If the arm strength is insufficient during training, it will easily lead to training accidents. Therefore, when bodybuilders start fitness, the first thing to do is to strengthen their arm strength first. Only by improving his arm strength will it help the whole body training.
If you can't improve your arm strength, go to other parts for training, and you will have a training accident if you are not careful. Therefore, bodybuilders should carry out separate arm strength strengthening training at the initial stage of fitness and at each training stage.
Today, Bian Xiao recommended triceps brachii training. The movements you must master can help you train your arm strength better. In triceps training, you don't need too many movements. 3-4 movements are enough. The focus of triceps training is not the number of movements, but the quality of training. When training, we must control the weight of each movement and complete each group slowly and rhythmically. Generally, you choose to train your arms by slowly increasing your weight.
The following three triceps brachii 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.
Action 1: Use barbells to complete the flat bench press with narrow grip, and the weight used will gradually increase, and each group will do 12- 10 times.
Action 2: Stand down with rope +V rope, and the weight used will gradually increase. Each group will do 12- 10 times.
Action 3, the dumbbell is extended to the back of the neck when sitting, and the weight used is gradually increased, and each group does 12- 10 times.