For dumbbell, I believe many people know it. Dumbbell is a very common fitness equipment, but there are many ways to use dumbbells, such as dumbbell fly, Dumbbell bench press, etc., but many people don’t know how to use these. So, how much weight do dumbbell flyes need? How to do dumbbell flyes? Let’s take a look below!
How heavy should the dumbbell fly be?
The weight of the dumbbell is important, and the coordination of the movements must be ensured. Don't let one side be standard and the other deformed, as this will affect the asymmetric development of the pectoral muscles on both sides.
Generally, beginners weighing 120 pounds can only do this movement about 10 times with dumbbells weighing about 15 pounds. People of different weights use different weights of dumbbells, and even doing different exercises requires readjusting the corresponding weight of the dumbbells.
Height under 1.60 meters and weight within 60kg - 25kg combination.
Height under 1.70 meters and weight within 70kg - 30kg combination.
Height under 1.80 meters and weight within 80kg - 35kg combination.
Height under 1.90 meters and weight within 95kg - 45kg combination.
If the weight can be lifted 5 times in a row, then the weight is 5RM. If your dumbbell fitness purpose is to build muscle, do relevant dumbbell movements of 8RM to 12RM every day, and do about 3 to 8 groups of each movement; if your dumbbell fitness purpose is to shape your body, do relevant dumbbell movements of 15RM to 20RM every day, each movement Do 5-6 sets of each movement.
How to do dumbbell flyes
1. Leaning over the bird:
The posture of the bent over fly is very critical, which directly affects the feeling of force exerted by the movement. When newbies first practice this movement, they must first find the shoulder width, determine the position of the feet, and then stand with the feet apart. , keep your upper body straight and lean forward, with your knees slightly bent. The dumbbell hangs naturally in front of the knees in the form of a grasp. After taking a deep breath, tighten the abdomen and raise the buttocks to ensure the straightness of the waist and back. Lift the dumbbell, then pause at the level of the back, and then slowly restore it. During this process , the arms can be slightly bent, but cannot be used for strength.
2. Standing dumbbell fly:
The standing dumbbell fly is somewhat similar to the dumbbell lateral raise, but novices are doing itWhen doing this action, the bending degree of the elbow will often be changed unconsciously, thereby allowing the triceps to borrow force, resulting in no particularly good training effect. Therefore, the bending degree of the elbow must be maintained during training.
At the same time, novices often have very weak deltoid and trapezius muscles, which makes them exhausted when lifting the dumbbells to the shoulders when doing flyes. At this time, it may be a suitable choice to change to a smaller weight.
3. Lying bird:
Supine fly, as the name suggests, is a fly performed while lying on your back. Lie on the ground and take a deep breath, straighten your chest and back, tighten your abdomen, keep your elbows straight, then hold the dumbbells in both hands and row upward to directly above, with your elbows following The movement is gradually opened, and the dumbbells are gradually lowered to the sides of the body against the chest. The degree of descent is determined according to personal comfort.
The dumbbell incline fly is similar to the supine, but requires the use of a bench tilted 30 degrees to complete. Do not use an incline bench with an inclination angle that is too large. This will cause the chest muscles to lose the feeling of exerting force, leading to force borrowing and movement deformation. When lowering the dumbbell, you must raise your chest and retract your abdomen, adjust your breathing rhythm, use the tension of your chest to drive the dumbbell back down, and feel the contraction of your chest muscles at the same time.
Feel the position and state of exertion of the chest muscles. When using a tensioner to do incline flyes, place the incline bench in the middle of the tensioner and adjust the length and angle of the instrument.