In addition to forearm muscles, our arms also have biceps brachii and triceps brachii, and of these two muscles, triceps brachii accounts for a larger proportion, which shows that if you want to enrich your arm circumference, you should start with triceps brachii, so as to get better results. There is no time to delay, so let's introduce some actions to train triceps.
Action 1: elastic belt bends and stretches his arm.
Action essentials: Hold elastic belt with both hands, as shown in the figure, stand with both hands up and down, legs slightly wider than shoulders, do a semi-squat posture at the beginning of the action, and then pull elastic belt upward with the upper arm to achieve the effect of flexion and extension, thus stimulating the triceps.
Action 2: The rope bends and stretches in the opposite direction.
Action essentials: Turn your back to the dragon gate, hold two ropes with both hands, put your legs back and forth respectively, and lean forward slightly at 45 degrees. After fixing the boom, pull two ropes and keep the boom still from beginning to end. Only use the strength of triceps brachii to drive the rope to move the weight.
Action 3: The straight arm of the rope bends and stretches.
Action essentials: We also exercise with a gantry, holding both ends of a straight bar with our eyes up. The purpose is to tighten our lower back erector spinae, hold out our chest, and start to contract the triceps brachii and press the bar straight. Like the last move, our big arm needs to stay still throughout the process. From the picture, we can see that during the pressing process, the triceps brachii slowly contracts, which is a stimulating process.
Action 4: Crush the skull
Action essentials: This terrible name is not groundless. This action requires us to hold the barbell high above our heads and then slowly lower it to our foreheads. If we can't control the weight of the barbell well, the barbell will fall, causing unimaginable danger. So, please don't do this training exercise if you don't have some strength. Please also ask the trainers to find a small partner to protect it and avoid danger when training this movement.
Action 5: supine dumbbell arm flexion and extension
Action essentials: the same is the arm flexion and extension, so there is no danger of the last action in the supine dumbbell arm flexion and extension. In this action, we need to pay attention to finding a feeling of three heads actively exerting force during the arm flexion and extension. The weight of dumbbells can be smaller, but the contraction of target muscle groups must be put in the first place.