Dumbbell panel patent

Hello, it should be that the bird's movements are not standard. The main points of the ascending bird's movement are as follows:

1: 50-degree elbow, palm slightly bent, dumbbell opposite, arm perpendicular to the ground.

2. Elbow slightly bends to both sides, reaches the lowest point, and can stop 1 s to strengthen muscle stretching.

3. Slowly move up to the initial position at a uniform speed, fully stretch the muscles, and keep the back and buttocks close to the board.

4. concentrate on the whole process and fully feel the stretched muscles.

Keep the whole process at a constant speed, don't stop, don't rely on rebound and inertia.

The behavior of lying birds is similar. I hope I can help you. Please adopt it.