When we practice our arms in the gym, we have to do a lot of movements, not just bend over. If you only practice bending, you may not be able to continuously increase your arm circumference. The arm training is mainly about the triceps brachii, which is composed of three muscles. If you want to enlarge your arm, you need to stimulate the triceps brachii. When the triceps brachii is enlarged, the whole upper arm will look very big. Triceps brachii has the functions of elbow extension, arm supination and adduction, and it can also stabilize the shoulder, especially in any movement that requires elbow extension.

When the arm is needed, the triceps brachii can also be straightened. Generally speaking, triceps brachii consists of three muscles, which can be used to stretch and balance biceps brachii.

Here I want to talk about the standard arm flexion and extension and other variant movements for practicing triceps brachii. When practicing triceps brachii, I should concentrate my whole body on triceps brachii. This is a training technique that can make the training effect more obvious.

By focusing on the target muscle, we can ensure whether the muscle state is activated, and pay attention to the effect of training. If the training doesn't work, you need to find your own mistakes in the action and make adjustments.

When the arm flexes and stretches, the triceps brachii will contract at the peak. If you want to have a better range of motion, you must make your posture more standard, so that you can effectively practice excess muscle fibers.

In the flexion and extension of the standing dumbbell arm, the distance between the feet should be consistent with the shoulders, the eyes should be forward and the back should be neutral. Grab the dumbbell and hold it under the dumbbell board. Under control, lift the dumbbell above your head and then put it down. In this process, it may help you to be slow and not too fast.

When lifting to the highest point, the palm should face the roof, and the dumbbells should not collide. Arms should be upright and elbows should be extended. The dumbbell should be lifted in an arc position until the arm is straight, and then slowly put down the dumbbell. Pay attention to the position of your elbow when your hand bends and stretches. Your elbow should be stretched upward as far as possible while keeping your body stable. Because we may lean backwards during arm flexion and extension, we should lean forward slightly. Only in this way can we stabilize our bodies and make our training effect more obvious.

Of course, you can use barbells, ropes and kettles instead of dumbbells when bending your arms. Just in the process of completion, it is necessary to make reasonable arrangements and mix all the musical instruments. The most important thing is to ensure the safety of training. Only when training is safe will our training progress faster.

If we want muscles to become stronger, we need to understand the scientific principle of muscle operation, and at the same time we need to know how to train muscles to maximize our training effect. In fact, there are many ways to practice triceps brachii besides arm flexion and extension, but arm flexion and extension is a very free strength training action, and it is very basic and effective.

Therefore, arm flexion and extension are preferred when practicing arms. Of course, we can also find new sports to carry out new challenges and improvements. Only when the arm can fully participate in the training can our training effect be more obvious. In training, we should find the consistency of muscle burning and mental movement to adjust our body and complete better training. In fact, one-arm flexion and extension can effectively practice muscles, of course, we can also choose some auxiliary movements.