what is the standard action of dumbbell birds?
1. Palm back, use small weight dumbbells when we practice bending dumbbells to fly birds, we first need to pay attention to the use of dumbbells. After we are ready for the posture, that is, stand with both feet apart, keep the same width as the shoulders, and bend our knees. We need to choose small weight dumbbells, pay attention to the orientation of the palm, and always face back, with hands and eyes facing each other.
Many people think that the larger the weight of dumbbells, the better. In this case, the movement is easy to deform and joint damage is very easy to cause. If you exercise the posterior bundle of deltoid muscle, small weight is more suitable.
2. The elbow is slightly bent. Many trainers think that it is right to straighten the elbow when doing dumbbell flying birds. The straighter the better. In fact, this is completely wrong. When we actually make the bird posture, in order to protect the movement joints, the elbows should not be stretched straight, let alone locked completely, but slightly bent. It should also be noted that the height of our big arms should be slightly lower than the shoulders, so as to effectively protect the shoulder joints from damage.
3. The back is not strong. When we are bending dumbbells and flying birds, we must pay attention to the power parts. Many trainers often have back pain after finishing, which is the performance of wrong power. The correct way is to keep our upper back straight all the time. No matter how much we exercise, our back will not exert any force, let alone pinch our back to drive dumbbells. In this way, it is easy to cause damage to our back.
precautions for dumbbell flying birds
Dumbbell flying birds can exercise our chest muscles very well. In the process of exercise, we should pay attention to the action standard and choose dumbbells suitable for our own weight. Because it’s muscle training, we can’t train the same part repeatedly every day. We can practice up to three groups a day, up to ten in each group, up to three times a week and every other day. After that, you should also take necessary stretching exercises to relax your muscles.
Leave a Reply