The expansion of urban population makes people increasingly dependent on urban life, among which the most important is indoor sports and fitness. Next, let’s take a look at some representative sports and fitness equipment.
Dumbbell bird
The dumbbell flying bird exercise has a very significant training effect on the thickness and line of the pectoralis major muscle and is one of the favorite exercises for many bodybuilding enthusiasts to train their pectoralis muscles. The plank and the upslope dumbbell flying bird are the best exercises for developing the outer side of the pectoral muscles. The width and thickness of the lateral pectoral muscle are very important for the entire pectoral muscle. To achieve the best exercise effect, lower the dumbbells as much as possible to fully stretch the muscles. At the highest point, do not put the dumbbells together because they cannot provide effective resistance to the pectoral muscles at the highest point. For the best exercise results and safety reasons, it is recommended that you complete the dumbbell bird exercise in a slow manner.
Chest resistance band for chest clamping
The only way to obtain the line and shape of the inner pectoral muscles is to clamp the chest with a resistance band. Under normal pressure, the contraction of the pectoral muscles only indicates that the arms are straight in front of the chest. However, the chest brace allows you to squeeze the pectoral muscles to the greatest extent. By crossing the arms to stimulate the pectoral muscles, they remain tense continuously. Each training session enables the pectoral muscles to gain further “burning” by squeezing them to the maximum for 1 to 2 seconds. If you place the resistance band clamp at the end of your pectoral muscle training, you will achieve the best results. At this time, the main part of the pectoral muscles will reach exhaustion. During the practice, all the work should be done using the inner pectoral muscles. Focus your attention on the upper and middle parts of the pectoral muscles, and it is best to adopt an upward oblique position.
Action process:
Hold the barbell upside down in front of your body with your arms straight and your feet shoulder-width apart. Keep your upper body straight. The elbow joint is fixed, and the brachii and biceps brachii muscles contract actively. The forearm is slowly raised and gradually moved closer to the upper arm until the above-mentioned muscles can no longer contract. Pause for a moment, and then slowly lower and restore.
Action requirements:
Keep the elbow joint fixed. The movement trajectory of the barbell should be an arc with the elbow joint as the center and the forearm as the radius.
- The upper body can lean slightly forward, but must not sway back and forth.
- When lowering, control the restoration.
- Do not lift the barbell by taking advantage of the elasticity of your joints and muscles after lowering your arms.
- Always focus your attention on the flexor muscles of your upper arm, not on your hands.
If you don’t work out in 2018, you’ll be out of date. Working out not only helps you build up your body but also helps you build muscles that can charm girls.
