The inverted bird exercise can be performed in the gym on its special equipment or on the combined apparatus, where you can also practice the bird exercise in strength training.
Before you begin your exercise, you should adjust the articulating arms to fit the length of your right arm, so that the exercise targets the correct muscle groups.
STRENGTH BIRD WORKOUT
Step 1:
Now sit on the seat of the special or combination device. Your field of vision is in the direction of the work equipment. Set your optimal sitting height so that you have a firm position on the floor and your knees at a 90 degree angle. When exercising, shoulders, arms and hands should be at the same height. Your upper body should remain pressed against the chest support throughout the exercise.
2nd step:
Now reach for the machine arm handles. Your arms should not be straight, but slightly bent. Sit down and keep your back straight. Your abdominal muscles should also be slightly tense to maintain an upright position.
Step 3:
Now is the time to start. Slowly and evenly push the two movable handles outwards and backwards in a semi-circular motion. Move the handles back until they are slightly behind you . Exhale slowly as you step back.
Step 4:
After a short stay in the final position, slowly bring the handles back in front of your body and inhale. The handles should not touch each other. Try to hold the position under tension for a while. Then repeat the same movement from steps 2 to 4 several times. When the strength is exhausted and the movement cannot be performed correctly, the training should be stopped.
TIPS
Before starting the bird or butterfly exercise, it is important to warm up well. To do this, you can do exercises that work the upper back in the same way, such as push-ups. In addition, a short stretch of muscles and tendons is recommended to minimize the risk of injury.
TIPS FOR GOOD TECHNIQUE
- The elbows should not point down during the exercise, but rather point outward.
- The head should form an extension of the spine at all times during the exercise. A common mistake is to lower your head forward when the workout gets too intense, leading to serious neck injuries.
- Your chest should be pressed against the chest support throughout the exercise.
- You need to maintain tension throughout the workout and not drop the weight.
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