肱三头肌怎么练？ 怎样练肱三头肌？英文双语对照

肱三头肌怎么练？

肱三头肌是手臂肌肉群中非常重要的一个肌肉，主要的作用是臂屈肌和扩展肘关节。以下是一些练习肱三头肌的方法：

1.仰卧臂屈伸：躺在地板上，双手握住哑铃，手臂伸直举在胸前。缓慢屈肘弯曲手臂，将哑铃放在胸部，再缓慢伸展手臂，回到起始位置。

2.窄距俯身撑：手肘贴着身体两侧，身体成一条直线，双脚并拢或微分开。缓慢屈肘弯曲手臂，将身体下降，直到肘关节弯曲大约90度。再慢慢推开手臂，将身体推回到起始位置。

3.颈后臂屈伸：握住一根杠铃，将杠铃置于颈后，双手握住杠铃，保持手臂伸直。然后屈肘将杠铃放在后背，再缓慢伸展手臂将杠铃举起至头部高度，注意保持手臂始终在同一平面内运动。

4.绳索下压：使用绳索和高低拉力器，双手握住绳索，保持手臂伸直，脚立于肩宽，身体微微向前倾斜。然后屈肘将绳索下拉至大腿高度，再慢慢推开手臂，回到起始位置。

怎样练肱三头肌？

肱三头肌是分为长头和外侧头、内侧头三个部分。我在这里告诉你三个比较好的锻炼方法。

第一，窄距卧推，这个动作是很多健身爱好者包括我在内，练肱三头肌最喜欢做的动作，它是一个大重量复合动作，可以深入刺激整个肱三头肌，所以一定要放到所有练习动作的前面来做。具体做法：找一个你只能做八到十二次的重量做组，做到力竭，六组结束。

第二，绳索屈臂下压,这个动作可以很好的锻炼肱三头肌的内侧头和外侧头，做的时候上臂一定要夹紧肩胛骨，把手臂完全伸直，每组做十二个，六组结束。

第三，哑铃颈后臂屈伸，这个动作主要是锻炼肱三头肌的长头，做的时候把哑铃放到最低，这样才能充分拉伸长头，同样把手臂完全伸直，让长头充分收缩，每组八到十二个，六组结束。

肱三头肌怎样练？

其实肱三头肌锻炼的方法有很多。

肱三头肌是分为长头和外侧头、内侧头三个部分。我在这里告诉你三个比较好的锻炼方法。

第一，窄距卧推，这个动作是很多健身爱好者包括我在内，练肱三头肌最喜欢做的动作，它是一个大重量复合动作，可以深入刺激整个肱三头肌，所以一定要放到所有练习动作的前面来做。具体做法：找一个你只能做八到十二次的重量做组，做到力竭，六组结束。

第二，绳索屈臂下压,这个动作可以很好的锻炼肱三头肌的内侧头和外侧头，做的时候上臂一定要夹紧肩胛骨，把手臂完全伸直，每组做十二个，六组结束。

第三，哑铃颈后臂屈伸，这个动作主要是锻炼肱三头肌的长头，做的时候把哑铃放到最低，这样才能充分拉伸长头，同样把手臂完全伸直，让长头充分收缩，每组八到十二个，六组结束。

这就是我分享给你的肱三头肌的锻炼方法，只要练好这三个动作，肱三头肌肯定可以最大化锻炼好的。

有不懂的地方可以在评论区给我留言。

徒手怎么练肱三头肌？

徒手练肱三头肌训练动作介绍：

1.窄距俯卧撑 俯卧撑是最简单便捷的动作,可以锻炼到我们的上肢肌群,采用窄握距会更着重我们的...

2.凳上臂屈伸 只要有一把凳子,一个台阶,或者在床边都能进行的训练! 动作过程: 

身体仰卧,两手背后撑在稍高的凳子上,两脚放在较矮的凳子上,身体其它部分悬空。 

肱三头肌长头怎么练？

锻炼肱三头肌长头，主要做过顶臂屈伸，比如杠铃劲后臂屈伸、哑铃颈后臂屈伸、龙门架颈后臂屈伸等动作，龙门架俯身臂屈伸和仰卧臂屈伸也能比较好的锻炼到长头。

侧重锻炼长头的动作比较多，决定臂围的肌肉中，肱三头肌长头占大部分，因此锻炼肱三头肌时，一般重点锻炼长头。

具体锻炼时，因为提问者外侧头比较明显，内侧头和长头不是太明显，可以先锻炼内侧头再锻炼长头，最后锻炼外侧头。

想把胳膊练粗，先练肱二头肌，还是肱三头肌？

胳膊练粗肱三头肌必须主打，从生理学上来讲肱三头肌体积是肱二头肌二倍左右，一个巨炮搬的肱三头肌才能撑起你的T恤。具体练法建议参照百度健美吧精华区。

练肱肌和不练肱肌的区别？

练肱肌（上臂肌肉）和不练肱肌的区别主要表现在以下几个方面：

1. 外观和形态：

练肱肌会使上臂肌肉发达，肌肉线条更加明显，形成较为结实和有力的外观。

而不练肱肌则使上臂肌肉相对较少发达，外观可能显得较为纤细或柔软。

2. 功能和力量：

练肱肌有助于提高上臂的力量和功能。肱肌是上臂关节的主要屈曲肌群，通过练习肱肌可增强上臂的屈曲力量和稳定性。

不练肱肌则相应地会缺乏这方面的提升。

3. 日常生活活动：

练肱肌可以增强上肢的功能，提高上肢的活动能力。这对于日常生活中的抬举、搬运、推拉等活动会有一定的帮助。

而不练肱肌则可能在这些活动中显得相对较弱或不够灵活。

肱三头肌（外侧头）要怎么练？

正常练肱三头肌的方法就可以，没有单独练外侧头的。

比如可以用哑铃俯身臂屈伸，哑铃颈后弯举等等。

健身房肱三头肌肌针对的是什么肌群？

肱二头肌和肱三头肌收缩舒张，主要控制肩部、上肢以及肘关节的活动。

1.肱二头肌位于上臂前侧，整肌呈梭形，有长、短二头，长头起于肩胛骨盂上粗隆，短头起于肩胛骨喙突，最终会和并固定于桡骨粗隆和前臂筋腱膜。当肱二头肌收缩时，使肘关节屈曲；当肱二头肌舒张时，使肘关节伸展或前臂下垂。

2.肱三头肌为上臂后群的伸肌，有3个头，长头起自肩胛骨的盂下粗隆，外侧头和内侧头都起自肱骨的背面，最终会和并固定在尺骨鹰嘴。该肌肉的功能为伸前臂，并帮助内收上臂。

肱二三头肌如何训练？

动作如下；

第一个动作：肱二头肌之站姿哑铃弯举

此动作辅助肌群是前三角肌、前臂肌群。双手抓握哑铃，做弯举动作，锻炼时候，注意锁死肩关节，新手锻炼此动作切勿耸肩，不然会让三角肌侧束和后束，甚至是斜方肌参与进来。注意动作标准，就可以很快燃爆你的二头肌，让二头肌快速增加粗壮。

第二个动作：肱二头肌之俯卧器械椅EZ杠弯举

此动作的辅助肌群是前三角肌、前臂肌群。和第一个动作相比，俯身紧贴着器械椅，可以让身体更加稳固，让腰腹、背部和腿部挺直参与发力，让你注意力更加集中到你的二头肌锻炼上去。

第三个动作：肱三头肌之双臂屈伸

此动作需要较强的臂力，许多人都做不来几个，尤其是自身负重太多的胖子，和手臂天生就更为孱弱的女生，一般正常人，在做了不到十个也会手臂发麻发酸。但是对应的，想要增肌手臂力量，让我们手臂三头肌快速生长变得粗壮，此动作一定要勤加练习。

第四个动作：仰卧杠铃曲臂伸

双手抓握杠铃，仰卧躺在器械椅上，做曲臂伸动作。许多人二头都十分粗壮，但是三头孱弱，导致手臂比例不好看，遥想锻炼手臂三头肌，基本我们都是锻炼手臂屈伸动作。对于新手，每隔两天需要休息一次，不要贪多贪快，在锻炼期间记得补充蛋白质，可以让肌肉更快伸展。

How is humerus triceps experienced?

Humerus triceps is arm muscle group in a very important muscle, main effect is brachial flexor and patulous ancon joint. It is the method of triceps of humerus of a few exercises below:

1. lies on his back brachial Qu Shen: Lie on the floor, both hands handholding dumbbell, arm unbend is lifted before the bosom. Slow bend ancon to curve an arm, put dumbbell in bosom, arm of again slow extend, return position of rest.

2. is narrow the body that be apart from Fu maintains: Elbow is sticking the body two side, the body becomes linear, double foot and approach or small departure. Slow bend ancon to curve an arm, drop the body, curve about 90 degrees till ancon joint. Turn an arm slowly again, push the body return position of rest.

Qu Shen of the arm after 3. neck: Handhold a barbell, barbell park neck hind, both hands handholding barbell, maintain arm unbend. Bend ancon to put barbell after to carry on the back next, arm of again slow extend raises barbell to head height, the attention maintains an arm to move inside same plane from beginning to end.

Press below 4. rope: Use rope and pulling force of on any account implement, both hands handholding rope, maintain arm unbend, the foot stands at shoulder breadth, the body tilts ahead slightly. Bend ancon next will pull below the rope to ham height, turn an arm slowly again, return position of rest.

Triceps of how experienced humerus?

Humerus triceps is head of minute of the side outside be being mixed for long head, inside head 3 parts. I tell what you had compared 3 times to exercise a method here.

The first, narrow be apart from lie push, this movement is enthusiast of a lot of fitness includes me inside, experienced humerus triceps likes the motion that make most, it is a great weight compound movement, can stimulate whole humerus triceps deep, will do before must put all practice action so. Particular way: Look for you to be able to do the 8 weight that arrive 12 times only group, accomplish force exhaust, 6 groups end.

The 2nd, the rope bends an arm to fall pressure, the exercises humerus triceps inside head with this OK and very good movement and outside side head, when doing the upper arm must clamp bladebone, handle arm is complete unbend, every groups do 12, 6 groups end.

The 3rd, qu Shen of the arm after dumbbell neck, this movement basically is the long head that exercises humerus triceps, when doing, put dumbbell to lowest, such ability pull stretchy head adequately, same handle arm is complete unbend, let grow a sufficient systole, every groups 8 go to 12, 6 groups end.

How is humerus triceps experienced?

The method that actually humerus triceps exercises has a lot of.

Humerus triceps is head of minute of the side outside be being mixed for long head, inside head 3 parts. I tell what you had compared 3 times to exercise a method here.

The first, narrow be apart from lie push, this movement is enthusiast of a lot of fitness includes me inside, experienced humerus triceps likes the motion that make most, it is a great weight compound movement, can stimulate whole humerus triceps deep, will do before must put all practice action so. Particular way: Look for you to be able to do the 8 weight that arrive 12 times only group, accomplish force exhaust, 6 groups end.

The 2nd, the rope bends an arm to fall pressure, the exercises humerus triceps inside head with this OK and very good movement and outside side head, when doing the upper arm must clamp bladebone, handle arm is complete unbend, every groups do 12, 6 groups end.

The 3rd, qu Shen of the arm after dumbbell neck, this movement basically is the long head that exercises humerus triceps, when doing, put dumbbell to lowest, such ability pull stretchy head adequately, same handle arm is complete unbend, let grow a sufficient systole, every groups 8 go to 12, 6 groups end.

This is the humerus triceps that I share you exercise a method, should have drilled only these 3 movements, humerus triceps affirmation is OK the biggest change those who had taken exercise.

The place that does not know can give me to leave a message in comment area.

Bare-handed triceps of how experienced humerus?

Bare-handed practice thes upper arm triceps trains behavioral introduction:

1. is narrow be apart from push-up push-up is the simplest and convenient movement, the upper limbs muscle that can exercise us group, use narrow grasp be apart from meeting more emphasize us. . .

Qu Shen of 2. stool the upper arm should have a bench only, a step, the training that perhaps can undertake in bedside! Behavioral course: &Nbsp;

The body lies on his back, two tactics backside is maintained go up in tallish bench, bipod is put on shorter bench, body other part is impending.

How to the upper arm triceps long head drills?

Exercise humerus triceps to grow a head, basically had done Qu Shen carrying an arm on the head, the movement such as Qu Shen of Qu Shen of Qu Shen of the arm after barbell is for instance strong, the arm after dumbbell neck, the arm after dragon mast neck, the arm bends body of dragon mast Fu to extend and lie on his back the take exercising that brachial Qu Shen also can have compared arrives long head.

Emphasize particularly on exercise dolichocephalic movement more, in the muscle that decides the arm is surrounded, humerus triceps grows a head to occupy much, when exercising humerus triceps accordingly, general focal point exercises long head.

Specific when taking exercise, compare because of head of the side outside the person that quiz apparent, inside head and long head are not too clear, can exercise inside head to exercise long head again first, head of the side outside taking exercise finally.

Think an arm practice is thick, xian Liangong 2 flesh, be still humerus triceps?

Triceps of arm practice thick humerus must advocate dozen, from physiological will speak humerus triceps volume is to the upper arm 2 flesh are controlled doubly, the humerus triceps ability that a gigantic artillery piece removes maintains your T-shirt. Specific practice law suggests to consult Baidu is strong and handsome elite area.

The distinction of experienced humerus flesh and flesh of not experienced humerus?

Experienced humerus flesh (muscle of the upper arm) with the distinction of flesh of not experienced humerus main show is in the following respects:

1.The exterior and configuration:

Experienced humerus flesh can make the upper arm hefty, muscle line is more clear, form relatively strong with strong exterior.

And flesh of not experienced humerus makes muscle of the upper arm develops lesser relatively, the exterior may appear relatively fine or soft.

2.Function and force:

Experienced humerus flesh conduces to the power that enhances the upper arm and function. The main and inflectional flesh that thes upper arm flesh is joint of the upper arm group, through practicing humerus flesh can enhance the inflectional force of the upper arm and stability.

Flesh of not experienced humerus can lack the promotion of this respect accordingly.

3.Give birth to vivid activity daily:

Experienced humerus flesh can enhance the function of upper limbs, increase the mobile capacity of upper limbs. This to daily life medium favour sb, carry, the activity such as push-pull can have certain help.

And flesh of not experienced humerus is likely appear opposite in these activities weaker or not quite agile.

Humerus triceps (outside side head) how should drill?

The method of triceps of normal practice humerus is OK, of head of the side outside drilling alone.

Can use Qu Shen of arm of dumbbell Fu body for instance, the turn after dumbbell neck is lifted etc.

What flesh is what gym thes upper arm triceps flesh is aimed at group?

The upper arm 2 flesh and humerus triceps contract diastole, basically dominate the activity of humeral ministry, upper limbs and ancon joint.

The side before 1. thes upper arm 2 flesh are located in the upper arm, whole flesh submits shuttle form, have long, 2 short, bladebone of long head result on jar thick grand, coracoid of bladebone of short head result, final meeting is mixed and solid is mixed on radius thick grand antebrachium muscle tendinous film. When thing upper arm 2 flesh contract, make ancon joint inflectional; Should the upper arm when 2 flesh diastole, make ancon joint extend or antebrachium flagging.

After 2. thes upper arm triceps is the upper arm group extensor, have 3 build, the from bladebone jar since long head issues thick grand, side head is mixed outside inside head has the reverse side from humerus, be met finally and secure in cubital eagle mouth. This sarcous function is extend antebrachium, help adduction the upper arm.

How to the upper arm 23 flesh train?

The action is as follows;

The first movement: The upper arm the turn of station appearance dumbbell of 2 flesh is lifted

This movement assists flesh group be before flesh of deltoid, antebrachium group. Dumbbell of both hands grab, do curved act to make, exercise moment, the attention locks up dead shoulder joint, the novice exercises this movement not to hunch, can allow deltoid side otherwise bundle after mixing bundle, it is inclined square flesh is participated in even come in. Note behavioral level, can light very quickly explode 2 your flesh, make 2 flesh fast increase brawny.

The 2nd movement: The upper arm the Fu of 2 flesh lies turn of bar of appliance chair EZ is lifted

The auxiliary flesh of this movement group be before flesh of deltoid, antebrachium group. Compare with photograph of the first movement, fu body is clingy appliance chair, can make the body more firm, abdomen letting a waist, back and leg ministry share hair power straight, let your attention more 2 flesh that center you take exercise go up.

The 3rd movement: The double arm Qu Shen of humerus triceps

This movement needs stronger muscle, a lot of people are done do not come to a few, especially oneself loads too much fatso, be born with with arm day more the schoolgirl of delicate in health, general and normal person, doing be less than 10 to also be met ache slightly of arm pins and needles. But corresponding, want to gain flesh arm strength, make our arm triceps fast grow become brawny, this movement must impose a practice frequently.

The 4th movement: Lie on one's back barbell music arm is extended

Barbell of both hands grab, lie on one's back lie on appliance chair, the arm that make music extends an action. A lot of people 2 very brawny, but 3 delicate in health, bring about arm scale not good-looking, yao wants to exercise arm triceps, basic we are to exercise movement of arm Qu Shen. To the novice, every other needs two days to rest, do not have an insatiable desire for much more corrupt fast, write down complement is proteinly during take exercise, can make muscle faster extend.