You don’t really need to flap them hard or fast in a lot of circumstances. Think of hang gliders, now imagine you could flap every now and then. That’s how gliding birds fly.
Small birds that flap their wings are able to do this because they
1: have high calorie diets with lots of energy to burn
2: have very very very strong chest muscles to flap the wings
3: and are ridiculously light. One of the adaptations birds have are bones filled with air, which means they’re more fragile to blunt force but are incredibly lightweight. (Ps this is also what allowed non avian dinosaurs to get so big, lightweight bones that were still just as strong and so able to hold up proportionally more meat)
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