Has strong arm muscles, when wearing a short-sleeved T-shirt, you can highlight your figure, giving people a very strong and powerful, especially masculine.
Before getting into fitness, maybe you thought your arms were pretty good. After walking into the gym, I found that the arm circumference of many old irons is between 35 and 38 centimeters, and some masters have reached more than 40 centimeters.
If your arm circumference is less than 30 cm, it means that you have very little muscle mass. At this time, you need to pay more attention to the training of arm muscles.
The thickness of the triceps will directly affect the overall arm thickness, and the aesthetics of the muscle lines should also be considered.
So how exactly do you train your triceps? Here is a set of training methods:
1. Parallel bar flexion and extension
The triceps are on the back of the upper arm , which is opposite to the biceps brachii and is connected to the forearm and shoulder. It is necessary to complete the process of contraction and extension through the flexion and extension of the shoulder and forearm, so that the stimulation effect can be achieved.
If you directly use the equipment to do heavy training, it is easy to cause joint damage, so you need to warm up first.
You can do parallel bar flexion and extension first, choose the opposite grip to hold the parallel bar, and your legs can straighten Or cross back, tighten your core and bend your elbows down so your elbows are level with your shoulders, and straighten your arms as you lift your body up.
Note: When preparing the posture, the upper arms should be as close to the sides of the body as possible, the elbows should be back, and the movement trajectory should be close to straight up and down. Do not lean forward too much, and the bottom shoulder should not be lower than the elbow.
2. Low rope arm flexion and extension
The largest part of the triceps is the long head, behind the shoulders In the ready position for extension, the peak contraction effect is achieved through flexion and extension of the forearm.
Usually choose dumbbell or barbell operation, light weight training feels better, once heavy weight is used, the lowering position is too low, and it is more difficult to extend the forearm upward.
You can choose to use Rope Flexion instead, select the rope handle, adjust the gantry to the lowest position, and hold the rope with both hands At both ends, walk forward and use a front-to-back split position, tightening your abs and pulling the rope up from the back of your head to the highest position.
Note: Be sure to tighten your core, avoid arching your back, lean forward slightly, and approach the ropes inwards, not outwards. Keeping the upper arm in an oblique fixed position, the arm is fully extended after pulling the rope upwards.
3. Incline prone dumbbell flexion and extension + one-handed dumbbell flexion and extension
In order to increase the triceps The thickness of the muscles also needs to be fixed in the body posture and complete relatively isolated movements to further achieve the effect of pump stimulation.
Choose a combination of two modes, operate at different angles and alternate between two hands and one hand.
First, do Incline prone dumbbell flexion and extension, adjust the dumbbell bench to a 45-degree incline angle, and lie prone on the dumbbell On the bench, hold the dumbbells with both hands, and complete the forearm extension in the elbow position.
Note: When holding the dumbbells with both hands, the arms are slightly internally rotated, which can increase the contraction of the triceps. When putting the dumbbells back, do not overhook the arms to avoid biceps compensation.
Then do Bent over the dumbbell arm extension with one hand, stand with the dumbbell in the left hand, bend the knees with both legs and bend down, Put the right hand on the right thigh, tighten the abdomen, straighten the left arm back, and then switch to the right hand to hold the dumbbell alternately.
Note: The bending angle should be as low as possible, the torso should be nearly parallel to the ground, and the weight of the dumbbells should not be too large, and the left and right sides should be done at the same time to pause and rest.
4. Supine barbell flexion and extension
The medial head is located at the end of the long head. Although the area is small, it affects the stability of the elbow joint. If it is not trained, it is easy to produce elbow pain.
Training the medial head does not require shoulder extension, and at the same time, the range of forearm flexion and extension is very small, and the overall movement distance is very short.
You can do Supine barbell extension, hold the barbell in both hands, lie flat on the dumbbell bench, Tighten your abs, bend your arms and elbows down, feel the inner head contract, then lift the bar up and repeat.
Note: Choose narrow grip training with both arms in an adducted position. The lower part of the bottom is close to the forehead, and the upper arm should not be fully straightened, which is equivalent to doing a half-way movement.
5. Internal Rope Down
The lateral head connects with the brachioradialis muscle of the forearm, which directly affects the line of the triceps brachii feel. In a side arm show, straightening the arms can accentuate the horseshoe shape.
For training the lateral head, it is necessary to increase the internal rotation of the arm on the basis of traditional downward pressure, so as to fully stimulate it in place.
You can do internal rotation rope pressing, adjust the gantry slideway to a high position, hold both ends of the rope with both hands, Pull the rope down hard, until the arm is fully extended, then rotate inward, then come back and repeat.
Note: Choose light weight training to avoid shoulder joint compensation, slow down at the beginning, pause slightly at the bottom, and then operate coherently after mastering it.
Reference training plan:
Parallel bar flexion and extension: 8 sets*10 times< /strong>
Low Rope Extension: 6 sets*12 reps
Incline prone dumbbell extension + one-handed dumbbell extension Extensions: 4 sets*(12+16)
Supine barbell extensions: 4 sets*15 reps
Internal rotation Rope pressing down: 5 sets*12 times
For specific operations, adjust up and down according to your own ability.
Training the triceps, it is easy to exhaust or find the pump, because it is a small muscle group and requires multiple sets and repetitions operate.
You need to train the long head and the entire triceps first, using heavy weights; then train the medial head and lateral head, using medium-low weights to avoid shoulder injury.