Humi Illustration of triceps exercise method——
Supine push-up
Key training areas: biceps, pectoralis major, deltoid and teres major wait.
Starting position: Lie on your back with your hands behind your back on a slightly higher stool, your feet on a shorter stool, and the rest of your body suspended in the air.
Action process: Exhale, relax your shoulders, slowly bend your arms at your elbows, sink your body as much as possible (especially your hips), pause for 2-3 seconds, then inhale, and stretch your arms hard Lift your body and restore. Repeat.
Training points: When bending and extending the arms, move at a medium and steady speed, the body should be straight, and the elbows should pinch the arms inward. Raising the height of the feet or bearing weights can increase the difficulty of training and increase load stimulation.
Lie on your back and pull up with your arms flexed
. Key training areas: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi.
. Starting position: Lie on your back on the bench, with your head exposed from the end of the bench and the back of your head
On the end of the stool, place your feet on the ground for support. Hold the center of the bar with both hands, with the distance between the hands slightly narrower than the shoulders. Place the bells in both hands on the ground behind the head to straighten the lower back slightly.
. Action process: Hold the bell with your arms slightly bent, and pull the barbell up to the top of your chest. Then, bend your arms and lower them along the original path until the barbell is slightly off the ground behind your head (the barbell does not touch the ground). Pull and lift again. Repeat.
. Training points: You can use a heavier weight to do bent-arm pull-ups and compare with straight-arm pull-ups, which will have a greater effect on training.