How to train the back muscles and triceps? How do you train triceps?

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.

1: Seated arm flexion and extension.

Start with both hands holding the barbell forward or backward or holding a dumbbell with both hands. After lifting it high above the top, bend your elbows so that your forearms drop back. Stand upright or sit on a stool.

During the movement, the two upper arms are close to the ears, keeping them upright and not shaking. Contract the triceps, gradually extend the elbow joint, and lift the forearm up until the arm is fully straightened and the triceps are completely tightened. Hold still for a second, then flex your elbows and slowly lower your forearms to the starting position, allowing your triceps to stretch as much as possible.

Breathing method: Inhale as you extend your forearms and exhale as you flex down.

Note: Do not swing your upper arms when you extend your forearms.

2: Leaning over and extending the arms.

Bend forward in the starting position, hold the dumbbell with one hand, and prop the other hand out or support the knee on the back leg with the other, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms hang naturally.

During the movement, the upper body and upper arms remain still, contract the triceps, and stretch the forearms back and up until the arms are fully straight, and at the same time contract the triceps muscles thoroughly. Hold still for a second, then bend your elbows and slowly lower your forearms to the starting position.

Breathing method: Inhale as you extend your forearms and exhale as you droop.

Points to note when extending the forearm as much as possible do not swing the upper arm up and down, and after the arm is fully straight, the wrist should be lifted up to make the triceps contract more thoroughly.

3: Horizontal arm flexion and extension.

Lie flat on a bench in the starting position, hold the barbell with both hands behind your back or in the front, lift it upward, and after your arms are perpendicular to the ground, bend your elbows and lower your forearms.

Keep your upper arms moving, contract your triceps, and stretch your forearms up until your arms are fully extended. Hold still for a second and contract your triceps thoroughly, then flex your elbows and let your forearms slowly drop to the starting position in a controlled manner to fully extend your triceps.

Breathing method: Inhale as you extend your forearms and exhale as you droop.

Note: When the forearm is stretched and drooped, the upper arm should be kept in place and not swinged.

Triceps. 1.Rear neck arm flexion and extension: mainly train the triceps.

2.Bent over arm flexion and extension: mainly exercise the upper triceps muscle.

Movement: Lean over, open your feet back and forth into a lunge, support your front leg knee with one hand to stabilize your body, hold dumbbells in the other hand, and keep your upper arms close to your side. The triceps muscles stretch their arms backward and upward until their forearms are parallel to the ground, so that the triceps muscles contract to the limit, stop for a while, and then slowly reduce.

And after a workout, it is necessary to supplement protein to fully recover the injured muscle fibers.

The triceps brachii is an important part of the arm muscles and is the most dimensional and bulky muscle on the arm. Therefore, if you want to make your arms thicker, you have to train the triceps. If you don't have time to go to the gym, how do you work your triceps? You can use the following 4 actions!

The humerus and the back together are not suitable.

Reason: The third humerus mainly manages the abduction of the lower arm (leaving the upper arm), while the back muscles (especially those who are not particularly professional in training are generally mainly engaged in the latissimus dorsi) mainly rely on the pulldown of the arm. The two movements are diametrically opposed, unless you have a lot of parts to practice, and you can't finish the cycle within 6 days.

Otherwise, it is rarely practiced like this.

Recommendation: The training rule is generally to work together with the corresponding muscle groups. Then we can train the biceps and the back together. If the biceps are more developed, you can train the back first, and you can fatigue the biceps in advance, and vice versa.

To sum up: no matter how you practice, but in general, you can train a (corresponding) muscle group. So it's generally a combination of biceps and back. As for the shoulders and humerus, it's perfectly fine to put the three heads together. More fitness knowledge. Public name: Jian worry-free.