To improve the foundation of basic training, bodybuilders should first improve the basic strength of these parts, namely, core waist and abdomen strength and shoulder and arm strength. These strength areas are several important strength hubs of the body, and the core strength of the waist and abdomen is the hub strength of the body. Strengthening the basic core strength can improve the coordination between the upper and lower body, avoid the conflict between the upper and lower strength, and enhance the stability of the body. In fitness training, we can improve the stable control of fitness equipment and avoid sprain.
At the same time, it is very important for bodybuilders to strengthen the training of shoulder and arm strength, especially the training of arm strength and shoulder strength. Shoulder strength is the strength hub area of the arm, back, chest and upper body, and all weight activities of the arm need to be adjusted by the shoulder strength, so if the shoulder strength is weak, it is difficult to safely relieve and buffer the pressure from the arm strength in training. If the shoulder can't stably control the pressure from the arm strength, there will be the risk of various training accidents in training, so this is why the shoulder is the hardest hit area for injuries in fitness training. Therefore, bodybuilders should improve the strength of their shoulders and arms if they want to train safely. The improvement of arm strength can help the bodybuilder to improve the control of equipment, and the improvement of shoulder strength can help the arm to adjust its strength more and avoid the instability caused by excessive or insufficient strength in training.
If you want to keep fit safely, you must not neglect the training of core strength and shoulder strength, which is the basis of fitness training. Today, I will arrange a set of perfect triceps brachii intensive training for you, which can better improve your arm strength and enhance the basic training strength of fitness. The strength of the arm has a great influence on fitness training. In fitness training, almost all movements require the participation of the arm, so the requirement for strength is very important, just like bench press in chest muscle training. If the arm strength is insufficient, it will increase the safety risk when doing bench press training, so it is necessary for bodybuilders to pay attention to the improvement of hand strength.
This intensive training for the triceps brachii is mainly to strengthen the triceps brachii from different angles and enhance the overall strength of the arm by increasing weight training.
The following four arm triceps directional intensive training movements, each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements ~ (recommended)
Action 1 narrow barbell bench press, the weight used is gradually increased, and each group does 12-6 times. In the process of training, bodybuilders should pay attention to safety protection and must find partners to assist in training. At the same time, they should pay attention to the correct hand posture (very important), especially the bench press training, which can greatly reduce the pressure and wear of the wrist. Many bodybuilders suddenly find their wrists sore after training for a period of time.
Action 2 EZ lever arm flexion and extension+narrow grip EZ lever push-ups, the super group combines two actions, and the weight used gradually increases. After completing the EZ lever arm flexion and extension 12- 10 times (until the force is broken), it is necessary to complete the EZ lever push-ups with a narrow enough distance to 1 group. In training, bodybuilders should pay attention to the amplitude and speed of bending lift, and at the same time.
Action 3: press the triceps brachii with a fixed instrument, and the weight used will gradually increase, and each group will do 12-8 times. In the training process, bodybuilders should pay attention to control the equipment, do not release it too fast, avoid the rebound of strength and damage the shoulders, control the equipment as slowly as possible and fully stimulate the muscles.
Action 4: press the triceps brachii downward with the rope +V handle, and complete it with the ultra-reduction group. Weight loss without rest after eight loads-weight loss without rest after 10-8 times-weight loss without rest after 10-8 times is 1 group. When training, try to keep the stress on the triceps brachii of the arm to the minimum.