小伙伴们大家好，我是健健的阳。
Hey,man! I'm JianjiandeYang.
之前分享了大胳膊系列的肱二头肌，
I shared the biceps of the big arm series.
我们还需要练好肱三头肌，
We also need to practice triceps.
肱三头肌的练法和肱二头肌区别很大，
There is a big difference between triceps and biceps.
尤其是锻炼时间上就不同，
Especially the interval between exercises is different.
练肱三头肌需要有足够时间的休息去恢复肌肉纤维，
The triceps requires enough time to rest to recover muscle fibers.
每次训练后要休息至少72小时以上。
Rest at least 72 hours after each training.
懂得恢复方法后，我们就来了解练法吧。
After we understand the recovery method, let's understand the practice method. 躬身屈臂后举哑铃
Bend your arms and raise dumbbells
双手握哑铃，弯曲膝盖，身体向前躬身，
Hold the dumbbell in both hands, bend your knees, and bend forward.
并与地面平行。使用三头肌力量伸直双臂。
And parallel to the ground. Use triceps to straighten your arms.
锻炼期间保持重心稳定。
Keep your weight stable during exercise.
除了锻炼肱三头肌外，这种动作还可以锻炼身体躯干的稳定性。
In addition to exercising the triceps, this movement can also exercise the stability of the body.
每组10次，每训练日3组。
10 times in each group and 3 groups in each training day.
颈后弯举杠铃
Back neck barbell
站直挺胸收腹，保持身体重心向上，
Stand up straight, chest up, abdomen down, keep your weight up.
头部稍微向前倾斜，双手举过头顶向后弯举杠铃，
Lean your head forward a little, raise your hands over your head and bend the barbell back.
保持肘部不动，或者尝试在一定范围内使用手臂肱三头肌的力量将杠铃抬高。
Keep your elbows still, or try to raise the bar with the strength of your triceps.
每组10次，每训练日3组。
10 times in each group and 3 groups in each training day.
侧平拉
调整滑轮高度与胳膊平齐，一只手握住手柄，另一只手扶稳，
Adjust the pulley height to be flush with the arm, hold the handle with one hand, and hold the other hand firmly.
并防止其他肌肉参与发力，尤其是上胸部和肩膀。
And prevent other muscles from participating in the force, especially the upper chest and shoulders.
直到手臂伸直并且肩膀的高度相同，类似单手的伸展运动。
Until the arms are straight and the shoulders are the same height, like a one handed stretch.
每组10下，两只手各3到5组。
10 in each group, 3 to 5 group in each hand.
直臂下拉
Straight arm pull-down
调整拔轮的高度并选择合适的重量。用双手抓住绳索的手柄，
Adjust the height of the puller and select the appropriate weight. Grasp the handle of the rope with both hands
并保持肘部固定。仅使用肱三头肌向下伸直手臂。
And keep the elbow fixed. Only use triceps to straighten the arm down.
和肱二头肌的训练不太一样，用力的方向大多是相反的，
Unlike biceps, the direction of exertion is mostly the opposite.
有针对性的锻炼可以使您的手臂更灵活，更结实。
Targeted exercises can make your arms more flexible and strong.
长期锻炼，您最终会得到自己满意的手臂。
With long-term exercise, you'll end up with arms that you're happy with. 肱三头肌动作就分享到这里，转发给需要的小伙伴哦
Introduced the action of triceps and shared it with the needed partners.
关注我，更多健身干货后续更新。
Pay attention to me, more fitness dry goods follow-up updates.