Standard movement of dumbbells and birds

Dumbbell bird - a must-have exercise for pectoral muscle exercise!

　　Dumbbell bird is a single-joint training exercise! Joint exercises involved: shoulder level adduction

　　Dumbbell bird has a good feeling for stewing the pectoral muscles

　　Dumbbell bird (Dumbbell) in pectoral muscle training Fly) is more special because it is one of the few pectoral muscle trainings that mainly focus on "centrifugal contraction".

　　Centrifugal contraction Because of the lengthening of muscles, the tearing of muscle fibers will be more obvious, which is considered to help muscle growth (hyperplasia)

　　The movements of dumbbell birds have certain effects on strengthening the inner side of the chest, increasing the expansion of the chest cavity, and improving lung function. In addition, the large movement trajectory can also enhance muscle flexibility.

　　On the other hand, due to the affordable resistance of dumbbell birds Small (the weight you can bear is very limited), so you only need a set of dumbbells and a bench to do training at home, which is a very convenient and easy to perform!

　　But it is important to note that dumbbell birds make their chest abduction to almost the limit, and some people cannot feel the closing and clamping of the pectoralis major muscles. If you cannot practice the active muscles or have an incorrect posture, the damage will easily come to you!

　　As for how to avoid these problems? How to complete a standard dumbbell bird?

　　Target muscles: active muscles → Pectoralis major muscle, anterior deltoid muscle; auxiliary muscle group → Brachioradialis, triceps, biceps, serratic anterior muscle and dorsal bulbs.

　　　　Position

　　1. Sitting on the bench with dumbbells with both hands, with both feet landing on the ground evenly, then slowly lie down, straighten your elbows, straighten your chest and shrink your abdomen.

　　　2. The movement starts with lifting your hands parallel, then slightly bend your elbows and slowly open them. Expand and aim the dumbbell at your heart and slowly descend to both sides. Just drop to parallel to the body (the degree of decline will vary depending on the movement of each person's shoulder joints, mainly for your own comfort and effectiveness)

　　3. Resuming the movement, clamp the dumbbells back to the chest with both hands, and straighten your elbows at the last moment, and complete the above movement.

　　　Note: It is recommended that the elbows be maintained from the beginning to the end to avoid using the wrong muscle groups.

　　　Exercise skills

　　1 .With dumbbells, you must hold your hands tightly, especially the index finger can stabilize the dumbbell so that it does not shake.

　　2. Inhale when stretching, the elbows are slightly bent, and spread like a fixed track.

　　3. Exhale when you return to the initial movement, use the pectoralis major muscle (and biceps and elbows assist) to force it, clamp the dumbbell upwards, and slowly straighten the elbows.

　　Note: The trick to apply force to grab the pectoralis muscle is not very simple; so we recommend that you try this movement at the beginning and try to be lighter before choosing resistance to avoid lacerations of pectoralis major muscles.

　　In addition, some people will find that the pectoralis major muscles are not feeling well after practicing! If you want to solve such a problem, in addition to taking time to practice more, you should also lower the weight and try to focus on the pectoralis muscles to exert strength.

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