It is precisely because the arm is so easy to display that natural arm training has become the most common training for fitness enthusiasts, especially novice partners who have just started fitness. They can't wait to add an arm movement to each training. It is good to keep this passion, but it also needs a correct way to shape their arms.
We often make a mistake in arm training, that is, we attach great importance to the training of both ends. Of course, two heads are in front of your arms. When you show your muscles like others, you usually make a gesture to show your two heads. The fullness of the two heads still has a great influence on the visual effect of the arm.
However, paying too much attention to the arm training at both ends will often make your arm progress little and the girth increase slowly. This is because the two heads have little effect on the volume of the arm, and the triceps brachii at the back is the decisive factor of the arm circumference.
You should know that triceps brachii accounts for two-thirds of the arm volume, so the fullness of triceps brachii directly affects the brawniness of the arm, so it is especially important to build a full triceps brachii for the overall shaping of the arm!
The fitness instructor will come and bring you five triceps exercises, so that you can practice enough at once.
Physiological anatomy of triceps brachii;
It is called triceps brachii because this muscle consists of three bundles of muscles, namely, long head, medial head and lateral head.
The long head grows from under the glenoid of the scapula; The lateral head grows from above the radial nerve groove behind the humerus; The medial head begins to grow from the lower medial part of the radial nerve groove and ends at the olecranon of the ulna. The main function is to straighten the elbow joint and extend and contract the shoulder.
A beautiful triceps brachii should be regarded as a horseshoe-shaped muscle from the back of the arm. In order to make it like this, it needs to stimulate its head in many ways.
How to practice triceps brachii;
Action 1: supine barbell arm flexion and extension: the body adopts supine position, lying on a flat bench, feet stepping on the ground separately, keeping the pelvis neutral, the back straight and the core tightened. The arm is shoulder width, grab the barbell, keep the arm vertical to the ground, keep the big arm still, bend the elbow forward to bend the forearm to the vertical ground, and the triceps brachii exerts force to drive the forearm to straighten up.
Action 2: press down the gantry rope: adjust the gantry rope to the highest point, face the rope body as far as possible, stand with your feet apart and hip width apart, tighten the core, keep your back straight, and keep your big arm still. The triceps force drives your forearm to straighten down. Pay attention to the sinking of shoulders during the action to avoid excessive exertion of trapezius muscles.
Action 3: One-arm flexion and extension: adjust the gantry rope in the middle position, tilt back the calf and make it perpendicular to the hip, so that the upper body is perpendicular to the ground as much as possible. The upper arm remains motionless, and the triceps brachii exerts force to drive the lower arm to straighten backwards. During exercise, keep your shoulders heavy and your body from shaking.
Action 4: The standing barbell bends over the upper arm.
The body adopts a standing posture, with feet buttock to buttock, keeping the back straight, tightening the core, holding the barbell with both hands, lifting it above the head and palms forward.
Keep your body stable, keep your arm against your ear, bend your elbow, lower your forearm to the parallel ground, and force your triceps to drive your forearm to straighten up.
Action 5: Bend and stretch the bench arm: Sit at one end of the bench, put your hands on the edge of the bench on both sides of your hips, elbow backward, body forward, and support your body with your arms. Lower your body until the elbow joint is bent at 90 degrees. The triceps force straightens the elbow joint and pushes your body upward.
Conclusion:
These five movements can fully stimulate the three heads of our triceps brachii. Of course, an arm training should include two heads and three heads, so each arm training should choose two head movements and three head movements for training. After a while, you will find that your arms will become significantly longer. What are you waiting for? Practice quickly!