1, the recoil and distortion of triceps brachii to make this change, just put your wrist, when your arm is straight, the triceps brachii peak contracts, twist your palm, and put your palm towards the ceiling. This extra small change is beneficial to stimulate the inner head of triceps muscle and make you feel stronger muscle contraction.

2. Hang three towels: put three thick towels on the horizontal bar for 60 seconds with one arm. These three towels should be layered on top of each other. Hold the end of the towel with one hand-or you shouldn't hold it, but try to surround it-because the towel is folded, which is equivalent to holding six towels, and your four fingers are unlikely to touch your thumb. Hold on, hang up and hold for 60 seconds. Then repeat the above action with the other hand.

3. The bending training is 21s. For this exercise, the traditional sloping plate bending and lifting is divided into three stages. At the beginning, do the first half of the movement 7 times, that is, bend from the arm extension state to the forearm parallel to the ground; Then do the second half, that is, bend the barbell parallel to the ground to the chest; Finally, do 7 full movements and complete a set of exercises.

4. One-arm fingertip push-ups: One-arm push-ups supported by five fingertips are repeated five times on the ground. Hands can't touch the ground, feet can be separated. Then repeat this action with your other hand.

5, Hu Ling triceps stretching, stretching the neck with Hu Ling bending is a good idea. A small change will make your triceps face new challenges!