Since the time of fitness legend Schwarzenegger, his favorite biceps brachii is also his best muscle part, which has influenced bodybuilders and fitness enthusiasts to this day.
However, in order to have a strong unicorn arm, it is enough to practice not only biceps brachii but also triceps brachii, which is more important for men who want to increase their waistline.
So, this time, let's talk about the muscle strength training methods of triceps brachii, and the following will introduce the three most effective training methods one by one.
You may know that the current training methods of triceps brachii include barbell neck and back arm flexion and extension, parallel bars arm flexion and extension, tension arm pull-down, narrow push-ups and so on. However, these actions did not put the long head of triceps brachii in a fully extended position.
Because no matter which muscle group carries out load training, it is necessary to keep the muscles in maximum tension.
From the structure of triceps brachii, the long head of triceps brachii is usually connected to the outside of scapula as the extensor of shoulder muscles. You can't fully extend the long head of the deltoid. Now it is mainly through one action to improve the training mode of triceps. This action is supine dumbbell arm flexion and extension training.
1. supine dumbbell arm flexion and extension training
We know that the function of triceps brachii is mainly helpful to the extension of elbow joint. This movement is trained by bending and stretching the arm with a shoulder joint and elbow joint as the axis. Try to keep the big arm perpendicular to the ground.
Seemingly simple, once it exceeds 10, the arm, especially the deltoid muscle, will feel particularly obvious.
2. Pull down the crank arm of the tension rope.
This is very common in the gym, but it is one of the very simple and practical training methods.
When the action of triceps brachii was tested by EMG tester, it was found that triceps brachii was activated to a greater extent, and the long head of triceps brachii was effectively activated during downward stretching. Can promote the growth of deltoid girth and muscle mass.
During training, that is, after 6-8 arm flexion and extension exercises, you can pause for 3-4 seconds at the lowest point of the sixth or eighth pull-down to keep the deltoid muscle contracted. Then do arm flexion and extension for six times, and keep the peak contraction for 3-4 seconds at the lowest point of the sixth pull-down; After six more arm flexion and extension, keep the contraction peak at the lowest point of the sixth arm flexion and extension for 3-4 seconds to complete this group of exercises.
3. supine barbell arm flexion and extension
This kind of training is also very special. Not only the supine barbell arm flexion and extension training, but also a certain load will be placed above the pectoralis major during training, and this load will change dynamically from small to large. This kind of training method has been recognized by authoritative people at present, and it is an effective method to practice triceps.
The advantage of this exercise is that it not only increases muscle strength, muscle endurance and lactic acid tolerance, but also promotes the growth of growth hormone, so there is no doubt about the increase of arm muscle circumference and quantity.
Have you learned these three movements? If you want to have these three movements of the unicorn arm, you must!