Bodybuilding breast training - birds（健美胸肌训练——飞鸟）

Bodybuilding breast training - birds（健美胸肌训练——飞鸟） Bodybuilding breast training - birds(健美胸肌训练——飞鸟) Let the chest groove sink - "bird" technical details, very good post In the face of photos of bodybuilders and stars, the bodybuilders, in their praise, often have some confusion: how does such a perfect block shape come out? There is nothing special about their training plans and exercises. Is there any trick? Yes, they do have know-how, and that's the technical details of the action. In thoracic surgery, the median raphe can be described as "difficult."". The thickness of both sides of the pectoral raphe is consistent with the whole pectoral muscle, and the joint is narrow and narrow, just like a thread. And trained for many years, the entire breast muscle is often more toward the middle, the weaker the muscle, and the level of development on both sides does not match. Similarly, do bird movements, why is the effect of such a big difference? The reason lies in the technical details. Here is a series of articles on technical details, starting with the details of the movements of the birds. One, flat dumbbell, bird Supine narrow stool (width 20~25 cm) on both hands holding bell, the small arm and the arm is about 135 degrees angle, in the course of movement, not to help lift the neck, so that the head away from the stool surface. When the dumbbell is lowered, the attention should be focused on the chest seam. The tension of the pectoral muscles will control the dumbbells, and the lower part will be lowered slowly. At the same time, the air should be fully aspirated and chest pulled out. The amplitude should be fully in place. When lifting, it depends on the contraction of the chest muscle, which leads the arms up and down until the dumbbell touches, so as to avoid excessive shoulder and back force. In order to make the action more accurate, imagine holding a large beer bucket, professional star Melvin Anthony in doing this action, constantly in mind talking about "hold it."! Hug it!" Apart from the angle of 135 degrees between the small arm and the big arm, the whole arm should be round, and the wrist is slightly adduction, and the shape of the arm is surrounded. If only the arm tension stiff hook dumbbell, it is easy to shoulder the force as the starting point, although it is trying to do the birds action, is actually "dubious", the main exercise is to shoulder anterior bundle, a small part of the chest raphe. In order to fully pull the breast muscle fiber, the weight should be moderate, 8~15 times / group is appropriate. The first group should be about 15 times, and then do 3 sets of 10~12 times, and the last group can be reduced to 8 times, a total of about 5 groups. Flyes are different from the bench, bench press in groups after training will be reduced to 1 times to 3 times, the effect is still very good. The birds need to accumulate a certain number of times to stimulation of raphe muscle, not only affects the range of motion, the effect of tensile overload, and injury to the shoulder and elbow (6 times less than the occupation athletes are rarely used, but also support the difficulties, there is a certain danger). In training, one likes to hook the neck and lift the head away from the stool. It's a very bad habit. It must be difficult to inhale fully and erect. Wo shoulder force mainly shoulder, back, almost no exercise on the chest. In order to correct this error, you can first reduce the weight, the number will be about 12 times, and deliberately experience the correct way to force, to be stereotyped after action, and gradually increase weight. Two, butterfly machine clip chest The advantage of the butterfly machine is that the tension on the chest muscles is constant and will not change because of the position of the arm. Because the utility model can adopt the "bridge" type action and make the double elbows touch, the action range is larger, and the safety is better. Not only the lower middle chest seam (flat dumbbell, bird's main stimulation area), but also the whole chest suture has a strong stimulating effect, and can change the grip form to stimulate the upper part of the chest seam. The correct action is: sit on the bench, hold the handle and elbow against the baffle plate. If the sitting position is too high or low, the height of the stool can be adjusted. Range of motion through the half moon board on both sides of the hole position adjustment. Use the "bridge" type of action, that is, only the upper back affixed to the board. When you open, breathe in, chest out, and shoulders stretch out. Your attention is entirely focused on the chest seam. Stretch the chest muscles by controlling. Such as the mirror training, should pay attention to observe the stretch of the chest muscle, This will focus your attention better. When folded, the double toggle plate should be touched and slightly stopped, and the peak shall be contracted for 1~2 seconds. At this time it will feel more difficult, unlike dumbbells touch when more labor-saving. It can only compensate for the loss of tension by trying to tighten the chest muscle or, apart from a few distances, separate the arms from the body surface. The number of times is 8~15 times / group, and the weight is reduced by 3~5 groups. In order to better stimulate the thoracic joints, can change the grip: lateral raise arms like shape straight, boxing eyes forward, with the wrist or arm (arm length fixed) against the baffle plate chest clip to do the action. Since the arms can be staggered, the range of motion is also great. The feature of the movement is that the chest muscles on both sides are erect by squeezing the chest fully. This is certainly the result we want very much. Make 3~5 groups, 8~15 times each. Three, standing cross chest birds In the central regulation of the chest rack, cable length, hand horse stool chest clip to do the action. The correct way is to slightly lean forward, open the attention of the control action, when folded, try to squeeze the chest muscle, slightly pause, peak contraction. Some people lean forward in order to pull up more weight, so that the chest movements become bent birds, so that the action of stimulating the chest seam becomes the back of the deltoid muscle. The main point of this action is to make the chest muscles stretch more fully and squeeze as much as possible. The weight used is secondary. Authors: Nasser San Betty, 2008-7-14, 20:51 reply to this statement -------------------------------------------------------------------------------- 2, let the chest ditch deep - - "birds" technical details, very good post Authors: Nasser San Betty, 2008-7-10, 21:51 reply to this statement -------------------------------------------------------------------------------- 2, let the chest ditch deep - - "birds" technical details, very good post [Shen Jing] Although it is generally required that the hands touch each other separately, in fact, it is better to do the cross action. There are two options for crossing. One is on the left hand and the other on the right hand, so that the left and right hand positions of the group are changed evenly. The other is that a group is always on the left hand, and the next is always on the right hand. Because the cross action is much larger than the touch of both hands, the squeezing effect on the chest seam is better and the stimulation is greater. It should be noted that the action is very "live" because of the length of the cable. It is not very easy to control, so don't do too much heavy weight stretching to avoid shoulder injury. Generally do 3~5 groups, each group 8~15 times. Four, the upper oblique birds According to the joint training chest design, divided into two kinds of birds and birds dumbbell chest. Dumbbell on the oblique birds should use 30 degrees tilt of the tilt stool, tilt over the assembly, so that should be added to the loss of tension on the chest. When transferring, focus your attention on the upper chest seam position, control the dumbbell downward with the tension of the tension of the pectoral muscle fiber, and take the initiative to inhale and chest out. When lifting, use the contraction force of the pectoral muscles to drive the arms together. Since the arm is semi suspended, it is difficult to control, so the training should be focused on the tension of the tension of the pectoral muscle fiber, and the 3~5 groups should be completed in 8~15 times. Don't press your weight, or your shoulders become tense and tense, causing the whole movement to deform. The chest on birds as long as the 30 degree oblique cross chest stool is placed on the middle frame, pulley will take slipknot chain hung on both sides of the foot buckle, adjust the chain length and the stool position, you can practice. The chest added advantage of constant tension in the chest, also not inclined dumbbell on birds because the load diversion angle. The first group is best to use about 50% of the maximum load, as a warm-up, feel and determine the course of movement, so as not to muscle and joint adaptation and injury. Generally do 3~5 groups, the number of times 8~15 times, The technical requirement is the same as that of the flying bird on the dumbbell. The tension of the pectoral muscles should be stressed and the tension should be applied to the load. The above is according to the requirement of the bird chest seam movement technology, practical training and two very characteristic of the supplementary action, a narrow grip chest is under pressure, a large weight narrow grip is recommended. Narrow grip chest under the pressure of general arrangement in Flyes end part or in the middle, with "V" shape or the rope, the weight of which is 6 to 8 times (1 groups of high heat, under pressure to the bottom behind) to withstand the load, tighten the chest muscles. At this time, the chest muscle hyperemia, sudden protrusion, the extrusion of the chest seam has unique effect, the chest contour will be strengthened. The advantages of narrow grip barbell supine elected is lighter than with a dumbbell and chest is much larger, the number can be reduced to about 6 times. Although limited, the intensity is much greater. Two hand spacing for the trainer, 2~3 fists wide, too large, on both sides of the chest stimulation more, lose the pectoral muscles of the middle of the exercise significance. In the process of exercise chest raphe with some modeling action would be better, such as the crab clip chest shape, arms crossed extrusion have good auxiliary effect on breast muscle shaping training center.