Having a pair of strong arms is a symbol of strength, especially when bending the arms, the bulging forehead muscles make us look more powerful. For some people with muscles in their arms, they often bend their arms to let people appreciate his training results. Under normal circumstances, the muscle we see protruding is biceps brachii, while triceps brachii is often ignored. In daily life, the training of triceps brachii is essential, because triceps brachii occupies most muscle groups, about two-thirds of the volume.

This part of triceps brachii is easier to accumulate fat than biceps brachii, especially for girls. With the increase of age, body fat begins to accumulate, and the muscles behind the big arm will sag, the most common thing is to worship meat. In order to solve these problems, in addition to controlling body fat rate, we need to do some targeted training for triceps brachii to prevent muscle loss.

For boys, the main purpose of training triceps brachii is to break through the circumference of the arm. For arm training, it can be divided into two categories, one is bending action, which mainly trains biceps brachii, and the other is arm flexion and extension action, which mainly trains triceps brachii. The main purpose of today is to train the triceps brachii, so the next action is to exercise the triceps brachii. If your arm circumference is not enough, or you have worship meat on your arm, then you can try the following four actions.

Training action 1: barbell bending

Stand naturally, with your feet shoulder-width apart, keep your back straight, tighten your abdominal core, hold the barbell with both hands, palms up. The arm should clamp the body, the big arm should remain motionless, and slowly bend the barbell upward until it reaches the highest point of action. Time out. Control the descent speed, and then slowly resume the action.

Action 2: supine barbell arm flexion and extension

Lie flat on the stool with your feet firmly on the ground. The distance between your hands is as wide as your shoulders. Hold the barbell and lift it up until your arms are straight and your elbows are slightly bent. Keep the big arm still and bend the arm until the elbow joint is close to the forehead. Pause a little at the apex, straighten your forearm, and then restore your arm.

Action 3: Standing dumbbell bending

Stand naturally, straighten your back, tighten your core, put dumbbells on your sides with your hands and palms forward. Hold the big arm still, and then lift the dumbbell upward. Lift the dumbbell to the highest point, pause, contract the biceps brachii, and then return to the bottom.

Action 4: Sit in a dumbbell and bend over your upper arm.

Sit on the bench, fix the upper body, step on the ground with both feet, raise dumbbells to the top of your head with both hands, bend your elbows and droop your forearms backwards. Keep your arm close to your ear, let the triceps exert force, lift the dumbbell upward until the arm is straight, pause at the apex, then bend your arm and resume your movements.

The above actions can be started after you have fully warmed up. If you focus on muscle training, then you should choose a large weight and do 8- 12 times for each movement. If the goal is to shape, you can choose a small weight and do each action 12-20 times. Take a break of 45-60 seconds between each movement, and do 3-5 groups for each movement. After these actions, don't forget to do some stretching exercises to relax your body.