Best exercise to lose weight and gain muscle

Both the biceps and the triceps are an important part of the arm muscle line. In addition to exercising the biceps, the triceps must also be exercised. The two are well-balanced and the arms look good. So, what is the workout for the triceps? Where are the triceps?

The triceps muscle extends behind the upper arm to straighten or extend that arm, and it has three heads: one attached to the scapula and two attached to the humerus. Innervated by the radial nerve. Skeletal muscle is composed of muscle belly and tendon. The muscle belly is mainly composed of skeletal muscle fibers (ie, muscle cells), which are contractile. Tendons are made of connective tissue, non-contractile and attached to bone. Some teachers believe that the triceps is named because it has three tendons fixed to three bones. In fact, this is a misunderstanding. The triceps has four tendons instead of three, which shows that skeletal muscles are not named for the number of tendons. There are many principles of muscle naming, and the biceps and triceps are named according to the number of origins of the muscle. Since muscles are generally attached to two or more adjacent bone surfaces and span one or more joints, joint motion is caused when they contract. The end that is relatively fixed during the movement is called the starting point, and the end that is more active is called the ending point. For example, the origin of the triceps muscle has three heads, the long head originating from the lower part of the glenoid of the scapula; the lateral head originating from the outer and upper part of the radial nerve groove behind the humerus; the medial head originating from the inner and lower part of the radial nerve groove, the three heads form a muscle belly, It is inserted into the olecranon of the ulna by the tendon.

Difference between biceps and triceps:

The biceps and triceps are both muscles that grow on the upper arm. The biceps is the muscle that is close to the chest when the arms hang down naturally, and the triceps is the muscle that is far from the chest. The biceps are responsible for flexing the arms, and the triceps are responsible for extending the arms. The biceps and triceps complement each other and should be developed in a balanced manner no matter what you do.

How to exercise the triceps:

1. Dumbbell neck flexion and extension

Target exercise area: triceps, 30-40 times each time. The process of flexion and extension of the arms and neck behind the arms:

1. Hold a dumbbell with both hands, lift it over the top, bend your elbows, and let your forearms drop back.
2. The two upper arms are close to the two ears, keep upright and do not shake; contract the triceps, gradually stretch the elbow joint, and stretch the forearm upwards until the arms are completely straight and the triceps are completely tightened; stand still for one second, Bend your elbows again, allowing your forearms to slowly drop to the starting position to stretch your triceps as much as possible. The process of single-arm flexion and extension of the back of the neck:
3. Sitting on a bench, feet flat on the ground, holding a bell in your right hand, palm forward, straight above your head; your left hand resting on your left waist.
4. The right upper arm is close to the right ear and is not allowed to move; the bell is lowered to the top of the left shoulder in a semi-circular arc, and the lower the bell is, the better. Then, with the contraction force of the triceps of the right arm, hold the bell and lift it up to restore; repeat, when alternating left and right hands, complete the same number of times. Precautions:
5. Breathing method: Inhale when you stretch your forearm, and exhale when you bend down.
6. Do not swing your upper arm when you stretch your forearm, sit on a bench and keep your waist straight.
7. In the single-arm neck flexion and extension movement: the training effect of holding the bell diagonally behind the head is better than the training effect of falling directly behind.
8. Dumbbell bends and stretches

The dumbbell bent-over arm flexion and extension cannot be replaced by a barbell. Generally, it is best to do it with one arm. You can stand and bend over, but it is better to support the bench with one knee to be more stable.

Target exercise area: Delineate the triceps line, 30-40 times each time. Action process:

1. Starting position: Bend forward, hold the dumbbell with one hand, spread the other hand or put one hand on the back of the knee, and let the upper arm holding the bell be against the side of the body and parallel to the upper body. Bend your elbows and let your forearms drop naturally.
2. Action process: Keep the upper body and upper arm still, contract the triceps, and stretch the forearm backwards and upwards until the arm is completely straight, and at the same time completely contract the triceps. Hold for a second, then bend your elbows, allowing your forearms to slowly drop to the starting position.
3. Breathing method Inhale when the forearm is stretched, and exhale when the forearm is lowered. The above is the exercise method of the triceps and the difference between the biceps and the triceps. After collecting this cheat, go and exercise your muscles!