Equipment reverse fly, butterfly machine reverse fly action illustrated tutorial - Fitness and muscle gain

Reverse fly of the machine, Reverse fly of the butterfly machineIllustrated action tutorial

The rear deltoid muscle has always been a difficult problem to exercise, but on the contrary Flying Birds is an excellent training method for training the rear deltoid muscles. Of course, you will also train your back muscles. There are many different postures for flying birds in fitness, but it is very difficult to master the standing and sitting postures with dumbbells. The main thing is to overcome the gravity of the dumbbells themselves, and it is much better to choose equipment (butterfly machine/tensile machine)

It is exactly the opposite of chest clamping: because the direction of the force is opposite, the force is more concentrated on the shoulder deltoid and back muscles.

The chest-clamping device with straight arms is adjustable. Adjust the handle to the end, sit facing the back of the chair (reverse sitting position), and do a reverse fly.

Similar actions: Chest clamping with instrumentsClamp the chest,Standing rear shoulder puller fly, Reverse flyes, etc.

Target muscle training: Main posterior deltoid muscles of the shoulders, secondary pectoral muscles, Rhomboid muscles, trapezius muscles

Starting position: Reversely perform on the butterfly machine, hold the handle with both hands (tiger mouth upward), then place your hands on your chest and hold. Bend your elbows and point your palms toward you or face each other.

Action Essentials:

1. Do the reverse butterfly machine to clamp the chest action, tighten your core, keep your back straight, tighten your shoulders, and then swing your arms back as far as possible along the arc.

2. Use your shoulders and elbows to drive your arms back, rather than your hands. Keep your elbows slightly bent and keep your waist straight during the movement.

3. Swing the arms until they reach the side of the body, and squeeze the arms for a moment under full control. , slowly return to the starting position and repeat, keeping your elbows slightly bent throughout the exercise.

Quantity: Do 3~4 groups, 10~15 times each.

Key tips:

, you can also replace the butterfly machine with Cable machine, and then use a standing position, cross your hands and grab the Cable machine to do a reverse fly

In order to obtain the most powerful contraction of the back shoulder muscles, the shoulders and elbows must be used to exert force throughout the movement. To drive the arms to swing.

When exerting force, the further back the arms and elbows are, the more the muscles of the rear deltoid and middle back can be exercised, so the full range of motion is required. Muscle contraction is very important.

Hold your breath when swinging your arms back. Exhaling when you are about to complete each movement is very important. style="text-align: center;">

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