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.

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.