Dumbbell birds in groups.
The number of times you make a dumbbell bird may not necessarily depend on your physical condition. 8- 12 group, 4-5 groups in each group, with a rest of 60 seconds between each group, which is most suitable for increasing muscle mass. Then do 15 *4 push-ups as an auxiliary exercise.
Or young fitness novices do 3-6 groups of 4-8 in each group. Don't push yourself too hard. As long as you persevere, you can do more slowly.
Dumbbell flying bird standard action
1. Shoulder position: The position of the shoulder is particularly important. Many people shrug their shoulders when doing exercises (shoulder blades are raised)! The suggestion here is to keep the scapula slightly retracted and concave, and keep the upper back as close to the stool as possible! Be sure to lock your shoulders when shooting to avoid lifting your shoulder blades.
2. Elbow Angle: Many people stretch their arms too straight, resulting in excessive elbow pressure. It is recommended that the elbow be slightly bent and fixed, especially at the centrifugal stage and the bottom of the action! In addition, keep your elbows facing the back of your body and your elbows and armpits in a horizontal position.
3. Action trajectory: The trajectory of the bird is an arc. Contraction of chest muscles, shoulders, upward arc, imagine hugging a big tree!
Key points of dumbbell bird action
1. Hold the dumbbell tightly, control it and don't shake it.
2. Breathe in when the pectoralis major is stretched, and the elbow is slightly bent. The included angle between forearm and forearm is about 135 degrees, which remains unchanged.
3. Exhale when returning to the initial action.
4. Dumbbell birds need the participation of multiple muscles, which is difficult to move and requires good strength control. It is recommended to use light weight for the first exercise to avoid injury.
5. When training, the whole arm should be round and the wrist should be slightly adducted. If it is in the shape of a hug. If you just hook the dumbbell with your arm nervously and stiffly, it's easy to start from your shoulder. Although it seems that you are working hard, it doesn't really make much difference. The main exercises are moved to the front of your shoulder deltoid, which greatly reduces the stimulation to your chest muscles.
What should dumbbell birds pay attention to?
Dumbbell birds use more joints, so when training, remember to hold your chest out, hold your chest out slowly, and avoid shoulder joint wear, ligament strain and even acromion ligament fibrosis.
It should be noted that dumbbell birds almost reach the limit because of abduction, and some people can't feel the adduction and pinching of pectoralis major. If you can't practice your active muscles well, or your posture is incorrect, you will be easily injured!