Causes of shoulder pain in dumbbell birds
Dumbbell bird is one of the best exercises of pectoral muscles, and it is also a classic exercise of pectoral muscles. However, many people report that birds have shoulder pain after practicing dumbbells, which may generally be caused by the following reasons:
1. Don't straighten your arms, and don't let your arms hang out of the horizontal line, or you will let the trapezius and deltoid muscles take advantage.
2. Overweight, irregular movements, forcing the shoulders to participate in the force.
3. Don't shrug! Be sure to keep the shoulder blades fixed on the back of the chair. Don't swing back and forth. Birds use "hugs" instead of pushing.
4. Insufficient warm-up and weak auxiliary muscles (for example, deltoid muscle), which leads to the chest not being practiced yet, and the shoulders have begun to ache.
Correct action of dumbbell bird
1. Sit on the bench with dumbbells in both hands, with your feet evenly on the ground, then slowly lie flat, elbows straight, chest out and abdomen in.
2. The movement starts with lifting hands in parallel, then elbows of both hands are slightly bent, slowly opened, dumbbells are aimed at your heart, and slowly descend to both sides. Just drop to be parallel to the body (the degree of drop will vary according to the softness of each person's shoulder joint, focusing on their own comfort and effectiveness)
3. Restore the action, clip the dumbbell back to the top of the chest with both hands, and finally straighten your elbows to complete the action.
Strength skills:
1. Hold the dumbbell tightly with both hands, especially the index finger to stabilize the dumbbell so that it does not shake.
2. When stretching, pectoralis major inspiratory, elbow slightly bent, like a fixed trajectory.
3. Exhale when returning to the initial action, and use the strength of pectoralis major (assisted by biceps and elbows) to pick up the dumbbell and slowly straighten the elbow.
How many groups does dumbbell bird do every day?
1, fitness novice. Exercising chest muscles is good for every novice, but pick them up and do several groups every day when you have time after work. A little too much, because the recovery effect without rest is not the best. It is best to exercise two or three times a week. You have done too much!
For chest muscle training, it is best to do several groups of push-ups with wide grip at the beginning, such as 3-5 groups, each group10-20; Two or three groups of birds, each group 10- 15 is more reasonable. In addition, it is not good to exercise chest muscles and the effect is not good. It is best to have three groups of dumbbells on your shoulders, each group10-15; Leg squat in 3-5 groups, each group 10-20, can promote body shape and muscle growth; 3-5 groups of back pull-ups, 5- 15 each, some abdominal muscle training will be more perfect.
2. students. Do 5-6 groups of supine dumbbell birds to exercise chest muscles every day, depending on the weight. If it is heavy, 3-5 in each group. If you have to be exhausted, you can do it! If the weight is small, each group 13- 17, so as to rest after exhaustion 1 minute, and do the next group!
3. General fitness hobbies. Birds usually make 4-5 groups in each group 12- 15 (if your acceptable weight is 15KG, first make 4-5 groups with 10KG, then make 4-5 groups with 15 kg, and then make several groups with 20KG). Note that the number of outbreaks varies from person to person.
Dumbbell bird elbow position
1. Water level decline period
At this point, if your elbow angle is too large (close to straightening your arm), the torque will increase because the arm (horizontal distance from dumbbell to shoulder joint) increases. With elbow and shoulder pressure will increase a lot.
Therefore, during centrifugal contraction, the elbow must be bent, and the bending angle should not be too small. It is recommended to be around 130. And make sure your elbows are pointing directly behind your body. When our angle is too small (for example, when the elbow joint is 90), our arms will shrink a lot, that is, the training effect will become smaller. Moreover, this situation can easily lead us to make flying birds into dumbbell bench presses during training.
2. Ascending stage
Should the elbow remain fixed and bent during the ascending phase (centripetal contraction)? The answer is no, many people often bend their elbows all the time when flying birds, which is unnecessary and will make you lose a better opportunity to exercise your chest muscles. In the process of centripetal contraction, if the elbow is always bent, it will prevent your shoulders from approaching inward, resulting in insufficient horizontal adduction of your shoulders. Your pectoralis major muscles can't contract together more completely.