There are generally two kinds of dumbbell birds. One is lying down, holding dumbbells with both hands and exerting force on the center, just like a bird flapping its wings. The other is standing, slightly bent, lifting dumbbells with both hands from both sides to the center, acting like a standing bird flapping its wings.

It is suggested that students in the early stage of fitness are still basic dumbbell birds, that is, prone. Standing dumbbell birds won't hurt themselves, even if they can't lift it suddenly, just throw the dumbbells on the ground (don't hit your feet, it hurts! )。

But why is it not suitable for all boys? Because boys really love to practice chest muscles, but not all boys have strength in their arms. If you come up and practice dumbbells blindly, birds will hit you.

This kind of dumbbell, the arm is forcibly lifted to the center, and once it cannot be lifted, the hand will slip, which is very dangerous! Ordinary small dumbbells may be covered with blood, not to mention those heavyweight ones!

Therefore, it is suggested that both boys and girls should practice their arm strength for a while before making dumbbell birds, and then practice their chest muscles. Arm strength can be achieved by practicing dumbbells and instruments. When both trapezius and biceps brachii are big, you will get twice the result with half the effort.

Finally, I suggest you go to the gym to practice, because a professional coach will give you professional advice on how to push hard and how to bend your arm. Otherwise, I'll be ruined at home and no one will help me.