Teenagers or fitness novices do 3-6 groups, 4-8 in each group. Don't push yourself too hard, as long as you persevere, you can do more slowly.
How to do the dumbbell flying bird standard 1. Shoulder position: The position of the shoulder is particularly important. Many people will shrug their shoulders (lift their shoulders) when doing actions! The suggestion here is to keep the scapula slightly adducted and sunken, and keep the upper back as close to the stool as possible! When your hands are open and slapped, your shoulders must be firmly locked to avoid lifting your shoulder blades.
2. Elbow Angle: Many people stretch their arms too straight, resulting in excessive elbow pressure. It is recommended that the elbow be slightly bent and fixed, especially at the centrifugal stage and the bottom of the action! In addition, keep your elbows facing the back of your body and your elbows and armpits in a horizontal position.
3. Action trajectory: The trajectory of bird action is an arc. Chest muscles contract, shoulders retract, draw an arc upward, and imagine holding a big tree!
3 dumbbell bird action essentials 1. Dumbbells should be tightly controlled and not shaken.
2. When the pectoralis major is stretched, the elbow is slightly bent, and the included angle between the forearm and the arm is about 135 degrees, and it remains fixed.
3. Exhale when returning to the initial action.
4. Dumbbell birds need multiple muscles to participate, which is difficult to move and requires good strength control. It is recommended to use light weight for the first exercise to avoid injury.
5. During training, the whole arm should be rounded and the wrist should be slightly adducted. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it looks very laborious, it doesn't have much effect. The main exercise moves to the toe of the deltoid muscle on your shoulder, which greatly reduces the stimulation to your chest muscles.
4 Dumbbell birds should pay attention to what Dumbbell birds use a lot of joints, so in the training process, remember to clamp your back, hold your chest out, and be slow to avoid wearing your shoulder joint, ligament strain, and even acromion ligament fibrosis.
It should be noted that dumbbell birds make the chest abduction almost to the limit, and some people can't feel the contraction and clamping of pectoralis major. If you can't practice active muscles, or if your posture is incorrect, injuries will easily come to you.