I don't know if you know it, but this part of the triceps brachii is actually easy to accumulate fat. Many girls worship meat because of the lack of exercise of triceps brachii. If you don't want to worship meat, it is essential to exercise the triceps brachii. Of course, we should also control the body fat rate in our daily life. After all, too much fat will only make you look ugly.
Therefore, the training of triceps brachii can not be ignored, whether it is a boy who increases his arm circumference or a girl who wants to get rid of meat worship. So how much do you know about the classification of arm training movements? Arm training is divided into two categories, one is to train the bending action of biceps brachii, and the other is to train the arm flexion and extension action of triceps brachii. These training campaigns are gender-neutral. As long as you want to train, you can pick up fitness equipment to train. The same fitness movements can be used by boys to increase the girth of their arms, and girls can get rid of the worship of meat and relieve the problem of muscle relaxation.
Action 1: Hold the rope backwards and bend it.
Stand in front of the rope, straighten your back and tighten your abdomen. Hold the handle of the rope with both hands, palms up, arms straight and elbows slightly bent. Don't move the big arm of the arm, but move the small arm upward until it reaches the highest position. Pause for a moment, then control the speed and slowly descend to recover.
Action 2: Hold the rope backwards and press down.
Adjust the rope to a higher position, stand facing the rope, straighten your back, straighten your back, tighten your abdominal core, and lean forward slightly. The arm is close to the body and the arm is slightly bent. Hold the handle with both hands, palms up. Keep the big arm still, and the triceps exert force to extend the arm downward. Pause when you reach the top of the action, and then continue the action. Pay attention to control the speed when descending.
Action 3: One-arm diagonal brace bending
Hold the upper part of the priest's chair with one arm as a support, hold the dumbbell with the other hand, and put your hand on the priest's stool with your palm up. Press the cushion with the big arm to keep it stable. The forearm slowly bends upward, pauses when reaching the apex, and contracts the biceps brachii. Let's take the initiative to control the speed and slowly restore the action.
Action 4: Drop the rope.
Stand with your feet shoulder width apart, naturally, with your knees slightly bent, your back straight, your abdomen in, and your body leaning forward. Hold the handle of the rope with both hands, palms facing each other, the big arm remains motionless, and the small arm is straight down. Pause when you reach the apex, contract the triceps brachii, and then slowly resume the action.
The above movements are 8- 12 for boys. For girls, each group is about 12-20. Do 3-5 groups for each movement, and rest for 45-60 seconds between each group. Before doing these actions, you should do some warm-up exercises to open your body, and don't forget to do some stretching exercises to stretch your muscles after exercise.
The introduction of triceps brachii is here. If you think this article is good, you can share it with other friends and let more people see it.