Basic operation:
1. Starting posture: relax and lie flat on the narrow stool, with your feet firmly on the ground to ensure the free movement of your shoulders. Hold the dumbbell and keep your arms straight up and slightly bent.
2. Inhale and slide smoothly with open arms so that the elbows are shoulder height.
3. Push the dumbbell to the initial position while exhaling, and find a feeling of hugging the bucket.
Other actions:
Uphill:
The upward tilting dumbbell bird action has a very significant exercise effect on the thickness and lines of the upper part of pectoralis major muscle. Action points: Hold the dumbbell with both hands up (palms facing each other), and the dumbbell is perpendicular to the upper chest. Keep the angle of the upper and lower arms constant, and open and close the shoulder joint as the axis of motion. Keep your shoulder blades close to the stool and don't shrug.
Downhill:
The downward sloping dumbbell bird action has a very significant exercise effect on the thickness and line of the lower part of pectoralis major muscle.
Precautions:
1. During exercise, the mind focuses on the process of exerting force on the chest.
2, the whole movement process should be smooth, keep the control of dumbbells.
3. The load should not be too large during practice.
The weight of dumbbells is very important, so we must ensure the coordination and unity of movements. Don't let one side be standard and the other side be deformed, which will affect the asymmetric development of both pectoral muscles.