1 Dumbbell flying birds Where to practice dumbbell supine flying birds mainly exercise pectoralis major and deltoid muscles. Dumbbells bending over birds can also stimulate the muscles of the back and abdomen, while other muscle groups rarely participate in sports. If you want to have a better practice effect, you should lower the dumbbell as low as possible so that the muscles can be fully stretched.

How long does it take for dumbbell birds to practice chest muscles? Fitness is not achieved overnight, and it usually takes at least one month to be effective. And it is generally recommended to exercise once every other day, so the training effect will be better. If you practice for a day, rest for three or four days, or even longer, it won't matter how long you practice dumbbells and birds.

3 What kind of flying bird action is good for practicing chest muscles Dumbbell flying birds are divided into upward inclined flying birds, curved flying birds, downward inclined flying birds and flat flying birds. Many people want to know which of these four moves is good for muscle training. In fact, dumbbell flat birds and upward inclined birds are the best exercises to develop the lateral side of pectoral muscles. Secondly, dumbbells can also exercise and stimulate abdominal and back muscles by bending birds.

4 Precautions for practicing dumbbell flying birds 1. During exercise, the mind focuses on the process of exerting force on the chest.

2, the whole movement process should be smooth, keep the control of dumbbells.

3. The load should not be too large during practice.

4. The weight of dumbbells is very important, so we must ensure the coordination and unity of movements. Don't let one side be standard and the other side be deformed, which will affect the asymmetric development of both pectoral muscles.