Pose for triceps by triceps of triceps

There are a lot of people who don't know much about triceps exercise, but there

are a lot of people who want to exceed 40 arm circumferences.

We'll make it simple.

If you have any questions or objections, I'll take it as a reply.

1. Triceps to grow arm circumference.

When I wear clothes, moreover, when I wear short sleeves, the clothes are tight... my arms are

a bit thick... This is more triceps than biceps.

Most of them focus on the biceps for biceps, but just as the chest grows when the back is big, the bigger the triceps

, the bigger the biceps and the overall arm . is allowed, however, the angle at this time should come down only until the upper arm and forearm are 90 degrees when coming down again to the negative after doing an obtuse angle. Going below that puts weight on the elbows, forearms, and wrists. There are people who don't know this and complain that elbow pain and mass of the triceps do not increase after unconditionally lowering it. Do not lower it below 90 degrees . You know that triceps elbow fixation is basic, but it is not. For lying triceps extensions.

Fix both arms in the figure of 11, hold the grip inside than that, and

move back and forth with elbow fixation.

For cable press down.

Fix both arms to the figure of 11, but hold the grip narrower than expected, and

do it with the feeling of pressing the bar down rather than extending it.

At this time, the elbows gather inward from the original posture and press down.

However, it should not be taken down by the weight of the upper body.

For standing triceps extensions.

Hold it narrowly and lower it backwards. When lowering, the elbows should be wide apart, and when going down,

bring them together when coming up.

Sometimes, there are people who try to get down in the shape of a lying extension, but this is

not an ergonomically appropriate position.

There is a risk of injury beyond the behind-the-neck press.

Bonus,

in the case of kickback In the case of kickback, the upper arm and the ground are parallel in a straight posture, but as

the weight goes up, trying to maintain excessive parallelism is

The stimulation is distributed to the entire arm and the posterior deltoid lat.

It should be slightly lower than parallel.

5. Hand shape of

triceps exercise There are people who say that they are familiar with the above posture during triceps exercise, but the stimulation is dispersed.

The shape of the hand, that is, the part of the hand from the wrist to the fingers should not be level with the forearm muscle.

Bend your hand as much as possible in the shape of a wrist curl, lower it (do a negative motion)

, and stretch your hand appropriately while extending it.

When the wrist becomes like a reverse wrist curl or parallel to the forearm,

the stimulation shifts to the arm.

Those who feel their arms tremble when they lose strength during triceps exercise are doing this wrong.

* Gunther's biceps training know-how

I saw it in the book and wrote it down one by one

1 Biceps with triceps [Joining back and forth] Work

once a week, alternating muscle groups weekly Leave

at least two days between back and biceps training

Back training with heavy weights is completely exhausting

2 Many people tend to choose too heavy weights when lifting with biceps training. I

have made that mistake for years. It wasn't until I met Charles that I started to learn how to properly train. Before I met him, I always trained with extremely heavy weights. Then my legs and back get involved, and then my body backs out while trying to hold the weight. At times, I solved this problem by supporting my body with my fists on my back so that I could straighten my body. At first, I trained to develop arm strength by reducing the weight, and then increased the weight again

and focused on the biceps [with moderate weight. Without recoil]

3 I have been adding hammer curls to my training program since a few years ago. Since then my biceps have developed noticeably.

It was confirmed that as the biceps developed as a whole, the correlative muscles became more delicate. Do hammer curls every week, but do it by alternating one arm at a time. 4 Be very careful when

training biceps. Speed ​​of each section in active and passive movements. Be careful to keep it strong towards the end of the set. Pause at the bottom of the 8th rep, then have a partner assist you in doing one or two more forced reps. In this way, do not rely on rebound. 5 If you only do

one thing for biceps training, alternating dumbbell curls are good because you can operate with three different grips while moving little by little with your palms. If you do this exercise accurately with slow movements, you can develop your biceps evenly as a whole up and down

Training Program

Standing barbell curl [Stand up barbell curl] Number of sets 4 Reps 15.12.10

Standing EZ-bar [same method] Number of sets 4 15.12.10.6~8

Spider curl [Sit down with biceps supported] Number of repetitions 6~8

Dumbbell Hammer Curl Number of repetitions Ten~Twelve Seated

Alternating Number of repetitions 10.8.8

Dumbbell curl Number of repetitions 6~8 If

you look at the biceps training program, you will see that it focuses on barbells at first

and then mainly on dumbbells. -ㅇ- Pass to the masters

This training method is the biceps training know

-how of Guntermania. It is said that it is in the book