1: Recoil and Twist of Triceps brachii To achieve this change, just turn your wrist, twist your palm when your arm straightens and the triceps brachii peak contracts, and turn your palm to the ceiling. This extra small change is beneficial to stimulate the inner head of triceps muscle and make you feel stronger muscle contraction.

2. Three towels hanging: put three thick towels on the horizontal bar with one arm for 60 seconds. These three towels should be layered on top of each other. Hold the end of the towel with one hand-or you shouldn't hold it, but try to surround it-because the towel is folded, which is equivalent to holding six towels, and your four fingers are unlikely to touch your thumb. Hold on, hang up and hold for 60 seconds. Then repeat the above action with the other hand.

3. The bending training is 21s. For this exercise, the traditional sloping plate bending and lifting is divided into three stages. At the beginning, do the first half of the movement 7 times, that is, bend from the arm extension state to the forearm parallel to the ground; Then do the second half, that is, bend the barbell parallel to the ground to the chest; Finally, do 7 full movements and complete a set of exercises.

4. One-arm fingertip push-ups: One-arm push-ups supported by five fingertips are repeatedly done on the ground. Hands can't touch the ground, feet can be separated. Then repeat this action with your other hand.

It's a good idea to stretch Hu Ling's triceps, and it's also a good idea to bend and stretch the back of the neck with Hu Ling. A small change will make your triceps face new challenges!

The food that boys eat when they exercise:

1, bananas are rich in carbohydrates that can take effect quickly, and the supply of potassium can maintain muscle and nerve functions, which is why bananas are always given to athletes in the background of many sports meetings. And if you want to quickly supplement protein at the same time, you can add a little peanut butter.

2. Oats contain fiber, which helps to release carbohydrates into the blood. Fiber can make you feel full. Don't like traditional oats? Adding some fruit slices can add some flavor. ?

Speaking of gaining weight, red meat is the best food. It not only contains protein for muscle growth, but also contains natural creatine and rich iron. It is recommended to buy some parts of the meat, such as hind legs and tenderloin, which is high in protein.

4. Tuna, a high-quality protein source for muscle building, has many kinds of fish to choose from, and tuna is the best choice. Each serving170g of tuna contains about 44g of protein and little fat.

Arm movement:

Stand up straight, feet shoulder width apart, hands open and straight to both sides, palms outward.

2. Slowly pull your arm forward 30 times, and then pull it back 30 times.

This exercise should be repeated three times (that is, turn 90 forward and 90 backward).

4. Stand up straight, with feet shoulder-width apart, hands straight forward and palms forward. 2. Cross your hands up and down, and your arms can't droop. 3. Do it 30 times. ?

Like doing push-ups, always support your body with your hands, but your knees should touch the ground. Hands shoulder width apart, arms straight, slowly count to 5, elbows bent down. ?

6. Stop at the lowest point for 2 seconds, and then slowly straighten your arms. Do 10 times.