What are the methods of exercising triceps brachii by hand? Method 1: self-weight suspension.
Want to exercise arm strength, in the gym, most of us will use grasping to stimulate muscle growth, especially the muscles of the arm, and recover faster. Then, if you practice with your bare hands, you can use the same principle to do self-weight suspension. If you think self-weight suspension is too simple and want to pursue higher goals, then you can try pull-ups or even hanging your legs, and the effect is very good.
Method 2: narrow push-ups
There are several classic movements in unarmed exercise, and push-ups are one of them with strong comprehensiveness. For people who want to exercise the triceps brachii, push-ups can be improved, and they can do narrow push-ups, and the distance between hands and shoulders is the same, which doubles the exercise effect on the triceps brachii. It should be noted that during exercise, you don't need to move too fast, and you are easily tired. Do it slowly and for a long time, and muscle stimulation will be better.
Method 3: Plate support
Many people mention flat support, which will be considered as a main action to train abdominal muscles. In fact, we want to do an action, and rarely can we train a certain part of the body in isolation, and we all need the cooperation of other parts. The effect of flat support on triceps brachii training is also very significant. At first, it may not last long, and my arm will be sore and numb. Don't worry at this time. With the increase of training, the effect will get better.
What are the methods of exercising triceps brachii by hand? 2. narrow push-ups.
Push-ups should be the most familiar exercise for many fitness people, because this sport does not need any sports equipment, and we can exercise at home at ordinary times, so we can do this kind of training anytime and anywhere, and we can do it at will, as long as the movements are standardized, it will have very good results.
However, basic push-ups may not be particularly effective for exercising triceps, so many people have made some improvements on the basis of push-ups and invented narrow push-ups, which is what many people call diamond push-ups.
In fact, this push-up is the same as the standard push-up, but the width between hands has changed to some extent. When doing standard push-ups, the distance between the hands is shoulder width, while when doing rhombic push-ups, that is, narrow push-ups, the distance between the hands is reduced. The shorter the distance, the better the triceps training effect.
Supine back support
Supine support is a special exercise for the arm, which is naturally very effective for the triceps on the arm. In triceps training, sports equipment is basically needed, and our exercise can be done by hand without any sports equipment, that is to say, it will be very convenient for everyone to exercise at home anytime and anywhere. When doing this training, you must pay attention to adjusting your exercise style in order to achieve better exercise results.
Then it is necessary to improve the height of our feet during exercise. When exercising, our legs are balanced on the floor, and we can also exercise with chairs or steps.
Triceps dilation
Triceps expansion is very simple, and this action is actually similar to push-ups, and this action also has a great advantage that it can be exercised by hand, which is more suitable for people who exercise at home. When doing this training, you should do push-ups, then adjust the arc of your arm to 90 degrees on the floor, and then when your body is about to touch the ground, you can feel the obvious movement of your triceps. Generally speaking, this sport needs to concentrate on exercise, and I believe the effect of exercise will be very good.
What are the methods of exercising triceps brachii by hand? How to exercise triceps brachii
1, flexion and extension of the back arm of the neck of both arms
A. grab a dumbbell with both hands. It is best to hold one end of the dumbbell with both hands. Then, after holding the dumbbell high above the head, bend the elbow to make the forearm slowly droop backwards.
B. The two upper arm stickers are always close to the ear, and should be kept vertical and cannot be shaken; After the triceps contract to the apex, slowly extend the elbow joint upward and the forearm upward until the whole arm is completely straight. In this state, the triceps will be completely tightened; Keep this action still for about a second, then bend your elbow, return to the starting position, and repeat.
2. Flexion and extension of the back arm of the single arm neck
A. Sit upright on the stool, then put your feet flat on the ground, grab the dumbbell with your right hand, palm forward, and lift the dumbbell over your head with your arms straight; Put your left hand on your left waist.
B. The upper arm part of the right arm should be close to the right ear and cannot move or shake; Then the bell falls over the right shoulder in a semicircle-like arc, and the dumbbell falls as low as possible. Then, contract with the strength of the triceps muscle of the right arm, and then stretch the dumbbell to return to the initial action; Then repeat it. When the left hand and the right hand alternate, the number of times on both sides should be consistent with the weight.
The arm flexion and extension of parallel bars can be divided into two types: the arm flexion and extension of narrow grip parallel bars and the arm flexion and extension of wide grip parallel bars. In order to train the triceps brachii more intensively, we choose the parallel bars with narrow grip to flex and stretch, which requires the grip to be as narrow as possible. During exercise, keep your body perpendicular to the ground as much as possible, and your legs can be slightly bent or slightly moved back.
Action essentials:
1. Hold the brace with both hands, then straighten the elbow completely and raise the whole body to the highest point. Keep your eyes on the front and your elbow always points back.
2. Inhale, hold your breath, and slowly lower your body until your upper arm is parallel to the ground. Don't let the chest and shoulders of the body have obvious pulling feeling, and always keep the center of gravity on the triceps brachii.
3. Contraction of triceps brachii, immediately and quickly straighten the elbow joint, and vertically push the body from bottom to top until the elbow joint is completely straightened.
4. Pause for 2~3 seconds and repeat.