1, palm backward, use small dumbbells: when we practice bending dumbbells, we need to pay attention to the use of dumbbells first. After getting ready, that is, stand with your feet apart, keep shoulder width, bend your knees, choose a small dumbbell, pay attention to the palm orientation, always face back, and your fist is opposite to your eyes.
Many people think that the bigger the dumbbell, the better. In this case, the movement is easy to deform, which is very easy to cause joint damage. If you exercise the deltoid muscle, a small weight is more appropriate.
2, elbow slightly bent: Many trainers think that it is correct to straighten the elbow when making dumbbell birds. The straighter the better, in fact, this is completely wrong. When we actually pose as a bird, in order to protect the movable joint, the elbow should not be straight, let alone completely locked, but slightly bent. It should also be noted that the height of our big arm is slightly lower than the shoulder, which can effectively protect the shoulder joint from loss.
3, the back does not exert force: when we are making dumbbell-shaped birds, we must pay attention to the part that exerts force. Many trainers often have backache after finishing, which is the performance of power failure. The correct way is to keep our upper back straight all the time. No matter how much exercise we do, our backs will not exert any force, let alone clamp our backs to drive dumbbells. In this case, it is easy to hurt our backs.
Precautions for anti-dumbbell birds:
1, you can't complete the action with the help of the swing arm.
2, the posture of leaning over is not easy to grasp the essentials, first choose a small weight.
3. When lifting the dumbbell bird to be parallel to the ground, remember to rotate your arm, not at the beginning, but as you lift it, so you can't exercise!
4. Be sure to control the speed when you put it down or come up. Be sure to know what speed you can bear, not too fast, or you will get hurt easily!
5, dumbbell weight selection, we must choose the most suitable dumbbell weight, not too heavy, of course, not too light, the consideration of safety is also the consideration of exercise effect.