One-handedDumbbell Flying bird!

Dumbbell fly is a training movement that is very popular among many fitness enthusiasts. It can help you strengthen the chest muscles very well. Because it is a single-joint movement, it is easier to find the feeling of the chest muscles!

Usually we use two dumbbells to train the two-handed dumbbell fly, but today I want to introduce to you the one-handed fly using one dumbbell

One-handed dumbbell fly benefits:

1. Improve muscle imbalance

Do you feel that the size and sensitivity of your chest muscles on both sides are slightly different, and you use one-handed training? can help you correct this situation!

2. Enhance core anti-rotation ability!

One-handed dumbbell movements will produce a side force, which will try to pull and rotate your trunk. At this time, you need to activate your core muscles to resist this force. Strength to maintain the stability of the spine, which helps you increase anti-rotation core strength!

3. Feel the work of the chest muscles more clearly

When performing one-handed dumbbell fly training, you can use your other hand to hold your chest, which will help In your image, you feel that the chest muscles are lengthened and shortened

The following is the process and precautions for performing a one-handed fly:

1.Adopt the traditional supine position, push the dumbbell to the chest with one hand, straighten the arm, and hold the chest with the other hand

< strong>2. Maintain the stability of the trunk, then start to stretch the chest muscles and slowly move downward, feeling the chest muscles being stretched. When the dumbbell drops to the lowest end, hold the dumbbell (maintain tension and do not relax). At this time, your elbow is slightly bent!

3. Then the chest muscles contract with force, driving the shoulders to arc horizontally inward until the chest muscles are fully contracted and stay for one second, and then slowly open outwards!

Notes:

1.One key point to pay attention to during the movement is to maintain the stability of the trunk, because the asymmetry The weight will easily tilt your trunk. All you need to do is to tighten your core muscles so that your trunk is as stable as a steel bar without any rotational movements!

2. When retracting inwards, keep your upper arms close to the midline of the body, so that the chest muscles can contract to the maximum extent!