The main muscle groups of the arm are biceps brachii and triceps brachii. Yesterday, Bian Xiao recommended a set of biceps training action plan, so today, Bian Xiao recommended a set of triceps training action. If you want to break through the bottleneck of arm muscle construction, then use this set of movements to stimulate deeply with great weight. If you want to enhance the endurance of your arms, you can use a small weight and train many times, which can be determined according to your personal needs. At the same time, with fitness and nutritious meals, you can quickly increase your muscle strength. Stimulation? You have to eat and practice energy to keep up with fitness and build a strong body.
The following five movements, each movement is done in 4 groups, each group 12-8 times, with a rest of 60 seconds between groups and a rest of 90 seconds between movements.
Action 1? Press down with rope and triangular handle, and the weight used will gradually increase, and each group will do 10-8 times.
Action two? Stretch the triceps brachii with a rope from one side, using a constant weight, and do 12- 10 times in each group (fully stretch the triceps brachii).
Action three? Use the weight of barbell to bend and stretch the parallel bar arm. Each group uses the weight of the barbell for 6 times (until the force breaks), and then directly uses the body's own weight to do enough until the force breaks 1.
Action 4? The flexion and extension of the back arm of the heavy-weight dumbbell neck is completed with heavy weight, and each group does 10-8 times (it can be assisted by completing the action and squatting).
Action 5? Stretch the triceps brachii with rope+crank, and the weight used will gradually increase, and each group will do 12- 10 times ~ (fully stretch the triceps brachii).
Suggestions for practicing triceps brachii: the posture and angle of action are very important. Sometimes some small details in the action will change many problems and make the target muscles get better stimulation during the practice. For example, when practicing triceps brachii, the slight rotation of the wrist during exercise will stimulate the muscles more thoroughly.
After the completion of these actions, the body consumes a lot of energy, so after the completion of training, it is necessary to quickly replenish the nutritional energy needed by the body into the body. At this time, it is necessary to eat a healthy and nutritious meal. Here is a set of delicious nutritious muscle-building meals for everyone. First, prepare ingredients, beef, garlic, onion, green onion, carrot, broccoli, corn, Ge Fen, beef soup, black beans, soy sauce, sesame oil and olive oil, and prepare a large number of people, according to the given situation.
1- Cut garlic first and put it away.
2- Cut ginger and shallots.
3- Cut carrots.
4- Cut the corn.
5- Cut the beef (mix in Ge Fen and evenly spread).
6- Pour an appropriate amount of olive oil into the pot. First, pour vegetables such as onion and ginger into the pot and fry until cooked. Then put beef into the pot and fry until cooked. Add an appropriate amount of soy sauce and sesame oil during the frying process.
7- Pour the beef soup into the pot, then pour in the previously fried beef and vegetables, and then cover it until it is cooked.
8- Put the prepared fitness meals (how many meals a day, according to your own situation) into each lunch box and put them in the refrigerator.
You can do it for three days at a time, so that you can quickly absorb these nutritious energy into your physical fitness after each training.