What is the correct exercise method for dumbbell flying birds

The correct exercise method for dumbbell flying birds mainly includes five key steps: adjusting the weight of the equipment, standardizing the movement trajectory, controlling the breathing rhythm, selecting the appropriate angle, and strengthening muscle perception.

1. Adjust the weight of the equipment

It is recommended to choose 1-3 kg dumbbells for the first practice, and gradually increase to 5-8 kg after adaptation. Excessive weight can lead to shoulder joint compensation, while insufficient weight can make it difficult to stimulate the pectoralis major muscle fibers. Women can choose 60% of the standard weight for men as the starting load, and the weight for middle-aged and elderly people should be based on the ability to complete 12-15 times per group.

2. Standardized Movement Trajectory

Lie down on a flat bench to maintain scapular stability, with a slight flexion of the elbow joint at 150-160 degrees. When lowering, the trajectory of the dumbbell should be curved to the horizontal line of the chest, and when lifting, imagine embracing the big tree. Maintain continuous tension of the pectoralis major muscle throughout the entire process to avoid complete extension or excessive adduction of the elbow joint.

3. Control breathing rhythm

During the dumbbell lowering stage, take a deep breath to expand the chest cavity, and when lifted to the top, exhale to tighten the chest muscles. Using a rhythm of 2-4 seconds of centrifugal contraction and 1-2 seconds of centripetal contraction, breathing disorders can lead to imbalanced abdominal pressure and affect training effectiveness. Hypertensive patients should pay special attention to avoiding breath holding.

4. Choose the appropriate angle.

The flat flying bird exercises the entire pectoralis major muscle, with a 30 degree upward tilt focusing on the clavicle and a 20 degree downward tilt strengthening the lower part of the sternum. Complete 3-4 groups for each angle, with a 45-90 second break between groups. Patients with lumbar disc herniation should avoid a downward sloping posture and can use rope instruments instead.

5. Strengthen muscle perception.

Perform elastic band shoulder joint activation before training, and use a decreasing group training method for the formal group. During the peak contraction of the action, maintain a static contraction for 0.5 seconds, and deliberately slow down the speed during the centrifugal stage. You can use tactile cues to lightly touch the chest muscles with your other hand during training to feel contractions.

It is recommended to schedule 2-3 chest training days per week, with each bird training session lasting no more than 20 minutes. Timely supplement whey protein and fast carbon after training, and avoid repeated stimulation of the same muscle group within 48 hours. If there is a shoulder joint popping sound or chest rib pain, training should be stopped immediately. After exercise, use a fascia gun to relax the pectoralis minor and anterior deltoid muscle bundles. Long term practice should be combined with pull-up back training to maintain muscle strength balance. Postpartum women are recommended to undergo step back training under the guidance of a rehabilitation therapist.