This is a training article I specially extracted for you from Mr. Bodybuilder magazine. I also practice occasionally according to what I read in the book, and the effect is ok, but unfortunately I can't send you pictures. You can buy a book if you can. The picture above is also quite clear. Main points of downward tilting dumbbell bird action: adjust the adjustable bench to 30~45 degrees below the horizontal plane. Lie face up on a flat stool, with thighs and upper body close to the stool surface, knees bent, and feet under the cushion to keep stable. 〉〉〉〉〉〉〉〉〉〉〉129 The arm should be vertical, but not locked. Inhale a little more than usual, and hold your breath when your arms are lowered to the outside of your body. The elbow bends about 20 degrees. When the upper arm is slightly lower than the shoulder or the shoulder feels intense tension, contract the pectoral muscles and gently change direction. > > Continue to hold your breath and pull your upper arm back to the vertical position. Exhale after crossing the most difficult point or reaching the initial position during the ascent. Hold out your arm for a moment, and then repeat. During the whole process, the arms and shoulders are kept in the same plane. Important point: make sure you are safe, and don't stop at the bottom of the action. If you lean down, more blood will flow into your brain, so keep your arms moving to avoid rising blood pressure. Exceeding 45 degrees will further increase the blood flow and blood pressure in the head, so it is dangerous. Using heavy load in extremely low position can also lead to quite high blood pressure, and it is also wrong to apply ultra-light load. The influence of a bird leaning downward depends more on the lever balance than on the extra load. The key is not to bend your elbow too much when you put your arm out, because that will make your movements look more like pushing than flying birds. Of course, if the arm is only slightly bent, the effective pulling force will be greater. Do not exceed the normal range of motion of the shoulder joint. If the arm is much lower than the shoulder, it will bring extra pressure to the joints, muscles and support frame. When doing this, your arms and shoulders must be in a straight line. This can make the angle between the arm and the chest less than 90 degrees, and ensure that the lower chest can be exercised. Training sequence of training elements: The downward leaning dumbbell bird should be arranged after other chest training. Training arrangement: Tilting the dumbbell bird downward can be arranged before other training or together with other movements. Training volume: Do 3 ~ 4 groups, and each group repeats 12 ~ 15 times. The downward inclined dumbbell flying bird mainly involves four main muscles: muscle position, movement, deltoid muscle, front shoulder covering, front shoulder covering, arm moving forward or across the shoulder joint, scapula moving away from the spine and rotating coracoclavicular muscle outward, and the function of upper arm adduction near the shoulder joint during exercise. The downward sloping dumbbell bird is helpful to the all-round development of the lower chest and the front of the shoulder, and it is also a good way to exercise the serratus muscle. Strength recommendation, this training is of great value to improve bench press. The combination of shoulder adduction and scapula supination is the key to forward, downward and grasping movements, which can be seen in boxing, martial arts, wrestling and gymnastics. These movements are also the key to throwing movements, which can be seen from tennis, softball, baseball and football. 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute. 13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart. The first meal: Because there is no food for breakfast all night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice. Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein. Second meal: snacks in the morning. About 3 hours after breakfast, it's time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders. The third meal: protein is the main lunch, including complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta. The fourth meal: Before training, like the snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates. The fifth meal: after training and dinner, this meal consists of two parts. The first is the drinking department that is taken within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1:2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein. The second part of the meal was eaten an hour after dessert. It consists of solid food, including complex carbohydrates (such as rice and potatoes), high-quality protein (such as steak) and a lot of vegetables. The sixth meal: The most important part of the snack is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.