【Super flexion and extension (back of neck)】-Detailed explanation of the action of dumbbell flexion and extension (back of neck) (dynamic illustration)

[Super flexion arm stretching (back of neck)] - Detailed explanation of the action of dumbbell flexion arm stretching (back of neck) (dynamic illustration tutorial)

Super flexion arm stretching (back of neck)

Training location: Triceps

Super flexion arm pulling is one of the main exercise methods for the developed pectoralis major muscle. This action is generally done by adjusting dumbbells, and some are also practiced with barbells.

The preparatory position is as follows: the upper back lies on the surface of the stool, the head is slightly exposed at the end of the stool, the legs are bent, the feet are slightly wider than the shoulder, the soles of the feet are supported on the ground, the waist and back are relaxed, the buttocks are sinking, the chest and abdomen are raised. The arms are bent, and the hands are crossed to hold the inner side of one end of the dumbbell at the top of the head, the palms are facing up, and the dumbbells are drooping. If you practice with a barbell, you should take a narrow distance, that is, the distance between the two hands is narrower than the shoulder.

The action process of flexion arm pulling is slightly repeated More mixed. Holding the bell with both hands slowly bends the elbows and fall to the top of the head, the elbows gradually bend until the upper arm is in a horizontal position, and the angle between the large and small arms is about 100 degrees-120 degrees. At this time, the pectoralis major should be fully expanded, the chest expands, the abdomen and waist relaxes, and the buttocks should be sinking. When the dumbbell reaches the lowest position, use the strength of the pectoralis major and the latissimus dorsi to lift the dumbbell along the original path until both arms are extended to the chest.

There are two points to pay attention to when doing this exercise: First, when holding the bell, use the strength of the pectoralis major and the latissimus dorsi to control the dumbbell to slowly descend. Falling too fast can easily cause strap sprains. Second, when pulling up, the upper arm is below the horizontal position, mainly using the contraction force of the latissimus dorsi; when the upper arm exceeds the horizontal position, the force point should be concentrated on the contraction of the pectoralis major.