Dumbbell dumbbell for many birds
The number of dumbbells used depends on your own quality. If you want to grow muscles, choose heavier ones and carve muscle lines with the weight of 12- 15RM. This is a group of bird-like movements that you can only do 12- 15 times with all your strength. For example, you can make 12 pieces at most, so you can choose this weight, and you can make 8~ 10 pieces and make more than 4 groups.
According to China people's regular physique and exercise intensity, and considering the stage of increasing dumbbell fitness intensity in the future, the following dumbbell combinations are formulated:
Height 1.60m, weight 60kg-25kg；;
Height 1.70m combination of 70kg and 30kg;
Height 1.80m, weight 80kg-35kg；;
Height 1.90m, weight 95kg-45kg combination.
How does a dumbbell bird breathe?
Generally speaking, it is the contraction of inhalation and the extension of exhalation. Inhale when both sides are flat and exhale when lifting. The key point of an upturned bird is that it is usually slow and slightly faster, and its mind is concentrated on its upper chest and elbows. Exhale when lifting, inhale when falling, move as slowly as possible, and exhale and inhale for a long time. Birds that tilt upward are concentrated in the upper part of pectoral muscle and trapezius muscle. Different postures exercise different muscles, depending on where you want to practice.
Dumbbell bird action specification
1. Shoulder position: The position of the shoulder is particularly important, and many people shrug their shoulders (lift their shoulders) when doing actions! The suggestion here is to keep the scapula slightly adducted and sunken, and keep the upper back as close to the stool as possible! When your hands are open and slapped, your shoulders must be firmly locked 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 bird action is an arc. Chest muscles contract, shoulders retract, draw an arc upward, and imagine holding a big tree!
4. Upward (centripetal) stage: When the movement is closed, at the peak of the movement, try to make the two arms (humerus) as close as possible, squeeze the pectoral muscles as much as possible, and the arms can be straightened, and pause for 2-3 seconds for peak contraction.
5. Downward stage: When your arms are open, focus on your chest muscles! It must be carried out in a controlled manner! Slowly feel the chest muscle stretching! And stay nervous! At the bottom, I feel that my chest muscles are full of tension and energy! Then do the action!
Dumbbell bird training ground
The pectoralis major starts from the sternum and extends to the upper arm. Its function is to make the arm (humerus) horizontally pronate and retract.
Practicing barbell bench press and its variants can really play these two roles, especially the former, because both hands are fixed at a point on the barbell in the whole group. Birds give the wrist and elbow space to move, create a more suitable environment for pectoralis major, stimulate every muscle fiber, and get a crazy pumping feeling at the same time.
The most important thing is that triceps don't work like bench press when completing flying birds, and pectoralis major can be trained better in isolation. "Dumbbell bird" is also the most special, because it is one of the few chest muscle training with "centrifugal contraction" as the main action.