Today, Fang Shao will introduce this compound movement (supine barbell arm flexion and extension+shoulder extension, often practiced by fitness experts), which can make the long head of triceps brachii fully contract, and the arm will have a strong ache the next day after practice.
Animation display:
Action essentials:
1, recumbent bench, with straight back, sunken shoulder straps and tight shoulder blades;
2, the head is close to one end of the bench, and the feet are placed on the bench to ensure that the waist and abdomen are not tight;
3. Holding the barbell with both hands is slightly narrower than the shoulder, the wrist remains neutral, the elbow remains slightly curved, and the big arm is perpendicular to the ground.
Action mode:
1, inhale, bend the forearm and drop the barbell above the forehead, keep the fist distance, then put down the elbow and lengthen the triceps brachii again;
2, exhale, first do the shoulder extension action, the big arm is perpendicular to the ground, then straighten the arm without locking, repeat this action.
Action details:
1. During the whole process, the elbow joint should be contracted inward as far as possible, and should not be opened outward to prevent the release of strength;
2, the elbow can't be completely straight, to prevent the tension from disappearing and causing the joint to be stressed too much;
3, the wrist is always stable to prevent the forearm from borrowing;
4, the waist and abdomen are always tight to prevent the waist muscles from being stressed.
It is worth mentioning that this movement does not need too much weight, and the movement should feel the strength of the triceps brachii as slowly as possible, and the breathing rate should be kept at 2-4 seconds. Generally, you have to do 3-5 groups at a time, and each group repeats 12- 16 times. As long as everyone can add this action to the arm training process, I believe there will be unexpected gains, and it is not a big problem to increase the arm restraint.