Introduce a comprehensive triceps minimalist fitness program. This is a minimalist exercise program, because it has only three movements. Well, don't look down on it just because it doesn't have many moves.

1. supine arm flexion and extension group 3, 12,10,8.

We all know that triceps has three heads: long head, medial head and lateral head. The advantage of this exercise program is that its three movements are designed for each head separately (although it is impossible to completely avoid the other two heads). Do three groups for each movement, and have regular group training. One group 15-20 minutes is enough. I suggest you put this plan on your arm training day, or arm stretching day, if it is a three-part training.

There are two reasons for pulling the backhand line with one arm first. One is acting on the inner head of triceps, which is the most ugly part of triceps and the most easily overlooked part (under the other two heads). Another reason is that it is not strong enough, so it can be used to warm up and prepare for future exercise.

2. Kneeling posture rope arm flexion and extension 3 groups, each group 15 times.

Training here is to use rigging to provide continuous tension for triceps, and one arm can make up for the gap well. When your hand (train) pulls the weaker hand to two points with a single-arm backhand rope, you need to pay attention to the short rest time between actions and the heavy weight. After all, the movement of your hand in the other hand during rest is controlled as much as possible.

Here, we suggest using the standard grip to bend and stretch the back arm to better exercise the outside of the triceps. Lying flat can separate specific muscles better than standing, and standing is exactly what we want. When doing this action, you should also avoid excessive weight and make sure to lower it to the back of your head (lower than your head), so that you can fully stretch your triceps. Don't lift it completely perpendicular to the body, but stimulate the triceps at a certain angle (you need to feel it yourself).

Finally, the general action essentials are the same as the standing posture, which can be introduced with reference to the standard action diagram of the gantry high rope standing posture. The main attention is that the triceps contract to the end when pulling down.