How to thicken the arms triceps how long to practice the effect

Fit Hollywood actors and actresses all have a pair of strong arms, even if they only wear a simple T-shirt, they can be noticed from afar. Building strong arm muscles is the goal of almost all guys who do strength, as well as girls who want to get rid of their butterfly sleeves. But if you think that training your arms is training your biceps, you're wrong. Arm in addition to the front of the biceps, there is also located in the rear of the triceps, two muscles are well trained to have a good-looking arm line. So how to practice this often neglected triceps? The following article collated the 5 most effective movements to help you efficiently train the ideal arm.

The location of the triceps

Where is the triceps muscle? The triceps are located on the back side of the upper arm, which is commonly known as the butterfly sleeve. The triceps consists of three muscles, the superficial lateral head (outside of the arm) and the long head (inside of the arm, near the body), and the deeper medial head. The main function of the triceps is to straighten the arm, and the biceps that allow the arm to bend are exactly antagonistic muscles. Since the biceps can be seen once the arm is bent, many people train their arm muscles with special attention to the biceps and ignore the triceps training. This idea is wrong. Just like other parts of the body muscles, when training a muscle, it is recommended to train with the antagonist muscles in order to keep the muscle strength in balance and increase the training effect.

Triceps training method

Since the function of the triceps is to straighten the arm, the action of training the triceps, of course, is to extend the elbow. This action looks simple, but to really train to triceps, or need some tips. Below we have compiled 5 effective moves to train your triceps, some require fitness equipment, some can be done at home to help you quickly master.

Action one: stretch rope stretch

The body is in a standing position, with one foot on the elastic rope, and then use one hand from behind the elastic rope pulled upward until the arm is completely straight and raised. Stay at the highest point for 3-4 seconds, then return to the original position. Do this 10-15 times with each hand. When doing this action, try to let the hand pulling the elastic rope close to the ear, otherwise it will drive the back muscles, there is no way to fully train the triceps. Since only one hand is trained at a time, the other hand can assist from the side, do not let the posture run away, is a very suitable for beginners to do triceps stretching movements.

Action two: upright dumbbell supination

This movement requires only two moderately weighted dumbbells. First stand up straight, back straight, feet open and shoulder-width apart, then each hand is holding a dumbbell, up and back, to the back of the body near the back of the head position. When you're ready, hold the dumbbell straight up, stay for 3-4 seconds, and then slowly return to the original position. Repeat this 8-10 times. When doing this, be careful not to return to the original position too fast, so as not to cause triceps strain. When you first start training, the weight of the dumbbell should not be chosen too heavy, wait until you get used to it and then slowly increase the weight.

Action three: triceps brace body

Props (push-ups) is used to train the pectoral muscles and biceps very good action, as long as a slight change in posture, push-ups can also be used to train triceps. This action is also called diamond push-ups, will have this name because the action requires two palms close to each other, thumb and forefinger meet, to make a diamond-shaped diamond shape. Other items of note are the same as the general push-ups, but because the arms tighten to the middle, can strengthen the triceps training, do when you will find the muscles on the outside of the arm sore feeling.

Action four: bench propping body

Choose a bench of moderate height (about half the height of the calf), the body back to the bench, with the palms of both hands backward on the bench, both feet straight, heels on the ground to support the body. At this point try to keep the body relaxed, and then slowly bend the elbows until the forearms and back arms are 90 degrees, stop 3-4 seconds, and then return to the original position, the body does not touch the ground during the process. Repeat this 15-20 times. When doing this action, the elbows must not be carried out to the outside, otherwise it will not be able to focus on training triceps. In addition, the sinking action should not be too fast to avoid injury to the hand muscles.

Action five: barbell up

Select the appropriate weight of the barbell, lying on the fitness chair, hands reverse grip the barbell, the barbell up to the position above the chest (hands close to straight). Then slowly bend your elbows toward your head and lower the barbell to a position near the top of your head, stay for 3-4 seconds, then return to the original position. Repeat this 10-15 times. When doing this action, be careful not to fall too fast, otherwise it is easy to strain the triceps, or let the barbell fall.

Triceps training how long to be effective

Triceps is more difficult to train than the general muscle because the triceps is not an easy muscle to focus on training, even if you know to do arm extensions, if the posture is not correct, it is easy to train other muscles, not the triceps. Many people train their triceps for half a day, only to find that the posture is wrong, and thus the effect is limited. It is recommended that when you start training, there is a coach on hand to help guide the correction, so that your hard work will not be wasted. If the movement is correct, it is recommended that a training can be done from the above 5 movements, choose 2-3 movements to do 3-5 cycles each, training 2-3 times a week, about 2-3 months to see results.

Triceps training equipment needed

There is a lot of equipment that can help triceps training, in addition to the triceps training machine and barbell in the gym, you can also use dumbbells and elastic rope at home to do independent training. In order to help the triceps contract, many people will also use muscle stickers on the triceps position. It is important to note that the position and direction of the muscle patch must be correct in order for it to be effective, so if you are using it for the first time, it is recommended that you consult a fitness instructor or rehabilitator first.

Triceps training diet

As with all muscles, triceps training requires protein supplementation from the body. To make your muscles grow, train with a high-protein diet. A glass of whey protein after each training session is the best choice to help the body absorb protein.

Triceps training considerations

When training triceps, there are several small areas that are often overlooked, resulting in poor training results. Organized the three most commonly made mistakes, to see if you are doing it right.

1. fixed elbow position

When training triceps, as far as possible to keep only the elbow joint movement, in order to focus on training triceps. If the shoulders also follow the movement, said the back muscles and pectoral muscles also follow together with force, the training effect will be bad. Therefore, no matter what movement you do, keeping your arms close to your body and avoiding shoulder joint rotation is the most important part of triceps training.

2. Do not lock the elbow

The fixed elbow position mentioned above is to avoid shoulder joint movement, not to fix the elbow. If the elbow feels very tight, it means that the force is exerted on the joint, and it is easy to make the joint injured. The arm and elbow do not move outward, the elbow joint to maintain flexibility, is the point.

3. Do other movements first, then train the triceps

Most people train their triceps with other pectoral muscles, back muscles and other muscle training movements. The principle of training is that large muscles are trained first, so as not to fatigue the large muscles before they start training. Triceps training can be used as a closing exercise and stretching action before the end of training.