Lie on your back on a narrow stool (20 ~ 25 cm wide), hold the bell with both hands, and the included angle between the forearm and the arm is about 135 degrees. Don't hook your neck to get your head off the bench to help.
When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back. To make the action more accurate, you can imagine holding a big beer barrel. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! "
In this action, except that the included angle between forearm and forearm is 135 degrees, the whole arm shape should be round, and the wrist should be slightly retracted and enclosed. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it seems that you are trying to do the action of a bird, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle.
In order to fully stretch the chest muscle fiber, the weight used should also be moderate, 8 ~ 15 times in each group. The first group should be about 15 times, then do 3 groups of 10 ~ 12 times, and the last group can be reduced to 8 times, and one * * * can probably complete 5 groups. The bird movement is different from bench press. After multiple groups of training, the number of times can be reduced to 1 ~ 3 times, and the effect is still very good. Birds need to stimulate the raphe muscle for a certain number of times. Excessive load not only affects the range of motion and stretching effect, but also easily hurts the shoulder and elbow (professional athletes rarely use it within 6 times, which is difficult to support and has certain danger).
During training, some people like to hook their necks and lift their heads off the bench to help. This is a very bad habit. Looking up is bound to make movements on the shoulders, which is not conducive to fully inhaling and holding out the chest. The strength of socket and shoulder is mainly in the shoulder and back, which has little effect on chest exercise. In order to correct this mistake, you can lose weight first, set the number of times at about 12, deliberately experience the correct way of exerting force, and then gradually gain weight after the action is finalized.
Second, the butterfly machine clips the chest
The advantage of butterfly chest clamp is that the tension on the pectoral muscle is constant and will not change with the change of arm position. Because the "bridge" action can be adopted, the elbows touch each other, the range of action can be larger and the safety is better. Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam.
The correct action is: sit on the stool, hold the handle, and bend your elbow to the baffle. If you sit high or low, you can adjust the height of the stool. The range of motion can be adjusted by the hole positions of the upper two half-moon plates. Take a "bridging" action, that is, only stick the upper back on the backrest plate. When opening, fully inhale, hold out your chest, spread your shoulders back as far as possible, and pay full attention to chest seams. Through control, the pectoral muscles are fully stretched. If you practice in front of a mirror, you should pay attention to the stretching of your chest muscles, so that you can concentrate better. When closing, the elbow baffles should contact each other, pause for peak contraction 1 ~ 2 seconds. This time will feel more laborious, unlike when dumbbells touch each other. We can only make up for the loss of tension by tightening the pectoral muscles as much as possible or separating them a little (don't wait for the arms to be perpendicular to the body plane). The frequency is 8 ~ 15 times/group, and 3 ~ 5 groups are made with reduced weight.
In order to better stimulate the upper chest seam, you can change the grip method: straighten your arm like a horizontal lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp your chest. Because the arms can be staggered, the range of motion is also very large. The characteristic of this action is to make the two pectoral muscles "stand up" by fully squeezing the upper chest, which is of course the result we want very much. Do 3 ~ 5 groups, 8 ~ 15 times in each group.
Third, stand across the bird
Stand in the center of the tension frame, adjust the length of the cable, and hold a horseshoe stool to clamp the chest.
The correct way is to lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Some people lean forward too much in order to lift more weight, so that the action of clamping the chest becomes a bird's prone position, which makes the action of stimulating the chest seam become the back bundle of practicing deltoid muscle. The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary.
Although it is generally required to separate hands when touching, it is actually better to do cross movements.
There are two ways to choose when crossing. One is the left hand last time, the next time the right hand last time, so that the position of the left and right hands in a group changes equally. The other is that one group is always in the left hand and the next group is always in the right hand. Because the cross action is much bigger than the touch of the hand, the squeezing effect on the chest seam is better and more exciting.
It should be noted that this action is not easy to control because the length of the cable is "flexible", so don't do low-frequency re-stretching to avoid damaging the shoulder. Generally speaking, it is also done in 3 ~ 5 groups, 8 ~ 15 times in each group.
Fourth, birds that tilt upward.
According to the training design of upper chest seam, there are two kinds of dumbbell birds and stretcher birds.
The inclined bird on the dumbbell should use an inclined stool with an inclination angle of 30 degrees. If the tilt angle is too large, the tension that should be applied to the pectoral muscles will be lost. When lowering, focus on the position of the upper chest seam, rely on the tension of the pectoral muscle fiber to control the dumbbell to lower, and actively inhale and hold out the chest. When lifting, the contraction force of the pectoral muscles drives the arms to close. Because the arm is semi-suspended, it is difficult to control, so the training should focus on understanding the tension of chest muscle fiber stretching, and complete 3 ~ 5 groups 8 ~ 15 times. Don't carry heavy loads, or your shoulders will be too tense and the whole movement will be deformed.
As long as the 30-degree stool is placed in the middle of the cross stretcher, the inclined bird on the stretcher can practice by hanging the chain with movable buckles on the pulley buckles on both sides and adjusting the length of the chain and the position of the stool. The advantage of the stretcher is that the tension on the pectoral muscles is constant, and it will not divert the load due to the inclination angle like the oblique bird on the dumbbell. 1 group had better use about 50% of the maximum load as a warm-up, feel and determine the exercise route, so as not to damage muscles and joints. Generally, it is also done in 3 ~ 5 groups, and the number of times is 8 ~ 15. The technical requirements are the same as those of the oblique bird on the dumbbell. The key point is to feel the stretching of the pectoral muscles and resist the load with tension.
The above are the technical requirements for the action of flying birds in chest sewing. In actual training, there are two distinctive supplementary movements, one is the push-down puller with narrow grip, and the other is the push-up with large weight and narrow grip.
Narrow-grip tensioners are generally pressed at the end of bird practice or inserted in the middle. The V-shaped handle or rope-shaped handle weighs 6-8 times (1 group after high-frequency warm-up), and are pressed to the bottom to fully resist the load and tighten the chest muscles. At this time, the chest muscles are full of congestion and suddenly erupt, which has a unique effect on the compression of chest seams and the chest contour will be strengthened.
The advantage of flat pressing with a narrow barbell is that the weight is much larger than that of dumbbells and tensioners, and the number of times can be reduced to about 6. Although the amplitude is limited, the intensity is much greater. The distance between hands is 2 ~ 3 fists wide for the trainer. If it is too large, it will stimulate both chest muscles and lose the exercise significance of the middle seam of the chest muscle.
It will be better to insert some modeling actions in the process of exercising the middle seam of chest muscle, such as crab-style chest-clamping modeling and arm cross-squeezing, which has a good auxiliary effect on the shaping training of the middle seam of chest muscle.