Supine Fly: Supine Dumbbell Fly Illustrated Tutorial
Dumbbell fly Generally used as the end of chest muscle training, with medium weight and multiple reps. Flying birds increase the circumference of the pectoralis major muscles. It can not only develop the muscle strength of the middle groove of the chest, but also develop the muscle strength of the lower chest. It can also be divided into three types: flat, incline and decline, but most of them use flat and incline lying on their backs.
Main target training area:The outer and lower edge of the entire pectoralis major muscle Grooves, lines and forms.
Action essentials:
1. Keep your elbows slightly bent at a fixed angle and lower them to the back plane. When lifting up, it is like hugging a big tree. Instead of going straight up and down, press along a certain arc to feel the stretching and contraction of the chest muscles.
2. The angle between the upper arm and the forearm, whether raised or lowered, must be maintained at 100 to 120 degrees and the dumbbell must be in the plane of the shoulder and elbow joints. Lift your chest, lower your shoulders, and bring your pectoralis major muscle into the "peak contraction" position, then pause for a moment.
Note:
1. When dividing the two arms downward, the elbows should be slightly bent and lower than the side of the body, the chest should be raised high, and when adducting, you should think about the middle part of the pectoralis major muscle, so that the effect of consistent thought and movement will be more good.
2. Breathing: Inhale when the arms are side-parted and adducted upward, and exhale when the arms are almost straight.
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