In fitness exercises, leaning over birds is a well-known and
effective exercise. Of course, if one person trains over leaning birds, there
are many benefits, but if you want to have these benefits, the correct method of
action is very important, but many people I don’t know what to practice leaning
over Asuka, how to practice. So, what muscles leaned over Asuka to train? How to
practice leaning over Asuka? Let’s take a look at the leaning bird.
What muscles leaned over Asuka
The main part of the leaning bird exercises is our deltoid
muscle back bundle, and everyone knows that the deltoid muscle back bundle,
although it looks like an unobtrusive muscle, it greatly affects the beauty of
our shoulders. Generally speaking, training of the deltoid muscle is difficult.
Once the shape is fixed, it is very difficult to change, and its angle range is
also very small, so everyone is easy to confuse with the trapezius muscle.
Therefore, we must remember Live, leaning over the bird to exercise is the
deltoid back beam.
How to practice leaning over Asuka
1. Starting position
When doing this sport, we have to separate our feet, and the
width between our feet is the same width as our shoulders. The next two new
hands are to face each other, and then be able to exercise the back of the
deltoid muscle and the upper back muscles. First, we hold the dumbbells first,
and then the upper body is bent forward to be parallel to the ground. The two
legs can be slightly bent, so that the lower part of our back does not have any
2. Action essentials
Next, we must do the exercise essentials after the initial
posture. At the beginning, we need to lift the dumbbells in both hands, straight
up to the side, almost parallel to the back or slightly over the back, then
stop, and then Then slowly restore the dumbbell to its original position.
However, when doing repetitive movements, raise your elbows, that is, you must
first lift and stretch your elbows to start. When doing these movements, you
must put your own elbows. The three joints of the shoulder, elbow and wrist
should be stretched and contracted. Try to be straight and bend in the process,
and be retracted in the middle. It is the highest state to be able to exert
strength and connotation. And we must concentrate our minds in the process of
doing this exercise, it is best not to use force to complete this action, and
also to inhale when opening the arms, and exhale when closing the arms.
Lean over Asuka precautions
1. The leaning posture is not easy to grasp the essentials,
first choose a small weight.
2. Pay attention to steady movements in the dynamic, and
cannot use the power of the swing arm to complete the movement.
3. Minimize the waist swing as much as possible, and
concentrate on the back.
4. When the load increases to a certain level, the waist will
5. To ensure safety, keep increasing the load as planned to
prevent lumbar muscle strain.