People who have certain fitness experience or know something about fitness, Bian Xiao thinks that everyone should know that the biceps brachii determines the shape of the arm to a certain extent. And it is our upper arm triceps that determines the coarse latitude of our arm. So if you want to increase the latitude of your arm, you must practice your upper arm triceps. And if we want to train the upper arm triceps, you should even know and be familiar with the flexion and extension of the arm.

Arm flexion and extension can be done on many fitness equipment and fitness equipment, for example, we can do dumbbell arm flexion and extension, barbell arm flexion and extension or wire arm flexion and extension and many training equipment arm flexion and extension. If we have a stretching device in the gym dedicated to training arm flexion, it is of course the best. If not, it doesn't matter. Next, Bian Xiao will explain the arm flexion and extension movement for you in detail.

First, why do you want to practice the triceps brachii with arm flexion and extension?

If you want to practice a muscle or a group of muscles in our body, you must first know the principle of this muscle or a group of muscles. The same is true if you want to practice triceps brachii. First of all, we should know that triceps brachii and biceps brachii are two opposite muscles. We say this because the biceps brachii is used to bend the arm, while the triceps brachii is used to straighten the arm. Their two muscles have the opposite functions, so they are called two antagonistic muscles.

As mentioned above, the function of triceps brachii is to straighten our arms, that is, to extend our elbow joints. Knowing the function of triceps brachii, we can exercise it through this function. When we continue to use the function of triceps brachii, our triceps brachii will naturally be strengthened and stimulated. That's why we need to practice triceps brachii and flex our arms.

Second, what should I pay attention to when doing arm flexion and extension?

Although there are many branches of arm flexion and extension, as mentioned above, these different movements have many similarities and common problems that we should pay attention to. First of all, when doing this action, it is very important to pay attention to the force of your upper arm triceps. No matter what muscles you practice, you should pay attention to the exertion of your target muscles, otherwise you will be very disappointed with the results and the training effect will be poor.

So how should you pay attention to the stress on your upper arm triceps when doing arm flexion and extension? First of all, the first thing you should pay attention to is to make sure that you have really completed the flexion and extension of your arm, that is, to make sure that you have completed the extension of your elbow joint. Secondly, when we do this action, we'd better let our elbow move, and the other joints should stay still to prevent borrowing.

This is also very important, because if we use strength to complete the flexion and extension of our arms, then the stimulation of training on our upper arm triceps will be greatly reduced, thus greatly reducing our training effect. There is something wrong with the movement in the above picture, and his shoulder joint moves with it. It should be correct that when we do this action, the upper arm remains horizontal, just like the picture below.

Finally, what Bian Xiao wants to say is that if you can bend and stretch your arms well, it won't be a problem to practice the triceps brachii, and the tolerance of your arms will increase!