Repeat 12 to 15 times and preheat 1 group.
Repeat 12 to 15 times, and four groups are formally formed.
60 second interval
A group of 12 to 15 times chooses a lighter weight to warm up. Make sure to prevent the joints from locking up during training, for example, the arm is completely straight, and the load will be placed on the joints instead of the triceps brachii. Keep your joints bent so that your triceps will get constant pressure, which will make the training more effective!
After the warm-up group, make a formal group, and choose the first group to weigh 15 times. Multiple exercises can make blood flow more to triceps brachii.
Action 2. Flexion and extension of bending lever arm in supine position
4 groups (each group 10 to 12 times)
Using the curved bar can reduce the pressure on the wrist and focus more on the triceps brachii. It is important to ensure the stability and slowness of the elbow. Remember to bend your elbow outward, so that the shoulder muscles will add more load.
Action 3. Single arm rope pull-down
3 groups (each group 12 to 15 times)
The point of the exercise is to change a little. Instead of exhaustion, the purpose of this action is to increase the blood flow back to the triceps brachii and increase the feeling of pumping blood.
Action 4. Rope pull-down
3 groups (each group 15 to 20 times)
Before entering biceps training, this action will make triceps brachii tired and get a lot of blood back.
Action 5. Standing dumbbell bending
4 groups (each group 10 to 12 times)
Keep your elbows backward, bend your arms slowly, and try to contract your brachialis muscles. Although you use dumbbells, you can try to bend your arms until you are exhausted.
Action 6. Sit with dumbbells and bend your arms
4 groups (each group 10 to 12 times)
This action is very effective for the exercise of both ends of the humerus. If used correctly, your two heads will develop faster and stronger. Rotating the arm in the action will make the training more comprehensive.
Action 7. Bracket bending
3 groups (each group 12 to 15 times)
Splint can minimize the probability of elbow joint injury and prevent the occurrence of joint locking.
Action 8. Barbell bending
3 groups (each group 12 to 15 times)
Every time the dumbbell is at the highest point, you will feel the unprecedented tension between the two heads, giving you a different pain.
Extra tips
Training can make muscles bigger and stronger, but more importantly, it consumes more calories to support muscle building. You need to burn more calories every day than you do, and the rest is the increased muscle or weight.