How do you train biceps and triceps? 10

There is only one action to train biceps with a tensile machine, which is to step on one side with your foot and curl with one hand, which can train biceps.

To be precise, triceps can't be practiced, if you want to basically strengthen the muscles of the whole body, it is very necessary to have a pair of dumbbells that can increase or lose weight.

The brother upstairs didn't know what he was talking about, inexplicably. Copying also needs to be a little more level.

It's comprehensive, but it's not concise enough!

I think you can pull 30 according to the usual method, then put it behind your back and pull 15, then step on one end of the tensioner with your foot and pull 20 with one arm, and then change to the other arm after pulling. If you still have the strength to pull after stretching, you can do push-ups (arms around the waist). Exercise is a long-term process, and you can't fish for three days and dry the net for two days, which will be counterproductive.

If you want to have obvious effects after exercising for a certain period of time, and it is related to your usual diet, you should eat more beef.

<> "Training Actions Have:

1. Barbell curl 2. Dumbbell spiral arm curl (biceps):

Keep your elbows as close to your torso as possible.

When lifting, try to keep the upper arm and elbow joints still, and raise the lower arm to contract the biceps.

Lift the barbell (dumbbell) to your chest or shoulder as much as possible and feel the muscles contract and squeeze.

Pause at the peak, squeeze and contract the biceps brachii firmly, and move slowly when lowering.

Dumbbell curls fall down until the arms are fully extended, stretching the biceps.

When the dumbbell is raised, lift and fall to rotate with the arm (drop to the palm facing the outside of the body).

3. Priest stool curl (biceps):

The upper arm should be fixed on the priest's stool during the whole process, not raised.

The drop chamber should be held slowly until the arm is fully extended, and the biceps brachii muscles are fully stretched.

4. Dumbbell bent over arm flexion and extension (triceps):

During the whole process, the upper arm and upper body remain immobilized, and the triceps brachii are used to exert force.

Peak contraction, pause for 2-3 seconds, feel the triceps contraction.

5. Plate dumbbell arm flexion and extension (triceps):

During the whole process, the upper arm and upper body remain immobilized, and the triceps brachii are used to exert force.

Peak contraction, pause for 2-3 seconds, feel the triceps contraction.

6. Plate posterior arm flexion and extension (triceps):

When lowering the body, try to keep the torso perpendicular to the ground.

But Wu Du changed the difficulty by changing the position of his legs, and the straighter his legs were extended, the more difficult it became.

Biceps.

The best thing to say is to use dumbbells, 8 to 12 a day (this number is best for building muscle), do 8 to 12 sets, and the weight is 65 to 85 percent of what you can lift. Also, go a little slower and work the deeper muscles.

Triceps. The bulge at the back of the upper arm is the triceps. Exercising your triceps muscles will make your arm muscles clearer.

1.There are two movements, face up, lying flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, then use the elbow joint as the fulcrum, slowly bend back to the top of the head, and then use the contraction force of the triceps brachii to return the barbell to its original position. (12-15 reps per set).

2. Bend over arm flexion and extension: bend forward in the starting position, hold the dumbbell with one hand, stretch out with the other hand or support the knee on the back leg with the other hand, 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.

Hold your upper body and upper arms still during the movement, contract the triceps, and stretch your forearms back and up until your arms are fully straightened, while contracting the triceps 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. Use the parallel bars arm flexion and extension exercises to depict the lines of the medial pectoral muscles to create a horseshoe-shaped triceps. Do not add extra weight when doing arm flexion and extension exercises on parallel bars. To descend very low, and once you have been fully extended, support yourself and do a peak contraction at the highest point to get the most out of my triceps.

[Exercise ideas and methods].

1.The idea of exercising the biceps is to bend the arms with weights.

a.Pull-up. (Grasp the horizontal bar with both hands, the body naturally hangs in the air, use the power of the bent arms, start the body up, and the chin is higher than the horizontal bar is an effective action).

The most important point is to use the back of your hand to grab the horizontal bar in your direction, so that the effect is good. Some people like to grab the bar with their palms facing themselves to do pull-ups, which is cutting corners and has no effect.

b.Push-up. (I don't explain much about this).

2.The idea of exercising the triceps is a straight arm support.

Optimal: Back-facing push-ups.

The arms are supported from behind the ground, with their backs to the ground and facing the sky. Then do push-ups.

I used to use equipment, which is pressing, but if you are growing your body, it is best not to use a barbell, because it will affect your height over time. Back-to-back push-ups are also an important way to train your deltoid muscles.

Try a workout program].

1.Push-up.

This movement should be standard, and the body posture should be maintained. 15 reps as a set, adjacent groups 1-2 minutes apart, complete 3 sets of rest for 3-5 minutes.

2.Back-to-back push-ups.

Hold your hands on the ground from behind, keep your back to the ground, body up, bend your arms, and maintain your body posture, the same as push-ups. 10 reps as a group, adjacent groups 1-2 minutes apart, complete 3 sets.

3.Pull-up.

5 reps as a set, adjacent groups 1-2 minutes apart, complete 3 sets.

Incremental scheme] 1According to your personal ability, you can draw up the initial values for each of the above groups of exercises.

2.Rest periods between adjacent groups and adjacent exercises must not be extended.

3.Five days is a cycle, and the number of movements in each set is increased by 1-5 times starting from the initial value on a daily basis.

4.Complete 5 consecutive days with 2 days off. The second week repeats the cycle, and the number of actions on the last day of the previous cycle is used as the initial value of the new cycle.

Precautions] 1Ensure sleep, eat three meals normally, and increase the diet appropriately with soy products, dairy products, and crude fiber meat.

2.It is important to insist, and do not rush for quick success and quick profit, and blindly increase the amount.

3.After exercising every day, do appropriate relaxation exercises, shake your arms, gently rub your muscles, and apply warm water.

4.If you have muscle aches and pains in the early stages, you should keep exercising so that your symptoms will be relieved and your strength will be significantly improved after the first cycle.

Buy a dumbbell to practice at home. Do push-ups again. You'll get the workout!

Friend, you fix the shoulders and big arms, and the action of bending the lower arms can fully exercise the biceps;

Similarly, immobilizing the shoulders and upper arms, and lifting or pushing the lower arms up or forward can fully exercise the triceps.

If you want to train the triceps brachii to be full and beautiful, you have to choose the right weight, do about 12 per group, do 4-6 sets, friends, I don't know how your strength is, for me 7 pounds to train the biceps is okay, a little light, but the triceps are a little light.

I suggest you buy the kind of dumbbells that can be added one by one, so that you are equivalent to having a set of dumbbells, the weight can be added or subtracted, and it is not expensive, because when your body adapts to a certain weight, you have to increase the weight, so a fixed weight dumbbell of 7 pounds may not be suitable for you.

Yes, and it is often the most of the number of choices.

Absolutely. It's called a super group, and it's a great training plan.

Of course, you can arrange training as long as the muscles in different parts are restored in place.

Biceps and triceps can be exercised together throughout the day, and they work better together.

How is biceps training?