Flexion and extension of dumbbell arm behind the neck of both arms (4 groups, 12 times/group)
This action can exercise the long head of triceps brachii to a great extent, and it is a very effective triceps exercise method. Everyone should pay attention to the part below the elbow when practicing and keep still. Hold the dumbbell in your hand and put it down vertically. Stand up and return to the place where you put it down. Don't move your forearm. Focus your attention on the triceps brachii and use the triceps brachii to exert your strength. Move slowly and rhythmically, and keep the regularity of breathing. Only in this way can you effectively stimulate the triceps brachii.
Flexion and extension of neck of both arms (4 groups, 12 times/group)
The best way to do this exercise is to sit, which can prevent other parts of the limbs from relaying. When practicing, keep your back straight, hold the dumbbell with both hands and pick it up vertically. The forearm of the elbow bends to the back of the head, and the second half of the elbow remains motionless. Focus on the triceps brachii, control the speed of practice, remember to be slow and keep your muscles tense. Don't just reach the back of your head. Keep breathing rhythm and concentration in the same exercise.
Flexion and extension of arm after three dumbbells (4 groups, 12 times/group)
The knee of the foot that touches the ground is slightly bent, and the other foot defends the stool. One arm is supported on a chair, and the other hand holds a dumbbell. When exerting force, straighten your arm, pause for a while, and bend your elbow until your forearm is perpendicular to the ground. The breathing rhythm in practice is to breathe when stretching hard, and inhale when bending your elbow and putting down the dumbbell. Keep your back tight during practice, and then put it down after a short pause to concentrate your attention.
Four-fold arm brace (4 groups, 12 times/group)
This action can develop the thickness of triceps brachii and effectively stimulate the practice of triceps brachii. Some people think that this movement is practiced to the chest. In fact, this action stimulates the triceps brachii as much as the chest. When practicing, you should hold the parallel bars tightly, prop up your body, try to keep your body upright and lean back, so that you can exercise the triceps brachii. If you lean forward, it's the stimulated pectoralis major.
Five-narrow barbell bench press (4 groups, 12 times/group)
Hold the dumbbell with both hands, and both hands are shoulder width at the same time. Keep the speed balanced when descending, the speed should be slow, and the falling part should be in the chest. Keep descending for 2~3 seconds before lifting, and keep rhythm and concentration during practice. Note that if it is a heavy recommendation during practice, let your partner give you a hand to ensure the safety of practice.
Warm-up exercise and stretching exercise should be carried out before muscle exercise of triceps brachii, so that the body can be pulled apart, especially during muscle exercise. Only in this way can we prevent sprains and strains during practice. When practicing triceps brachii, we should pay special attention to the standard of action, and remember not to be greedy and speed up the pace, which is often not worth the candle.
You can customize the number of times and groups according to your own situation when practicing. Beginners should not practice according to the number of high-intensity groups. This will not only undermine your confidence in fitness, but also harm your health.