Many bodybuilders think that only two heads are the most important for arm muscle exercise. They only exercise two heads every exercise day, rarely practice three heads, and there is no targeted exercise plan. It is difficult to break through the muscle lines of our arms, and it is not good to make our arms thicker. Three heads are a very important part of our arm muscles. If you want to practice your arms well, three-headed exercises are essential.

You can exercise three or four times a week, which is a relatively suitable amount of exercise, neither too much nor too little, and you can have a good rest and recovery every time you exercise. Three heads belong to the small muscle group on the arm. You can practice at both ends when exercising, or you can divide it into other muscle exercises, so you don't have to take too much time out for special exercises.

So, what actions should we take to be effective in the three-headed exercise? Here, I will introduce you to three movements of three head exercises, which are very effective for the exercise of triceps and can make your arms more stylish.

First, dumbbell flexion and extension

This action may not be used by many beginners. At this time, it is a very good way to exercise three heads, and the requirements for equipment are not very high, as long as you have a dumbbell.

When practicing, hold the dumbbells behind your hands, and then do flexion and extension exercises.

Keep your elbows under control when practicing. Don't let it change with practice. It is static.

After bending over and stretching during exercise, you will find that your triceps have a feeling of stretching. You should stretch your three heads to the maximum, so as to get the best exercise effect.

Second, the tension machine is pressed in the standing position.

This exercise can help you shape the muscle shape of triceps muscle, making it more stylish and stout.

When standing for exercise, you can lean forward slightly, keep your back straight and your knees slightly bent, and then press the handshake part of the stretcher with your hand to exercise.

Don't shake your elbows when exercising. All you have to do is press your forearm. Feel the changes of your three heads carefully during exercise and feel the feeling of full extension.

When you feel pain during exercise, the effect appears. At this time, hold on and don't let the action change. You should keep the correct posture until the number of exercise groups is over.

Third, the stool bends backward and stretches.

When you exercise, you need to use two stools. Put your hands and feet on the stools respectively to make your body fly. Then press down and bend. When practicing, let your hands bend and stretch until the three heads are stretched enough.

Don't practice this exercise too fast, let your exercise move down, improve your feeling of exercise, and let the muscles of the three heads get the best stretching.

If you feel that the movement is too simple in the later stage of exercise, you can add some weight to yourself at this time to improve the difficulty of exercise. You can add some dumbbells, so that your sports acceptance will be higher.

Number of exercise groups: 4 groups per movement, each group 10~ 12 times.