Exercise 1: Stand in a "V" posture and press the handle: the movements must be standardized. Don't let your body sway back and forth, and don't press the rope down with your body weight. Only use the strength of the triceps brachii, try to let the elbow clamp the body, the range of motion should be sufficient, and the bottom should be contracted at the peak. I don't use the pyramid weight gain rule, and each group uses the same weight (3 groups ×30 times). Because of the number of times, each group can feel as if they are training with thousands of pounds in the last few times.
Exercise 2: Sitting posture, one-arm dumbbell flexion and extension: I like doing this exercise very much, because I can feel all the pressure concentrated on the triceps brachii. Use a lot of weight when practicing, and each group only does 6-8 times. Do not do peak contraction, because the purpose of this exercise is only to increase the volume of triceps brachii. Action essentials: Lift the dumbbell over your head with one hand, make your arm close to your face, control the dumbbell to slowly descend to the other shoulder behind your head, and keep your elbow abduction.
Exercise 3: The diagonal rope bends back and stretches back: This is another high-frequency training, 30 times in each group and 3 groups. Lie on the inclined plate, grab the rope from head to back, feel the pressure on the triceps brachii, and don't let the elbow sway forward. All-round movement and peak contraction make triceps brachii feel burning.
Exercise 4: Bend over and stretch after holding the bell with both hands in sitting position: This action is heavy, and the number of times is reduced accordingly, 6-8 times in each group, and do 3 groups. Hold the dumbbell with both hands, palms up, arms straight, put the dumbbell on your head, and then control the flexion and extension movement. The position of the elbow joint in this exercise is not important, because the weight of the dumbbell has put a strong pressure on the elbow joint and it is impossible to move too much. Similarly, because of the heavy weight, it is almost impossible to achieve peak shrinkage. But it is very important to make the triceps brachii congested as much as possible when doing exercises.
Exercise 5: Stand with the V-shaped handle and bend back: Keep your body straight, hold the V-shaped handle with both hands from head to back, and keep your elbow joint fixed. When the upper arm bends to the bottom, you should feel the whole triceps brachii stretching, and when the upper arm stretches to the top, it will have a peak contraction. This exercise is also 3 groups ×30 times.
Exercise 6: Bending and stretching of the arm of the curved bar barbell: The effect of this action is the same as that of Exercise 3. Curved bar is used to relieve the pressure on wrist and stimulate triceps brachii to a greater extent. Try to avoid pulling your elbow forward during practice. All-round movement, peak contraction.
How to exercise deltoid muscle
Anterior deltoid muscle bundle-forward flat lift
Starting posture
Legs upright, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs.
Action process
Hold the bell with your straight arm and lift it slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid.
Levator medialis deltoid muscle bundle
Starting posture
Open your feet naturally, hold the dumbbell with both hands and hang it at your sides.
Action process
Contraction of deltoid muscle, straight arm to the side, until slightly higher than the shoulder, rest for a second, and then slowly lower the arm to the drooping position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when falling and exhale when falling completely.
Pay attention to key points
When lifting, keep your whole body upright, don't sway and bend, and keep your arms straight.
Intermediate bundle of deltoid muscle-lateral flat pull
Starting posture
Stand upright with one foot covering one handle of the tensioner or one end of the rubber strip. Put your other hand on your waist.
Action process
To contract the deltoid muscle, with one hand, pull the stretcher or rubber strip to the side at shoulder height. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder.
Breathing method
Inhale when pulling up and exhale when reaching the top. Inhale when falling, and exhale when falling to the bottom.
Pay attention to key points
When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying.
Posterior deltoid-Bend over and lift to the side
Starting posture
Open your feet, bend forward 90 degrees, hold the dumbbell with both hands, and hang your arms straight down your shoulders.
Action process
The deltoid muscle contracts at the back, and the straight arm lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When the dumbbell rises and falls, keep the whole body stable and don't shake. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench.
Posterior deltoid muscle bundle-vertical press
Starting posture
Pull the barbell from the ground to your chest and stand upright.
Action process
Push your arms straight up until they are completely straight, rest for a second, and let the barbell slowly fall to your chest.
Breathing method
Inhale when lifting, and exhale when falling.
[Edit this paragraph] Precautions
Don't swing when the barbell goes up and down. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.