In fitness exercises, the bent-over fly is a relatively well-known exercise, and it is also a very effective exercise. Of course, if you insist on training the bent-over fly, there will be many benefits, but if you want to have these benefits, you must Action essentials are very important. So, what are the essentials of the standard action of leaning over a bird? Let’s learn about the leaning bird together.
Essentials of standard movements of the bent over fly
1. Starting position: Stand with feet shoulder-width apart, palms of both hands facing each other. Target exercise area: Triangle Posterior muscles and upper back muscles. Holding dumbbells, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back.
2. Action essentials: Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, then lower the dumbbells and return to the original state. Repeat. To raise your elbows, you must first lift and extend your two elbows to start; if you slightly bend your elbows and wrists while holding the bell to both sides, you will feel that you can get better stimulation of the deltoid muscles. Contract, control the shoulders, and exert force on both shoulders to control the upward movement; wave your wrists, follow the movement of your shoulders and elbows, and swing your wrists sideways to perform a large lift. The three joints of the shoulders, elbows and wrists should be extended while contracting, straight while being bent, placed while being retracted, and the energy should be generated and contained. During the entire movement, your mind should be focused on the target contraction of the muscle group and do not use force. Inhale when you open your arms and exhale when you close your arms.
Benefits of the bent over fly
When exercising, the bent over fly can not only help you improve your balance ability, but also allow you to use dumbbells in the process. Gradually use digital dumbbells, so that you can slowly control the dumbbells. In this way, in future training, you can handle better any exercises that use dumbbells. In other words, it can help everyone improve their overall quality and balance ability, and it can also improve everyone's strength, which is a great test of everyone's endurance.
Common mistakes in bent over flyes
1. Bend your elbows to train
One of the most common mistakes we encounter when training with dumbbell flyes is , like to train with elbows bent. If we want to have a good training effect, we should make our shoulders and rear deltoid muscles fully exert force, so that the muscles have sufficient contraction force. Therefore, when training, we need to keep our elbow joints straight, otherwise elbow flexion training will cause the back muscles to bear a large part of the force, thus affecting the training effect of the arm muscles.
2. Large range of movements
Although when training, a wider range of movements will have a bonus effect on the training effect.But for some novices, because they are not very familiar with the essentials of the movements, if the range of movements is too large, it is easy to rely on the inertia of the arm swing for training. Such training methods will not only greatly reduce the training effect, but also easily have adverse effects on the body and muscles. Therefore, we recommend choosing an appropriate training range to ensure training safety.
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