< strong>Long head of triceps brachii: overhead rope extension instruction
The triceps brachii is the largest muscle group on the arm! If your goal is to make your upper arms stronger! The triceps brachii should get more attention than the biceps brachii
The triceps brachii has three heads, the long head, the short head and the medial head
If you want stronger triceps brachii, you must focus on the long head! The long head of the triceps brachii is quite special! Because it spans two joints, the long head does nothing but extend the elbow! (Various arm flexion, extension, and pushing movements) It also has the functions of shoulder extension, shoulder adduction, and shoulder external rotation!
Today I will introduce to you a good training movement that focuses on the long head: overhead rope dips!
The starting position is in a position of elbow flexion and shoulder flexion! At this time the long head is fully extended! Able to achieve better exercise results.
Using ropes can help you maintain tension at all times and is also kinder to your joints
Action demonstration!
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1.Use a 90-degree chair to sit next to the tensioner (with your back to the cable), adjust the handle to a low position, and then hold the rope overhead with both hands
2. Then bend your elbows and lower the cable, while slightly flexing your shoulders. The barbell drops to the back of your head, maintaining tension.
3. Pull up the cable! , stretch your shoulders and elbows, pull the cable up, and bend your elbows slightly!
1.< /strong>The movements must be carried out in an orderly and controlled manner. Remember not to use too much weight. The recommended weight is 12-15RM
2. Elbow flexion and extension are dominant, and the shoulders are only slightly involved. , don’t do a straight-arm pull-up!
3. Make sure your elbows are facing forward and avoid flaring out as much as possible
4.Be careful to maintain a good posture during the movements and avoid hyperextension of the lumbar spine!
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