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In fitness exercises, the leaning bird is a well-known exercise, and it is also a very effective exercise. Of course, if you insist on training the leaning bird, there are many benefits, but if you want to have these benefits, the correct way to do it is very important. So, what are the standard moves for leaning over Asuka? Let's take a look at the leaning bird.
Bent Over Asuka Standard Action Essentials
1. Starting posture: Stand with your feet apart and shoulder width apart, and your palms are relative to the target area of exercise: the back deltoid 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 the lower back.
2. Action essentials: lift the bell with both hands to both sides until the upper arm is parallel to the back (or slightly over), stop for a while, then lower the dumbbell to restore. Do it again. To lift the elbow, you must first lift and expand the two elbows to start; if you lift the elbow and wrist slightly while holding the bell to the sides, you will feel that you can get better deltoid muscles. Contraction, shoulder control, and both shoulders exert force to control the lift; swing the wrist, following the movement of the shoulders and elbows, swing the wrist to the side to make a large lift. The three joints of the shoulder, elbow and wrist should be stretched and contracted, straight and bent, and stretched and retracted, and the strength is contained. During the whole movement, the mind should be focused on the muscle group that the target contracted, and don't take advantage of the force. Inhale when you open your arms and exhale when you close your arms.
The benefits of leaning over Asuka
The exercise of leaning over the flying bird can not only help you improve your balance ability, but also allow you to gradually digital dumbbells in the process of using dumbbells, so that you can slowly control the dumbbells. In this case, in In the future training, as long as there are exercises that use dumbbells, they can handle better. In other words, it can help everyone to improve their overall quality and balance ability, and can improve everyone's strength, which is a test of everyone's endurance.
Common mistakes of leaning over Asuka
1. Exercise with elbow bend
When we are doing dumbbell fly training, one of the most common mistakes is that we like to bend the elbows for training. If we want to have a good training effect, we should let our shoulders and the back of the deltoid muscles fully exert force, so that the muscles have sufficient contraction force. So when training, we need to keep our elbow joints straight, otherwise elbow flexion training will make the back muscles take a large part of the force, which will affect the training effect of the arm muscles.
2. Large movement range
Although it is said that during training, the movement range is larger, there will be a bonus effect on the training effect. But for some novices, because their movement essentials are not very familiar, if the movement range is too large, it is easy to rely on the swinging inertia of the arm for training. Such training methods will not only greatly reduce the training effect of training, but also easily have an adverse effect on the body and muscles. Therefore, we recommend choosing a suitable training range to ensure the safety of training.