There is a powerful tendon at the distal end of the muscle attached to the ulna of the elbow. If you straighten your arm as far as possible, you will feel this tendon taut. When triceps brachii contracts, make elbows straight or forearms droop; When the triceps brachii relaxes, it bends the elbow joint. Then, the following is the triceps brachii fitness training method I have compiled for you. Welcome to read and browse.

I. Definition

It extends behind the upper arm, which can be straightened or extended. It has three heads: one is connected to the scapula, and the other two are connected to the humerus.

Second, the most effective way to exercise triceps brachii

1. Flexion and extension of the back arm of dumbbell neck: This movement is one of the important movements to practice triceps brachii, which can stimulate the inside of triceps brachii more than barbells, and dumbbells are more flexible. Generally, we practice this action by sitting.

(1) Practice method: 1. Sit on a stool with your feet flat on the ground.

He holds the dumbbell in both hands, puts it behind his head and palms up.

3. Keep the upper arm close to the ear, keep it vertical, slowly bend the elbow, and put the dumbbell back.

4. Extend your forearm upward and hold the dumbbell until your arm is almost straight.

(2) Note: 1. Focus on the triceps.

2. When lifting dumbbells, your arms don't need to be completely straight.

3. When exercising, keep your upper arm close to your ears and keep your head still.

2. Supine back support: a simple exercise to stimulate triceps brachii.

(1) Practice method: 1. Prepare two stools. Used to support arms and legs.

2. Lie on your back, with your hands on a slightly higher stool behind you, your feet on a shorter stool, and the rest of your body suspended.

3. Exhale, relax your shoulders, bend your elbows slowly, try to sink (especially your hips), and pause for 2-3 seconds. When the body sinks, the movement should be steady, and the triceps brachii should always be controlled to slowly descend until the triceps brachii is completely straight.

4. Then inhale and stretch your arms to support your body. With the help of the contraction force of triceps brachii, make the arm straight and the triceps brachii inward? Peak contraction? Pete, stop for a second. Repeat the above action process.

(2) Note: 1. When your arms are flexed and stretched, your body should be straight and your elbows should be clamped inward.

2. Increasing the height of feet or carrying loads can improve the training difficulty and increase the load stimulation.

3. Lack of strength will reduce the height of the leg stool.

3. Flexion and extension of narrow parallel bars: it is an important action to practice triceps brachii and deltoid muscle.

(1) Practice method: 1. Hold the bar with both hands and support your arms on the parallel bars.

2. Support your arms on the parallel bars, push your shoulders with your head upright, make your torso and upper limbs perpendicular to the parallel bars, and bend your knees to overlap your ankles.

3. Elbow joint bends and stretches slowly, and shoulder joint bends and stretches, so that the body gradually descends to the lowest position.

4. Pause for a while and raise your arm to recover.

(2) Note: 1. To maintain elbow abduction, the key point is to make more pectoral muscles and least triceps stress. The lower the better, strictly control the decline and rise of the body.

2. If each group can do 15 times, it is necessary to practice again with a load on the waist to improve again. If you can't do it, do your best to shorten the rest time between groups as much as possible. Do 6 groups, each group as many times as possible.

3. If the arm strength is not enough, you can use a pusher.

4. Narrow distance push-ups: mainly exercise triceps brachii, which has a good exercise effect on the inside of pectoralis major and the toe of deltoid muscle.

(1) Practice method: 1. The thumb and forefinger of both hands form one? Heart shape? Just touch the tips of your two index fingers.

2. Starting from the starting position with arms straight, slowly lower your body until your chest touches the back of your hand.

3. Pause and then push yourself back to the starting position.

(2) Note: If you can't narrow the distance, you can adjust the distance between your palms a little farther.

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