How to use the limited equipment to train the triceps to the extreme? Today we are going to introduce the exercise method of exercising the deltoid muscle. During the learning process, you can adjust the exercise intensity according to your individual physical strength. Take action and save your triceps!
The following actions are divided into three levels. The difficulty and stimulation are adjusted according to the position of the legs and hands. Finally, I hope that everyone will have a wonderful and fulfilling day.
Actions for beginners:
Sports description:
1. The back rests on the flat plate and the hands are held on the edge of the flat plate.
2. The knees are bent and the hips should not be placed on the plate.
3, inhale, the arm slowly bends to 90 degrees, while the body's center of gravity is lowered, slowly put the buttocks on the ground.
4, exhale, arms straight, feel the contraction of the triceps. Do 15-20 times in the same way, and do a total of 3-5 groups.
Note that the hips should not be too far away from the tablet when doing the action. If the distance between the hands is narrowed, the area around the triceps will be stimulated to some extent.
Actions for intermediate learners:
Sports description:
1. The back of the body is attached to the flat plate, and the hands are held at the edge of the flat plate.
2, the arms are straight, the buttocks are close but not placed on the flat plate, and the legs are placed close together on the chair with the same height as the flat plate.
3, inhale, the arm slowly bends to 90 degrees, the body's center of gravity decreases, exhale, the arm slowly stretches, feel the contraction of the triceps.
4, do 15-20 times in the same way, a total of 3-5 groups.
Note that the hips should not be too far away from the tablet when doing the action. If the distance between the hands is narrowed, the area around the triceps will be stimulated to some extent.
Actions for advanced learners:
Sports description:
1. The back of the body is attached to the flat plate, and the hands are held at the edge of the flat plate.
2, the arms are straight, the buttocks are close but not placed on the flat plate, and the legs are placed close together on the chair with the same height as the flat plate.
3. At this time, put a weight disc on the front of the thigh to prepare for the action.
4, inhale, the arm slowly bends into 90 degrees while reducing the body's center of gravity, exhale, arms straight, feel the contraction of the triceps.
5. Repeat 15-20 times in the same way, and do a total of 3-5 groups.
Be careful not to keep your hips away from the tablet while doing the action. If the distance between the hands is narrowed, the area around the triceps will be stimulated to some extent.
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