Starting posture
Hold barbells or dumbbells in both hands. After holding high above your head, bend your elbows and let your forearms droop backwards. accomplish
Stand upright or sit on a stool.
Action process
Keep your upper arm close to your ear, stand upright and don't shake. Triceps contraction, elbow joint extension, forearm extension,
Until the arm is completely straight and the triceps are completely tightened. Hold still for a second, then bend the elbow and let the forearm slowly droop to the starting position.
Stretch the triceps as much as possible.
Breathing method
Inhale when stretching the forearm and exhale when bending.
Pay attention to key points
Never swing your upper arm when stretching your forearm.
The triceps of the upper arm bend and stretch.
Starting posture
Bend forward, hold the dumbbell in one hand, spread it out with the other hand or hold it on the hind leg of the knee with the other hand, so that the upper arm holding the bell is close to the side and flush with the upper body.
All right. Bend your elbow and let your forearm
Naturally drooping.
Action process
Keep the upper body and upper arm still, contract the triceps, and stretch the forearm backward and upward until the arm is completely straight and then retracted.
Contraction of triceps. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.
Breathing method
Inhale when stretching the forearm and exhale when drooping.
Pay attention to key points
Try not to let the upper arm swing up and down when stretching the forearm. After the arm is completely straightened, lift the wrist upward to contract the triceps.
More thorough.
Flexion and extension of horizontal arm of triceps brachii
Starting posture
On the bench, hold the barbell backwards or forwards with both hands, lift it upwards, bend your elbows after your arms are perpendicular to the ground, and let your forearms droop.
Action process
Keep the upper arm from swinging, contract the triceps, and stretch the forearm upward until the arm is completely straight. Stay completely still for one second.
Contraction of triceps, and then elbow flexion control forearm slowly drooping to the starting position, fully stretching triceps.
Breathing method
Inhale when stretching the forearm and exhale when drooping.
Pay attention to key points
When the forearm is stretched and drooped, the upper arm should be kept in place and not swung.
Upper arm triceps straight arm back lift
Starting posture
Stand up straight, hold the barbell back or right with both hands and put it behind your back.
Action process
Keep your arms straight and lift the barbell as far back as possible. Finally, bend your wrist upward, try to contract your triceps and rest.
Seconds, lower the barbell to its original position. Relax the triceps.
Breathing method
Inhale when the arm is raised backward, and exhale when it is lowered backward.
Pay attention to key points
When raising your arms, your body should not shake. Only by lifting it as high as possible can the triceps contract completely.
Arm flexion and extension and chest compression bar
Starting posture
Hold a curved handle connected to the pull rod with both hands on your chest, and the grip distance is shoulder width or slightly narrow or tight. The upper arm rests on the ribs. drink
Forearm.
Action process
Keep the upper arm still, contract the triceps and forearm muscles, and press the crank hard until the arm is completely straight. Hold still for a second and try to collect it.
Retract triceps, bend elbows, and let the crank slowly return to its original position.
Breathing method
Inhale when the handle is pressed and exhale when it is retracted.
Pay attention to key points
When the crank is pressed, be sure to keep your arms completely straight. The upper arm should be fixed, although the forearm also needs to be forced, but the mind should pay attention to three heads.
Expansion and contraction of muscles.