Friends have thick arms are inseparable from triceps exercise, after all, when the arm is naturally drooping, the triceps brachii is in a state of containment, so the triceps is the most prominent part of men's larger arm circumference. Today we introduce five movements to work the triceps:
1.Dumbbell curl:
Break down: Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and hang your arms down naturally. Sitting is also possible.
Tips: Keeping your back straight, slowly lift the dumbbells up from your sides until your arms are parallel to the ground, then slowly lower them.
2.Concentrated curl:
Action breakdown: Similar to dumbbell curls, but choose a shorter dumbbell or barbell to ensure that the arms remain stable during the movement.
Essentials: Same as dumbbell curls.
3.Supine arm flexion and extension:
Break it down: Lie on a bench with your feet flat on the ground, a dumbbell in each hand, and your arms straight.
Tips: Keeping your body steady, slowly lift the dumbbells up from your sides until your arms are parallel to the ground, then slowly lower them.
4.Hammer curl:
Break it down: Sit on a bench with your feet flat on the floor, a dumbbell in each hand, and your arms outstretched.
Tips: Keep your back straight and lift the dumbbells up from your sides until your arms are parallel to the ground, then slowly lower them.
5.Rope Down:
Action breakdown: Stand under the rope and hold both ends of the rope with both hands.
Tips: Keeping your back straight, slowly pull your hands down from both ends of the rope until your arms are parallel to the ground, then slowly relax.
For best results and to avoid injury, it is recommended to exercise with light weights and a few sets after a sufficient warm-up before starting any exercise program. Gradual. In addition, make sure to use the correct technique and posture during the workout, all kinds of dynamic diagrams can be found in my previous articles**, and carefully observe the learning Xi.