When using the tension rope, put your hands in a balanced position, but that doesn't mean keeping this action unchanged. Try to turn your palm back and forth, down or outward, and feel the degree of contraction and the normal range of extension.
Increasing the intensity can further stimulate your triceps, but this change may make your exercise difficult, so you need to reduce the weight, but this does not mean that you need to reduce the weight. Proper reduction will help you exercise your triceps better.
2. Separate the tension rope.
Further attempts to separate the two ends of the rope and stimulate the triceps with a little extra exercise can further enhance the peak contraction, and when doing so, it is necessary to further increase the load.
3. Leave some time for muscle contraction.
In the process of muscle training, when you finish one group of training, don't go directly to the next group, but let the muscles contract for a period of time. That is to say, it is a very good method to add a short pause at each training node at the moment when the muscles break out in the final stage of exercise, especially when practicing triceps, so as to make the muscles contract to the maximum extent.
There are three classic ways: stretching, recoil and pressing. Now you don't need to rush to complete new moves in vain, practice the existing moves well, do the best, and even reach the level of "self-abuse". This is the secret of sports.
Stretching-stretching with high-tension ropes with both hands.
Hold one end of each hand, palms inward, arms extended forward and parallel to the ground. Bend your elbow and pull the handles on both sides to your head in a smooth motion, keeping your upper arm stable and your palms inward; When the biceps contract to the maximum, try to pull to the middle. Then slowly return to the starting position.
Because the triceps are connected to the scapula, you must raise your arm above your head and let it fully extend. Because full muscle extension can produce stronger contraction, triceps brachii will get greater extension when the arm exceeds the top of the head.
Recoil-an arm bends over the tension rope and pulls it back.
This unilateral exercise can exercise one arm to the maximum. For beginners, as long as you reach the end of ROM, you can try to rotate your wrist.
When doing this exercise, try to stay still, which can increase the lateral stretching of triceps brachii, because it changes the angle of pulling force, which dumbbells can't do.
Downward tension rope
Putting your arms on your sides is another way to exercise the triceps brachii, and it is also the easiest way to learn how to manipulate the position of your hands and improve your strength. Make sure the elbows are fixed at the sides of your body to keep the triceps stimulated. It should be pointed out that:
(1) speed: the pressing time of the action should be 1 sec, which requires a certain explosive force; The action recovery time is 2-3 seconds, and you can fully feel the control force of the triceps brachii.
(2) Position of the upper arm: Keep the upper arm stable and perpendicular to the ground. Don't swing up and down with the forearm, otherwise the triceps brachii will not exert force, so always remind yourself that the upper arm should be perpendicular to the ground.
(3) the wrist should be locked. Don't bend and stretch your wrist because the forearm moves up and down, which will cause great pressure on your wrist and cause wrist injury.
(4) When pressing the bottom, many basic practitioners fully stimulate the triceps brachii through wrist abduction.
(5) It is best to do supine arm flexion and extension and sitting arm flexion and extension first, then practice stretcher arm flexion and extension, and then do muscle endurance exercises after practicing the explosive force and absolute strength of muscles, so that muscle quality will be improved faster.