1, you should use your shoulders and elbows to drive your arms back, not your hands. Keep your elbows slightly flexed when swinging backwards, and keep your waist straight all the time during the movement.
2. Swing your arm until it reaches the maximum radian and squeeze for a moment. Slowly return to the starting position with your arms completely controlled, and so on. Keep your elbows slightly bent throughout the exercise.
3. Another method is to separate your feet and tilt them by about 90; Hold dumbbells with both hands and fists facing each other.
4. Elbows are slightly bent. When your arm is lifted perpendicular to the ground, your arm extends to both sides. At the same time, you rotate your arms so that your fists are down, your elbows are tightened and your shoulders are stressed. Imagine the whole arm and dumbbell as a whole. When you move down, your arms slowly turn inward and close, instead of falling freely.
Butterfly machine:
1. Butterfly machine is a kind of machine used when birds clamp their chests. Mainly exercise pectoralis major.
2, the primary user will stick his back on the seat and exert force; More experienced users will back off the chair and exercise abdominal muscles at the same time.
3. Adjust the position of the cushion according to your height. Choose the counterweight that suits you. Hold your chest and abdomen, hold the handle with both hands and push it to your chest in an arc. Don't put down the weight completely after each push. Repeat exercise.
This sport is a strength-based fitness equipment. Do warm-up exercises and exercise your arms and shoulders before fitness, otherwise it will easily cause muscle strain and muscle soreness. Choose a counterweight according to your own strength, you can't force a big counterweight, which is easy to cause muscle strain. You should exercise step by step.