What are the standard movements of bent over dumbbells and flying birds

I believe everyone knows dumbbells. In the gym, dumbbells are one of the most common equipment, and many fitness movements are related to dumbbells, such as dumbbell birds, dumbbell bench presses, etc. Of course, these are very good fitness movements and have good fitness effects. So, what are the standard movements of bending dumbbell birds? Let’s learn about bending dumbbell birds together.

1. Starting posture: stand with both feet apart and shoulder width, with the palms of both hands facing the target training area: the back of the deltoid muscles and the upper back muscle group. Hold the dumbbells, bend the upper body forward to the ground to the ground Yes, bend your legs slightly to make your lower back not feel tight.

2. Key points of action: Hold the bell in both hands and raise it to both sides until the upper arm is parallel to the back (or slightly exceeds), stop, and then put down the dumbbell to restore. Repeat.

1. Lift the elbow: first lift the elbow and open the outer elbow to start; if you bend the elbow and wrist slightly when lifting the bell to both sides, you will feel that the deltoid muscles can get better contraction.

2. Shoulder control: Use both shoulders to control the lifting;

3. Wave the wrist: With the movement of the shoulders and elbows, Wave your wrists sideways and lift them up in a large way. The three joints of the shoulders, elbows and wrists should be stretched and contracted in a straight and curved in a straight and curved in a straight and restrained in a relaxed and exerted in a strong manner. During the entire movement, the thoughts should be focused on the muscle groups that are contracted in a target and do not rely on force. Inhale when opening the arms and exhale when closing the arms.

3. Tip:

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

2. Pay attention to steady movements in the dynamics, and do not use the power of swinging the arms 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

4. Suggestions: The smaller the muscle group, the harder it is to train, so we should pay special attention to these small muscle groups from the beginning. For example, if you treat the back of the deltoid muscle as a key training at the beginning, it will not be so difficult to get it back. If necessary, you can use priority training to train.

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