Target site: upper arm back

Bend over, with your left hand resting on the edge of the stool or hard bed, your left knee kneeling on the stool, your right leg slightly bending to support your body, your right hand holding a dumbbell, your upper arm sticking to your side, and your forearm naturally drooping. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Exercise function: it can strengthen the triceps brachii at the back of the upper arm, make the arm stronger and more powerful, and throw higher and farther when shooting at rest. When you exercise, the wrist angle is different, and the focus of the exercise is also different. Generally, the palm can be inward. The parallel bars arm flexion and extension can also effectively exercise the triceps brachii. If you adjust the angle properly so that the upper body is perpendicular to the ground, you can even focus on exercise.

2. One arm bends and stretches behind the dumbbell neck.

Target site: upper arm back

You can sit standing. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Practice effect: this is also the action of exercising triceps brachii, but the difference is that the flexion and extension behind the neck can focus on exercising the long head of triceps brachii and help to develop triceps brachii in an all-round way. Moreover, because the bending and stretching of the bent arm is easy to borrow, the technical requirements for the action are relatively high, so it should be arranged in front, and the bending and stretching of the back arm of the neck can use more weight.

Extended data:

Dumbbell exercise guidance suggestions:

1. In the process of strength training, choosing dumbbells can not only achieve the purpose of shaping, but also achieve the purpose of increasing muscles by constantly challenging the weight of dumbbells. Whether to gain muscle or lose fat during training can achieve different goals through the number of movements, the weight used and the choice.

2. For shaping, choose a small weight and multiple times, that is, 12-20 times; for exercising muscles, choose a large weight and few times, that is, 8- 12 times.

3. In the specific training process, according to their own training purposes, reasonably arrange a week's training plan. In the daily arrangement, you can train one muscle group at a time, or you can choose a combination of different muscle groups for training.

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