The first type: flat dumbbell flying bird exercise site: outside the pectoralis major. Fitness effect: Exercising the pectoralis major well can make the pectoralis major stronger and stimulate the growth of the pectoralis major. Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: At the beginning, you can master the essentials with a light dumbbell weight, keep your elbow slightly bent at a fixed angle, and then lower it to the back plane. You can hold a big tree when you lift it, instead of pushing it straight up and down, and feel the stretching and contraction of your chest muscles. Exhale when forcibly opening your arms; Breathe in when you relax.

The second type: Stretcher cross-clamping chest movement part: lower pectoralis major and middle pectoralis major. Fitness effect: This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze the pectoralis major as much as possible at the top of the action. Number of practice groups: 4~6 groups, 20 in each group.

The third type: butterfly machine flying bird exercise part: chest muscle middle seam fitness stick tip: straight arm is better than conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". Number of practice groups: 3~5 groups, 8~ 12 in each group.