For shaping women, what we may say most is waist, abdomen, buttocks and legs, but in terms of overall coordination, what we need to do is to develop all parts of the body, but in terms of appearance, there is another part that affects our body beauty besides waist, abdomen, buttocks and legs. If this part is thick and loose, it will make us look old and fat. On the contrary, if the arms are slender and full of tight lines, they will not only make us look thin, but also make us look young, especially when summer comes. When we wear sleeveless shirts, the shape of the arms plays an important role.

Then, from the perspective of arm shaping, the first thing to do is to reduce fat, so as to reduce the excess fat of the arm and make the arm thinner. However, simple fat reduction will lead to the problem of arm back relaxation, which is what we often say, because arm back is also the part where fat is easy to accumulate. With the decrease of body fat rate, this part is easy to relax. Not only that, even if we are not fat, with the growth of age, we will become slack because of the loss of muscles. To solve this problem, it is necessary to exercise the muscles in this part, that is to say, to exercise the triceps brachii.

Of course, from the whole arm muscle group, including not only triceps brachii, but also biceps brachii, the problem arises at this time. Is it okay to exercise only triceps brachii and not biceps brachii? Isn't it necessary to make a certain muscle group develop harmoniously? In fact, as far as the arm muscles are concerned, other parts of the biceps brachii will get more stimulation in the process of life and training, so this part is relatively developed, and at the same time, this part of the biceps brachii is not easy to accumulate fat, so even without targeted training, you can see clearly when the body fat rate is not high.

Therefore, for ladies, the training of triceps brachii is the key to tighten the big arm and solve the problem of meat worship. Of course, for men who want to gain muscle, although they should pay attention to triceps brachii, they should also pay attention to biceps brachii. So, what should we do when we want to exercise the triceps brachii? Let's share three training moves for triceps brachii, which can be done at home, and in the choice of equipment, you can use dumbbells or elastic belt, and you can choose how to carry the weight according to your own preferences.

Action 1: The supine dumbbell (elastic belt) bends and stretches its arm.

Action 2: Bend down to lift the dumbbell (elastic belt) and stretch your arms.

Action 3: The rope (elastic belt) is pressed down.

Start training after getting familiar with the essentials of movements and fully warming up, complete each movement on the premise of ensuring the quality of movements, and concentrate on feeling the contraction and extension of triceps brachii during each movement. If the purpose is to tighten the shaping of the arm, choose a lighter weight and complete it in the form of 12-20 times/action, with a rest of about 45 seconds between actions, with 3-5 groups each time. Of course, if a male friend aims to gain muscle, he should not only choose a large weight within his ability (8- 12 groups each time), but also pay attention to the training of biceps brachii, so as to make the whole arm muscles develop harmoniously.

Author: October Star

# Fitness #