Dumbbell triceps training method

Fitness is something that many friends do, especially muscle training, which can not only enhance our body's strength, but also make us look stronger and more masculine. When training, our body has several muscle groups, among which triceps are particularly important and directly determine the strength of our arms. Let's learn about dumbbell training for triceps?

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.

The above is an introduction to dumbbell training for triceps. This is a method we often use in fitness training. It is also a method that is particularly effective for triceps. However, we need to pay attention to the fact that our movements must be standardized, the stimulation must be in place, and we need to persist for a long time to be effective.