Simple Examples to Understand the Development of Exercises: the Birds

Explain simple exercises and its methodology is the best way for everyone to understand them and can perform them properly. In this case we are going to explain a simple example how to perform the birds, an exercise that despite being included in almost all the routines of shoulder, very few people get to do them the right way.

What we do is to work with the birds the round more, a small muscle, and therefore it is more difficult to influence directly upon, because when we work it is difficult to isolate it to the maximum. The best way to do this is through the birds, an exercise that must be isolated completely, and to achieve this we will use a load that this muscle can raise, so it must be small to train him as he deserves.

For the birds, what we need is a Bank, since we must support us upside down, looking at the floor on a slightly inclined surface, so that we can move the back of arms easily. In this way we will place with straight legs and your back straight and chest against the Bank, this must not come off on the whole. The legs must be kept relaxed throughout the development, since they do not have to intervene. In this position we must grasp the dumbbell with your hands and let us imagine that we are a bird. Our arms are wings forming a bloc with cufflinks.

In this way, placed in the indicated position, with all ready We are going to learn how to fly like a bird. The stretched arms, but with the elbow slightly bent, hands with weight and all of this while respecting the line of the shoulders. So will soar above down as if we batiésemos wings like birds to make it. With this exercise, we should note that the back of the shoulders hold tension and works as we try to catch flight. We will make four sets of 10 reps each. It is important that we can perform full movement of wings, if it doesn’t take you weight and will test with one lower load.

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