#手臂肌肉锻炼的动作, are you doing it right?#你在练肱三头肌吗? But do you know, many common training movements, in fact, the stimulation of the triceps is not too concentrated or not deep, so after long-term practice, it is not strong. Next, let's talk about the topic of triceps training!
First of all, it is necessary to understand that the triceps brachii is an extensor muscle group of the upper arm, and many force movements not only require the forearm to stretch forcefully, but also easily involve the force mechanism of the shoulder deltoid muscle and pectoral muscle. However, if the goal is to train the triceps, try to concentrate this muscle and let other muscle groups participate less, so that the stimulation effect can be more concentrated.
For example, doing conventional push-ups and parallel bars arm flexion and extension are arm flexion and extension multi-joint movements, which can train the triceps, and also train the pectoralis major and deltoid anterior fascination, which is the combined force of the three muscle groups, so the stimulation of the triceps brachii is minimal, and the effect is weak.
Another example is to do a dumbbell press on the shoulder to train the triceps, which is also a multi-joint force, but the action of the shoulder, for other effects, is only divided into the anterior deltoid muscle, mainly the combined force of the two muscle groups, so that the stimulation effect on the triceps is better.
However, if it is a dumbbell for the flexion and extension of the lower neck and arm, the stimulation of the triceps brachii is greater, because this standard action is a single joint force, the upper arm is not moved as much as possible, and only the forearm is used to flex and extend, which can stimulate the triceps brachii in a more isolated manner, and the effect is better.
Secondly, the triceps brachii is made up of three heads and requires multi-angle training to develop well. If you only rely on the common one or two movements and multiple sets of training, it is easy to adapt the triceps to fatigue resistance, so that the training effect is reduced.
Therefore, if you focus on exercising the triceps, in addition to the regular movements of diamond push-ups, narrow bench presses, and dumbbell neck and back arm flexion and extension, you can also use the equipment and facilities of the gym to practice, such as rope press, bent rope arm flexion and extension, supine neck back arm curl and other more isolated movements to compound stimulate the biceps. In this way, you can train the triceps brachii more comprehensively.
Are you doing the above triceps exercises right? Feel free to discuss!