Among the training movements, the bent over fly is a good movement, and the bent over fly is quite famous. At the same time, the bent over fly is also easy to practice, and the bent over fly has a good training effect. So how to do the bent over fly? I believe someone still knows. So, what is the back movement of leaning over the bird? Let’s learn about the leaning bird.
Leaning over the flying bird starting position
When doing this exercise, you must first stand with your feet apart, about the same width as your shoulders, and the palms of your hands should be facing each other. In fact, the most important thing about this action is to exercise our rear deltoid muscles and the upper part of the back muscles. After holding the dumbbells, bend the upper body forward until it is parallel to the ground, and put the two The legs are slightly bent so that the lower part of our back does not feel tight.
Essentials of leaning over to fly
When doing bent-over flyes, our two hands need to lift the dumbbells from both sides of the body. We can't stop until our upper arms are parallel to our backs, and then we have to pause for a few seconds before continuing. Lower the dumbbells down. The dumbbell fly does not require a particularly difficult movement, so when doing this exercise, you need to repeat it constantly. When holding the bell and lifting it to both sides, you should also bend your elbows and wrists slightly. It is enough that you can feel the contraction and exertion of the deltoid muscles. In addition, when doing this exercise, your mind should be concentrated. Don't use force on the target contraction muscle group during the movement. The breathing method is to inhale when opening the arms and exhale when closing the arms.
Things to note when leaning over to fly
When doing this exercise, although the body is lying prone on the inclined board, the two hands should still be placed vertically on both sides of the body. They can be placed on the ground, but they must still be kept on both sides of the body. Also, open your shoulders slightly, put your thumbs up, and lift your arms up and abduct them until they form a T-shape.
Which muscles are trained by leaning over the bird?
1. Back muscles
The main muscles exercised by the bent over fly are our back muscles. Because when we do flyes, we need to open our arms, and our back is also stretched at this time. In addition, after we open our arms to the limit, we still need to lift them up, so that our back has a pinching action, so it can have a certain exercise effect on the back.
2. Arm muscles
The bent over fly exercise exercises the arm muscles, especially the triceps brachii, which is very obvious. When we do flyes, we generally need to use equipment to complete it. We often choose dumbbells. In this way, our arms are always weight-bearing, so it has a stimulating effect on the muscles and can increase the growth rate of the muscles. In addition, when we open our arms, we can clearly feel the arm muscles bulging. This is because we need to use our arms to exert force, so during the process of doing flyes, our arms are always in a state of exercise.
3. Chest muscles
The exercise of chest muscles can mainly be exercised when our arms are opened to straightened, and extended to the back. Because our arms are open and straight to both sides, our chest and our arms are in line, which has a stretching effect on our chest. When our arms are raised upward, our chest can feel stretched to both sides, so this action can play a certain role in exercising the chest muscles.
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