< strong>4 common triceps stretches!
The triceps brachii is the largest and most powerful muscle in the arm! Strong triceps make your arms tighter and more toned!
The most important function of the triceps brachii is to extend the elbow joint. It is exercised in many multi-joint compound movements, such as various pressing movements (bench press, shoulder press, push-ups, parallel bars, etc. etc.)
The single-joint movement is mainly a stretch of the triceps! Today I’m going to introduce to you 4 common triceps stretches in the gym!
1. Sitting Overhead Stretch
This seems to be the way fitness instructors tend to let beginners do it, maybe because sitting is safer. However, it is not easy to do it effectively. Many people cannot keep their upper body upright when tilting the dumbbell backwards, and their lower back becomes arched and stressed. Furthermore, if your chest muscles or shoulder joints are relatively tight, the movements will be a bit awkward and the range of movement will be insufficient, so it is actually difficult to master in actual operations.
2. Dumbbell bent over triceps stretch
It is also a triceps stretching exercise that is often classified as suitable for beginners, and even seems to be used by more women. However, in fact, if the dumbbell bending triceps stretching is done properly, it can stimulate the triceps quite a lot. It's strong, but the weight you can lift is really a big deal. Therefore, this action is more suitable for use in the later part of the training session.
3. Cable triceps stretching
Using cables to train triceps is believed to be the favorite of many people!
There are two common methods:
1. Extend your elbows and press down, standing. Position, elbows down! Use your triceps to contract the cable!
2. Overhead arm flexion and extension! With your elbows facing up or in front, your torso is fixed and your elbows are extended!
The former is easier It is also one of the most common exercises in the gym. You can use V-shaped handles, horizontal handles, and thick ropes, and you can also operate it with one hand!ong>4. Supine triceps stretch
Supine triceps stretch It can be done with dumbbells or barbells. Compared with other movements, it can reduce the pressure on the shoulders. In practice, it is even easier to lift heavy weights. However, special care is required and a fitness partner should be there to assist.
(Note: FollowFitnessBa WeChat public platform, search for “Fitness Bar Network” or “< span style="color: rgb(255, 0, 0);">Click to scan and follow ")
Related recommendations:
Want to be SuperMan? Try superset training!
How to recover muscles better after exercise!
< span style="color: rgb(0, 0, 255);">Advanced fitness training method: 3*7+ training method