iceblue
~~ 根治胖胳膊 workout ~~
2207
14
2005-05-18 20:28:00
刚刚找到的根治我胖胳膊的锻炼方法，咔咔，， 贴以下~~
For all exercisers, use enough weight that you can ONLY complete the desired number of reps--the last one should be difficult, but not impossible. Make sure you warm up with light cardio before lifting and stretch between sets. Make sure you give your triceps at least one day of rest before you work them again. If you lift heavy, you may need 2 or more days to recover. More below...
- Beginners: Choose 1 - 2 exercises, 1 set of 14 - 16 reps
- Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8 reps
- Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16 reps
| Tricep Extension Variations: | Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 dgrees, weight directly behind your head and elbows close to ears. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight and keep your abs tight to support your back. |
| Tricep Press (a.k.a. Skull Crushers) Variations: Dumbbells Resistance Bands/cables | Lie face up on floor or bench and hold barbell (or whatever you've chosen) with hands shoulder-width apart, elbows bent to no lower than 90 degrees. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight as you lower back down (don't hit yourself in the head!) and keep your abs tight so your back doesn't arch. |
| Tricep Dip
| These are like pushups for your triceps. They are very difficult and you can easily twerk your shoulder if you're not careful. Start by sitting on a chair with hands right next to hips. Bring hips in front of chair (almost touching) and bend elbows to no lower than 90 degrees. Push back up without locking elbows. Protect your shoulders by keeping them level and bringing your feet in closer for support. If you have wrist problems (like carpal tunnel) you should probably skip this exercise. Make it harder by taking feet out further or propping feet on another chair. |
| Close-Grip Bench Press | This one always feels odd because it looks like a bench press, but you're primarily using your triceps. What changes it from one to the other is your hand grip and where you keep the weight (around the lower part of your chest). Lie on your back on a flat bench. Place your feet You can also do this with dumbbells, keeping your palms facing in. |
Vary Your Workouts
Change your strength training routine by varying the exercises:
- Choose an exercise (i.e., bicep curls)
- Choose type of resistance (i.e., resistance band)
- Choose position (i.e., standing on one leg)
- Choose movement (i.e., both arms at a time or alternating arms)
After 4-6 weeks, change at least one component by choosing a different type of resistance, exercise, position and/or movement.
mm用过有效吗？
到底了
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