First: weightlifting training
In training, we can practice weightlifting first. Weightlifting mainly stimulates triceps brachii, and many trainings are related to triceps brachii, especially for those weightlifting enthusiasts, triceps brachii is very developed. Triceps training has certain skills. For example, in training, we can choose compound movements and isolated movements, but the effects of these two movements are different. For example, the traditional bench press and arm flexion are similar, because both can stimulate the triceps brachii very well, and the myoelectric activity level of the triceps brachii is similar, so these two movements can be practiced alternately.
Second: choose a stable plane exercise.
Some people like to practice pushing on a sports ball, but in fact, it is better to practice on a stable plane, which also allows you to stimulate your muscles to the greatest extent. In other words, when training, the best choice is a stable plane instead of a Swiss ball or a sports ball. One thing to note in training is that barbells and dumbbells are very similar, but this is not the case when training triceps. We should prefer barbells, because barbells do not limit the lifting load, while dumbbells do.
Third: increase the load.
When training triceps, you can't choose a lighter weight because the amount of muscle activity is related to the training load. With the increase of load, the amount of muscle activity will also increase, so you should increase the training amount and training load. At the same time, we should also pay attention to strength lifting. Although many people will use strength to lift weights during training, we still need to adjust the training rhythm according to our body structure and arm condition.
Of course, you can also emphasize doing half-way movements. If you feel that the resistance is too great, you can choose elastic belt or chain practice. A reasonable increase in weight can activate muscles better, so if you want to contract muscles, you should increase the weight and choose a reasonable increase range, so that your training can get twice the result with half the effort.