Speaking of the bent-over fly, many people are familiar with it. Among fitness movements, the bent-over fly is also a well-known movement. Of course, there are many benefits of the bent-over fly, but if you want to have these benefits, you must correctly The essentials of the movements are very important, but many people don't know how to practice the bent over fly. So what's the correct way to do a bird fly? Let’s take a look at the leaning bird.
The correct way to do a bird fly
1. Starting position
When doing this exercise, our two The feet should be separated, and the width between the two feet should be the same as the width of the shoulders. The next thing is that the two hands should face each other, and then the rear deltoid muscles and the upper part of the back muscles can be exercised. First, we hold dumbbells in our hands, and then bend our upper body forward until it is parallel to the ground. Our legs can be slightly bent so that there is no tension in the lower part of our back.
2. Action essentials
Next, we must do the exercise essentials after the starting position. At the beginning, we need to lift the dumbbells in both hands and move towards After the side is straight up, almost parallel to the back or slightly beyond it, you can stop, and then slowly return the dumbbell to its original position. However, when doing repeated movements, you must first lift and extend the elbow. Use your elbow to start. When doing these movements, you must make sure that the three joints of your shoulders, elbows, and wrists are extended and retracted. Try to be straight and bent, relaxed and retracted in the process, so that you can generate energy and contain it. It is the highest realm. And we must concentrate our minds during this exercise. It is best not to use force to complete this action. Also, we must inhale when opening our arms and exhale when closing our arms. .
Common mistakes in bent over flyes
1. Bend your elbows to train
One of the most common mistakes we encounter when training with dumbbell flyes is , like to train with elbows bent. If we want to have a good training effect, we should make our shoulders and rear deltoid muscles fully exert force, so that the muscles have sufficient contraction force. Therefore, when training, we need to keep our elbow joints straight, otherwise elbow flexion training will cause the back muscles to bear a large part of the force, thus affecting the training effect of the arm muscles.
2. Large range of movements
Although when training, a wider range of movements will have a bonus effect on the training effect. But for some novices, because they are not very familiar with the essentials of movements, if the range of movements is too large,, it is easy to rely on the arm swing inertia for training. Such training methods will not only greatly reduce the training effect, but also easily have adverse effects on the body and muscles. Therefore, we recommend choosing an appropriate training range to ensure training safety.