How effective is dumbbell exercise for triceps

Although people are paying more and more attention to health, fitness is also loved by many people. Many people want to enhance their physical fitness through fitness and have a more perfect physique. Triceps is a fitness effect that many people want nowadays, but it is very difficult to train triceps. You need to find a good practice method and practice tool. So how effective is dumbbell exercise for triceps?

a. Dumbbell exercise method: dumbbell single-arm flexion and extension behind the neck Target part: back of the upper arm Action: sitting or standing. Spread your legs, keep your torso straight, hold a dumbbell in your right hand and raise it straight up, above your head with your palm facing forward. Keeping your upper arms still and your palms facing forward, slowly lower the dumbbells behind your head, then straighten your elbows and return the dumbbells to the starting position. After completing the prescribed number of repetitions, switch to the other side. 10-20 reps per set, 6 sets each time. Because you have no fitness experience, I suggest you do 10 in each group, and be careful not to strain yourself.

b. Dumbbell exercise method: supine arm curl and pull-up. Target area: Lower chest and back Action: Lie on your back on a flat stool or on the edge of a hard bed, with the upper part of your shoulder blades and head suspended in the air, your upper body supported by the middle of your back, and your legs spread apart and on the ground. Place the knuckles of your hands together, overlap your palms, hold a dumbbell and hang it behind your head, with your elbows bent. Pull the dumbbells up above your head along an arc, then slowly lower them to the starting position. 10-15 each set 6 sets each time

c. Dumbbell exercise method: Dumbbell upright rowing Target part: Shoulder Action: Stand with legs hip-width apart, torso straight, hold a dumbbell in each hand, hang the dumbbells in front of the thighs with palms facing back. Bend and lift your elbows to both sides, lifting the dumbbells vertically to shoulder height. Note that your elbows are slightly higher than the dumbbells. Hold for a few seconds, then slowly lower the dumbbells to the starting position. 10-15 per set, 6 sets each time

d. Dumbbell exercise method: Alternate dumbbell curls Target part: Front of upper arm Action: Sit or stand, put your feet together on the ground, keep your torso straight, hold a dumbbell in each hand and hang them at your sides, palms facing forward. Keeping your upper arm still, bend your left elbow and raise the dumbbell to shoulder height while rotating your palm outward to contract your biceps at the top. Then slowly return to the original position. While lowering your left arm, bend your right arm and do the same curling movement. 10-15 times per set, 6 sets each time

eDumbbell exercise method: Dumbbell squat Target part: Thigh Action: Stand with feet hip-width apart, chest up and abdomen in, look forward, hold a dumbbell in each hand and hang them at the sides of the body, palms facing each other. Bend your hips and knees and squat down until your thighs are parallel to the ground, and hold for a few seconds. Then restore to the original position. Pay attention to sitting back as you squat, keeping your lower back straight, and your knees should not exceed your toes at the lowest point. 10-15 times per set, 6 sets each time

Fitness requires long-term practice to achieve good results. Therefore, if you want to build your triceps, it is best to practice every day. However, excessive fitness will not only fail to enhance your physical fitness, but may even cause serious harm to your body. Therefore, you must make a fitness plan in your daily life so that you can achieve the desired results.