Replace squat with half squat. In the process of squatting, the maximum force on the thigh is between 45 degrees and 120 degrees. Dumbbell bird in prone position
Lie on your back on a narrow stool (20 ~ 25 cm wide), hold the bell with both hands, and the included angle between the forearm and the arm is about 135 degrees. Don't hook your neck to get your head off the bench to help. When placing dumbbells, focus on the chest seam, control the dumbbells to put down slowly through the tension of the chest muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back. In this action, except that the included angle between forearm and forearm is 135 degrees, the whole arm shape should be round, and the wrist should be slightly retracted and enclosed. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it seems that you are trying to do the action of a bird, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle.
Vertical cross-tie bird
Stand in the center of the tension frame, adjust the length of the cable, and hold a horseshoe stool to clamp the chest.
The correct way is to lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Some people lean forward too much in order to lift more weight, so that the action of clamping the chest becomes a bird's prone position, which makes the action of stimulating the chest seam become the back bundle of practicing deltoid muscle. The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary.
The bird action is the action that athletes do when they tighten their chest or back muscles when you watch a fitness competition.
Reference answer: Dumbbell bird lies on a narrow stool (20 ~ 25cm wide), holding the bell with both hands, and the angle between the small arm and the big arm is about 65438 0.35 degrees. Don't hook your neck to get your head off the bench to help.
When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back. To make the action more accurate, you can imagine holding a big beer barrel. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! "
In this action, except that the included angle between forearm and forearm is 135 degrees, the whole arm shape should be round, and the wrist should be slightly retracted and enclosed. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it seems that you are trying to do the action of a bird, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle.
In order to fully stretch the chest muscle fiber, the weight used should also be moderate, 8 ~ 15 times in each group. The first group should be about 15 times, then do 3 groups of 10 ~ 12 times, and the last group can be reduced to 8 times, and one * * * can probably complete 5 groups. The bird movement is different from bench press. After multiple groups of training, the number of times can be reduced to 1 ~ 3 times, and the effect is still very good. Birds need to stimulate the raphe muscle for a certain number of times. Excessive load not only affects the range of motion and stretching effect, but also easily hurts the shoulder and elbow (professional athletes rarely use it within 6 times, which is difficult to support and has certain danger).
During training, some people like to hook their necks and lift their heads off the bench to help. This is a very bad habit. Looking up is bound to make movements on the shoulders, which is not conducive to fully inhaling and holding out the chest. The strength of socket and shoulder is mainly in the shoulder and back, which has little effect on chest exercise. In order to correct this mistake, you can lose weight first, set the number of times at about 12, deliberately experience the correct way of exerting force, and then gradually gain weight after the action is finalized. Reference answer: Dumbbell-shaped birds lie on their backs on a narrow stool (20 ~ 25cm wide), holding the bell with both hands, and the angle between the small arm and the big arm is about 65438 0.35 degrees. Don't hook your neck to get your head off the bench to help.
When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back. To make the action more accurate, you can imagine holding a big beer barrel. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! "
In this action, except that the included angle between forearm and forearm is 135 degrees, the whole arm shape should be round, and the wrist should be slightly retracted and enclosed. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it seems that you are trying to do the action of a bird, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle.
In order to fully stretch the chest muscle fiber, the weight used should also be moderate, 8 ~ 15 times in each group. The first group should be about 15 times, then do 3 groups of 10 ~ 12 times, and the last group can be reduced to 8 times, and one * * * can probably complete 5 groups. The bird movement is different from bench press. After multiple groups of training, the number of times can be reduced to 1 ~ 3 times, and the effect is still very good. Birds need to stimulate the raphe muscle for a certain number of times. Excessive load not only affects the range of motion and stretching effect, but also easily hurts the shoulder and elbow (professional athletes rarely use it within 6 times, which is difficult to support and has certain danger).
During training, some people like to hook their necks and lift their heads off the bench to help. This is a very bad habit. Looking up is bound to make movements on the shoulders, which is not conducive to fully inhaling and holding out the chest. The strength of socket and shoulder is mainly in the shoulder and back, which has little effect on chest exercise. In order to correct this mistake, you can lose weight first, set the number of times at about 12, deliberately experience the correct way of exerting force, and then gradually gain weight after the action is finalized.