The most popular chest exercise at the dumbbell fly gym One of the actions!
It is an isolated single-joint movement. Compared with compound movements such as bench press, it not only does not involve the triceps of the arm, but also the dumbbell fly has A very large range of motion, which can help your entire chest muscles contract powerfully! Especially during the eccentric phase, you will feel your chest muscles being slowly stretched!
But! After a long time, traditional flying birds will become stale and your enthusiasm for training will be greatly reduced. At the same time, it is difficult to find your own shortcomings if you keep yourself locked in a fixed exercise mode! Progress will also be slower and slower!
Today I will introduce to you a very good flying bird training! I believe many people have never tried it, come and give it a try to make your training more innovative!
1-1-2” Dumbbell Fly
Action process:< /p>
1. Choose a pair of slightly lighter dumbbells, starting position and traditional Like a dumbbell flying bird, hold the dumbbell with both hands and push it up steadily, then hold it firmly with one hand, and start to lower the dumbbell with eccentric contraction with the other hand. Feel the stretch of the chest muscles. When the dumbbell drops to the lowest end, hold it (do not maintain tension). Relaxation)
2. Slowly retract the dumbbell upwards, straighten your arm and hold it in place, then start the other hand to perform the same fly movement, once with each hand, and finally perform the dumbbell fly with both hands once! Three times For one time! Do it 5 times in total!
Note: The movement needs to be done in a controlled manner, and the other stationary arm should always remain stable without shaking! < /p>
Action features!
This is a mixed exercise of unilateral and bilateral. When one hand is performing the full range of motion, the other hand needs to straighten the support column dumbbell! This change can challenge your shoulders well.
At the same time, one-handed movements are also a challenge to the core stability of the trunk, which will mobilize more motor units to ensure that your body is not taken away. , don’t shake!
Performing the "1-1-2" dumbbell fly requires being under pressure for a long time, which increases the time the muscles are under tension. Reduce muscle damage and metabolic stress and make your muscles grow better!
How about you try this kind of training quickly?
But finally, I would like to remind everyone that the "1-1-2" dumbbell fly is not a model for beginners to learn how to use dumbbells to hold their chest! It is recommended that you master the traditional movements first and then consider trying them!