, and cannot use the power of the swing arm to complete the movements;

3. Try to minimize the swing of the waist, and concentrate the strength on the spine;

4. When the load increases to a certain level, you will feel that the burden on the waist is too heavy.

5. Ensure safety, continuously increase the load as planned, and prevent lumbar muscle strain.

Editor's recommendation:

The key points for bent over the bird's movements If you don’t know, please take a look

　　　Standard Action Illustration Tutorial on Bearing Birds

　　How to use a rowing machine How long does it take to make a rowing machine