~~ 根治胖胳膊 workout ~~-第1页

iceblue

0操作1 ^#

~~ 根治胖胳膊 workout ~~

刚刚找到的根治我胖胳膊的锻炼方法，咔咔，，贴以下~~

For all exercisers, use enough weight that you can ONLY complete the desired number of reps--the last one should be difficult, but not impossible. Make sure you warm up with light cardio before lifting and stretch between sets. Make sure you give your triceps at least one day of rest before you work them again. If you lift heavy, you may need 2 or more days to recover. More below...

Beginners: Choose 1 - 2 exercises, 1 set of 14 - 16 reps
Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8 reps
Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16 reps

iceblue

0操作2 ^#

Kickbacks
Variations:
One arm at a time
With cables or Resistance Bands

Hold chosen resistance in hands and bend over until torso is parallel to the floor, abs in tight and legs bent to take the strain off the lower back. If this hurts your back you can raise your torso or prop one foot on a step or platform and support your body while doing one arm at a time.

Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.

iceblue

0操作3 ^#

Tricep Extension

Variations:
One arm at a time
Holding plate or medicine ball
Standing
Tricep Extension Machine

Sit on chair, ball or bench (or stand) and hold a dumbbell with both hands, elbows bent to no lower than 90 dgrees, weight directly behind your head and elbows close to ears. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight and keep your abs tight to support your back.

iceblue

0操作4 ^#

Tricep Press (a.k.a. Skull Crushers)

Variations:
Dumbbells
Resistance Bands/cables

Lie face up on floor or bench and hold barbell (or whatever you've chosen) with hands shoulder-width apart, elbows bent to no lower than 90 degrees. Without moving the elbows, straighten arms straight up over head, squeezing the triceps. Control the weight as you lower back down (don't hit yourself in the head!) and keep your abs tight so your back doesn't arch.

iceblue

0操作5 ^#

Tricep Dip

These are like pushups for your triceps. They are very difficult and you can easily twerk your shoulder if you're not careful. Start by sitting on a chair with hands right next to hips. Bring hips in front of chair (almost touching) and bend elbows to no lower than 90 degrees. Push back up without locking elbows.

Protect your shoulders by keeping them level and bringing your feet in closer for support. If you have wrist problems (like carpal tunnel) you should probably skip this exercise. Make it harder by taking feet out further or propping feet on another chair.

iceblue

0操作6 ^#

Close-Grip Bench Press

This one always feels odd because it looks like a bench press, but you're primarily using your triceps. What changes it from one to the other is your hand grip and where you keep the weight (around the lower part of your chest).

Lie on your back on a flat bench. Place your feet

You can also do this with dumbbells, keeping your palms facing in.

iceblue

0操作7 ^#

Vary Your Workouts

Change your strength training routine by varying the exercises:

Choose an exercise (i.e., bicep curls)
Choose type of resistance (i.e., resistance band)
Choose position (i.e., standing on one leg)
Choose movement (i.e., both arms at a time or alternating arms)

After 4-6 weeks, change at least one component by choosing a different type of resistance, exercise, position and/or movement.

hitchhiker

0操作8 ^#

mm用过有效吗？

iceblue

0操作9 ^#

以下是引用hitchhiker在2005-5-18 21:26:00的发言：
mm用过有效吗？

我刚才试了试着几个动作，特地感觉了一下是不是训练大臂后面的肌肉，确实是哦，我决定明天开始练啦，有什么经验我再来告诉大家哦。埃，今天偷懒了，明天重新开始。

yogurtyyz

0操作10 ^#

这些是很好的健身操,不过要能坚持到有效果真不容易,佩服!! [em01]

bluepoint

0操作11 ^#

快练，练好了来汇报效果。我的上臂的肉都晃来晃去了，变细这辈子我也不指望了，最好练成肌肉，还挺喜欢手臂有点肌肉，觉得曲线很好看。

iceblue

0操作12 ^#

以下是引用bluepoint在2005-5-19 9:20:00的发言：
快练，练好了来汇报效果。我的上臂的肉都晃来晃去了，变细这辈子我也不指望了，最好练成肌肉，还挺喜欢手臂有点肌肉，觉得曲线很好看。

一起练吧,肯定不会有坏处地说.. 喀喀

bluepoint

0操作13 ^#

我家里没有哑铃，在到处找器械，想到的有液体洗衣皂，烧菜的油桶，大瓶的可乐，暂时就想到这些，感觉都太重了。想想还是去买几个合适的哑铃为好 [em35]

iceblue

0操作14 ^#

可以用小瓶矿泉水哦.或者是厚的字典. [em01]

nysabrina

0操作15 ^#

谢谢MM分享.