The action introduced to you today is a bit difficult. If you don't have a fitness foundation, then I suggest you use them carefully. If you think there is nothing wrong with these movements, then you can add them to the corresponding training plan and strengthen your daily practice.
1. Dumbbell bird on the upper floor
What we introduce to you is the dumbbell flying bird on the inclined board, which should be familiar to everyone, but it needs to be more difficult to change it into the dumbbell flying bird on the inclined board.
First of all, we need to adjust the tilt angle of your training slightly to keep our bodies tilted upward, and then we can finish this dumbbell bird.
2, downward inclined push-ups
After doing a dumbbell bird action on the ramp, do a downward push-up. As shown in the picture, we need to put our feet on the training chair and our arms on the ground. After maintaining this position, we will tighten our abdomen to complete this push-up.
Keeping the abdomen tight does not mean that this is a training action to exercise abdominal muscles, but a training action to exercise our chest muscles, so try to concentrate on the chest.
3. Hold barbell bench press backwards
You won't be unfamiliar with the barbell bench press. It is a gold medal movement that we often use to exercise chest muscles, but we need to change the grip method of this movement from front grip to back grip. At the beginning, you will not be used to this movement, so you should use a little light weight in training to ensure your training effect and reduce the chance of physical injury, so please don't use heavy weight.
4. Dumbbell bird on the lower floor
Next, we will introduce a dumbbell bird with a downward sloping board. When we do this action, we need to adjust the angle of the training chair to keep the body tilted downward. In this posture, let's do this dumbbell flying bird action, or we should master the basic action essentials of dumbbell flying bird and keep the muscle force point unchanged.
5, dumbbell single arm neck flexion and extension
The name of this action is a bit long, but you just need to remember that this is a one-arm neck flexion and extension action. First, we need to keep our legs shoulder-width apart and our backs straight, and then hold a dumbbell with a proper weight in one arm and hold it high above our heads.
After doing these preparatory actions, you can refer to the demonstration in the figure to complete this one-arm neck flexion and extension action. Because this is a one-arm training action, you need to switch to the other arm when you finish one side, and then finish it.
These movements can help us exercise upper limb strength and enhance chest strength and arm strength. In addition to these movements, there are other movements that can also help us increase the strength of upper limbs, adhere to the training that you think is most suitable, constantly improve the training difficulty and strengthen the training intensity, so that our training effect is more and more obvious.