打造强壮上臂：完整指南教你如何科学训练三头肌英文双语对照

三头肌解剖

在学习训练三头肌之前，首先需要了解三头肌的解剖结构。人体的三头肌位于上臂后侧，由长头、 lateral head 和 medial head 三部分组成。它们的作用是屈肘和将手臂向内侧旋转。

三头肌训练原则

在进行三头肌训练时，需要遵循一些基本原则：

• 全程控制：在每个动作中，要确保全程控制，避免使用惯性或动作幅度过大。
• 重视营养：良好的三头肌发展离不开合理的营养摄入，特别是蛋白质。
• 多样化训练：采用多种不同的动作来刺激三头肌的各个部分，以获得更全面的发展。

训练动作

1. 三头肌推铃

这是最经典的三头肌训练动作之一。采用直立或坐姿，双手持哑铃，肘关节弯曲90度，手掌向前，然后将哑铃向上推举，直至两臂伸直。

2. 三头肌下压

使用三头肌下压器械或高拉机，站立或坐姿，双手握住把手，肘关节弯曲90度，向下推动把手直至两臂伸直。

3. 三头肌颈后臂屈伸

坐姿或站姿，双手握住颈后臂屈伸器械，肘关节弯曲90度，向上伸直双臂，直至感到肌肉收缩。

训练建议

为了达到最佳训练效果，以下建议值得注意：

• 每周进行至少两次三头肌训练。
• 每次训练包括2-3种不同的三头肌训练动作。
• 每种训练动作进行3-4组，每组重复8-12次。
• 注意训练重量，保证在8-12次重复中能感受到明显的肌肉振动。

通过科学的三头肌训练，你将能够获得强健有力的上臂肌肉，不仅提升外观魅力，更重要的是增强日常生活和运动表现。

感谢您阅读本文，希望这份指南能够帮助您更好地训练和发展三头肌肌肉。

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英文翻译对照，仅供参考

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Triceps is anatomized

Before study trains triceps, need those who understand triceps to anatomize a structure above all. The triceps of human body is located in side of hind of the upper arm, by long head, Lateral Head and Medial Head 3 parts are comprised. Their action is to bend ancon and rotate the arm to inside.

Triceps trains a principle

When undertaking triceps trains, need follows a few basic principles:

• Whole journey controls: In every movement, want to ensure whole journey is controlled, avoid to use inertial or behavioral range is too big.
• Take nutrition seriously: Good triceps progress cannot leave reasonable nutrition to absorb, especially protein.
• Diversification trains: The motion that introduces a variety of differring will excite each shares of triceps, in order to achieve more comprehensive progress.

Train a movement

1.Triceps pushs a bell

This is one of the most classical triceps training movements. Use erect or sitting position, both hands holds dumbbell, ancon joint curves 90 degrees, the palm is forward, next dumbbell up choose, till two arms unbend.

2.Press below triceps

Weapon is controlled below use triceps or pull high machine, stand or sitting position, both hands handholding handle, ancon joint curves 90 degrees, till,drive handle downward two arms unbend.

3.Qu Shen of the arm after triceps neck

Sitting position or station appearance, appliance of Qu Shen of the arm after both hands handholding neck, ancon joint curves 90 degrees, up unbend double arm, till feel muscle is contractive.

Train a proposal

To achieve optimal training result, the following proposal is remarkable:

• Undertake triceps trains at least two times every week.
• Train every time include 2-3 to plant different triceps trains a movement.
• Movement of every kinds of training has 3-4 group, every groups repeat 8-12 second.
• The attention trains weight, assure to be in 8-12 second apparent muscle vibration can be experienced in repeating.

Train through scientific triceps, your aux will be able to obtains muscle of able-bodied and strong the upper arm quite, promote the exterior glamour not only, more important is to enhance daily life and athletic performance.

Thank you to read the article, hope this guideline can be helped you train better and develop triceps muscle.