Bian Xiao recently discovered that many male friends prefer to exercise their arms in the gym. Both novices and fitness gods prefer to exercise their arms, but how to build their own arm muscles in an all-round way? It is suggested that Xiaobai strongly come in to have a look and learn. Bian Xiao will share two arm exercises today. There is nothing to say. Come and study together.

The first action: supine barbell arm flexion and extension, this action is to exercise our triceps. First of all, we need to find a long bench, then we lie flat on the bench, facing the ceiling, holding the barbell bar with both hands, and then lifting the barbell bar to the position of our heads. Our arms are 90 at this time? Angle, your back is facing us.

This is the initial action at the beginning of the movement. After that, you need to exercise the triceps brachii through the flexion and extension of the forearm. In the process of flexion and extension, our big arm should be kept in a stable state, but for the sake of safety, it is suggested that we can start practicing from the empty pole or have friends to protect us.

The second action: press the rope with one hand. When we do this action, we first need to find the gantry and the gantry rope. First of all, we don't bear the weight. Through this action, we can feel the stress on the triceps brachii very well. First, fix the rope on the pulley of the gantry, clamp the body with the big arm, and grab one end of the rope with one hand.

Then pull down the rope. In the process of pull-down, our big arm always needs to be close to the body, and there can be no serious jitter, because once jitter occurs, it means that we have borrowed money in the training process. The training effect may not be so good at this time.

In addition, in order to better control our big arm and feel the muscle strength at the same time, Bian Xiao suggested that when we do this action, we can hold the big arm with one hand and feel the whole process of triceps contraction with our hands, which can make our training more effective.

Of these two movements, Bian Xiao thinks that the second movement should be practiced in the front, or put in the last congestion group, because this movement can bring us a good sense of muscle control, and neither novice nor veteran can find the feeling of training. This exercise can help us well.

The two triceps exercises shared this time can be said to be more detailed, but it is not enough to train the arm by these two movements alone, but Bian Xiao will continue to update some more useful exercises, hoping to be useful to you.