How to train triceps

Fitness exercise is a kind of exercise that many friends do in their daily lives. Through fitness exercise, we can make our physique stronger and our muscles more developed. Generally, when we exercise, we will divide the muscles of the whole body into several groups. The muscle training methods of different parts are also different. So, how to train the triceps? Let’s take a look at it together.

The best exercise for training triceps is dumbbell flexion and extension, once every two days, four sets each time, 8 to 12 reps per set. If you need to increase the weight for more than 12 reps.

Action: Open your feet naturally, hold the dumbbells with both hands (or one hand), straighten your arms and raise them above your head, with your elbows facing forward and your upper arms perpendicular to the ground. Then bend your elbows and put them close to the deepest position, and repeat the arm extension. When your arms are about to be straightened, slow down and slowly straighten your elbows. Then repeat the exercise.

Note:

The first point is to always pay attention to the feeling of the elbow joint, especially when you first start practicing arm flexion and extension, the elbow joint is very easy to be injured. When you feel a lot of pressure on your elbow joint, you should stop and rest immediately before continuing the exercise.

The second point is that the direction of the elbow joint must be kept in a forward position whether in the movement or in the recovery. Otherwise, not only will the triceps be unable to be exercised, but it will also easily cause damage to the elbow joint.

The third is that the position of the head should be stable. When exerting force, the neck muscles can easily borrow force. Since the neck can withstand limited pressure, excessive force on the neck can cause cervical sprain.

Through the above introduction, we know how to train the triceps, which is also very important during normal training. We must not only carry out long-term training, but also pay attention to the correct method and correct movements during training, especially there must be enough strength to stimulate the muscles so that they can grow.