How to exercise the triceps and deltoids

Pulling pull-ups is useful no matter how you pull them.

Many people focus on exercising their biceps, and in the long run, although the arms become thicker, they always feel a little uncoordinated. If you want to make your arms more defined, don't neglect the exercises of the triceps. Let's take a look.

Exercise methods

1.The first movement is a basic back extension, starting with lying on your stomach on the mat with your palms facing each other above your head.

2.First, inhale to ensure that the spine has a sense of lengthening, and then lift the head and thoracic vertebrae off the ground one by one to ensure that the chest is off the ground.

3.Next, lift your arms, exhale with your arms to the sides, keep your jaw slightly tucked out with your palms outward, inhale and retract, and open again on your exhale, making sure to ensure the force of your upper back.

4.Keep your feet open naturally, keep your chest and abdomen straight, keep your spine neutral, tilt your head slightly forward, keep your arms straight and bent, keep your elbows still, or try to be in a range, using the strength of the triceps brachii in your arms, to lift the barbell to a high place.

5.Grasp a dumbbell in each hand, bend your knees and lie on your stomach. Using triceps strength, straighten your arms. Keep your center of gravity steady during your workout.

In fact, triceps brachii is not a hardy muscle, when the first day of exercise to exhaustion, you need to rest for 24-48 hours, if you exercise for a long time every day, it will not only cause triceps muscle strain, but also if you add the time to recover the muscles, it will be longer than rest + exercise. Sharpening the knife does not mistake the woodcutter, this is the truth.

The first action: side flat pull.

Adjusting the height of the pulley so that you can hold the handle of the tensioner with one hand and the instrument with the other hand can tilt slightly to the side, which will make our body more stable and prevent other muscles, especially the upper pectoralis major and shoulder deltoids, from participating in the force when exercising the triceps.

Slowly pull the puller far away until your arms are straight and shoulder-high. After 3 to 5 sets, switch to your other hand.

The second movement: straight arm pull-down.

Adjust the height of the tensioner pulley and select the appropriate weight. Grasp the tension rope handle with both hands, keep your elbows fixed, and use only the triceps brachii to straighten your arms.

The third movement: the barbell neck curl.

Keep your feet open naturally, keep your chest and abdomen straight, keep your spine neutral, tilt your head slightly forward, and keep your arms straight and bent, similar to the previous movement, keep your elbows still, or try to be in a range, using the strength of the triceps brachii in your arms, and lift the barbell to a high place.

<> exercise triceps mainly needs to be used in arm muscles, and the more common exercise movements include narrow push-ups, stretch arm flexion and extension, bench reverse flexion and extension, tension machine arm flexion and downward press, narrow parallel bar arm flexion and extension, supine barbell arm flexion and extension, etc. If you want to effectively exercise the triceps, you need to keep exercising for a long time to make the triceps lines more beautiful.