Everyone knows dumbbells. Dumbbells are one of the most commonly seen equipment. Dumbbells have many uses, such as dumbbell flyes and dumbbell deadlifts. Wait, but there are some essentials to these actions. So, what are the essentials of the dumbbell fly movement? Where can I do the dumbbell fly exercise? Let’s learn about the dumbbell fly with the editor.
Where to do the dumbbell fly exercises
Doing dumbbell flyes regularly has a very good effect on strengthening the inner side of our chest, increasing the expansion of the chest cavity and improving lung function. In addition, our movement trajectory is large, which is also very helpful for us to improve muscle flexibility. Generally speaking, doing dumbbell flyes is very helpful for us to exercise our arm muscles and our chest muscles.
Essentials of Dumbbell Flyes
1. Lying dumbbell fly. This action needs to be completed with the help of a dumbbell bench. The essentials of the action are: adjust the dumbbell bench to a horizontal state, hold a dumbbell of moderate weight in each hand, lie on your back on the dumbbell bench, with your feet touching the ground to maintain body stability. After lying down, spread your arms to both sides, with the palms of the hands holding the dumbbells facing up, and your elbow joints slightly bent (this is the initial movement); then move your arms straight upwards at a constant speed and slowly, and gradually straighten your arms until your arms are Just keep it perpendicular to your upper body; finally, return to the initial movement in the opposite direction at a constant speed and slowly.
2. Incline dumbbell fly. The basic movement of the incline dumbbell fly is very similar to that of the supine dumbbell fly. The only difference is that the backrest of the dumbbell bench needs to be adjusted to an upward slope (the seat cushion is parallel to the ground, the backrest is raised about 30 degrees, and the angle between the backrest and the seat cushion is About 150 degrees), with your back close to the back of the dumbbell bench, so that your upper body is in a tilted state, and your feet can touch the ground or reach the dumbbell bench. After sitting up, spread your arms to both sides, hold the dumbbells with your palms facing up, and bend your elbow joints slightly. This is the initial movement. Then move your arms as straight upwards as possible at a constant speed and slowly, gradually straighten the arms until the arms are close to vertical to the ground, and finally return to the initial movement in the opposite direction at a constant speed and slowly.
3. Incline dumbbell fly. The decline dumbbell fly is to adjust the backrest of the dumbbell bench to a downward slope (the whole is a flat surface, the rear end is raised or the front end is lowered, making an angle of about 30 degrees with the ground, and the head is tilted downward; as shown in the figure below ), holding a dumbbell of moderate weight in each hand, feet on the ground, backClose to the stool. After lying down, spread your arms to both sides, palms of the hands holding the dumbbells upward, and slightly bend the elbow joints (this is the initial movement). The subsequent movements are the same as the incline dumbbell fly movement.
Precautions for dumbbell flyes
1. Exercise intensity (reps, dumbbell weight) should be increased gradually, otherwise it may cause muscle discomfort in related parts.
2. During the "flying bird" process, the speed must be constant and slow, otherwise it will easily cause damage to the shoulder and elbow joints.
3. No matter how the upper body is tilted, the arms should always move directly upward, so that the movement direction is close to perpendicular to the ground rather than perpendicular to the body.