打造完美三头肌的健身动作动态图解英文双语对照

引言

在健身界，三头肌一直被视为身体轮廓完美与否的重要标志之一。想要拥有精益均匀的三头肌，除了合理的训练计划外，在做动作时，正确的姿势也至关重要。为了帮助大家更好地掌握三头肌训练动作，本文将结合动态图解，详细介绍几种有效的三头肌训练动作，希望可以带来一些帮助。

仰卧臂屈伸

仰卧臂屈伸是一种非常经典且有效的三头肌训练动作。具体操作时，首先平躺在哑铃凳上，双手持哑铃，臂部垂直于地面。

接着，屈肘将哑铃降至头部两侧，保持肘部不动。在肌肉收缩时，可以适当吸气，然后缓慢用力将哑铃抬起，直到手臂伸直。做动作的时候，要确保肘部稳定，注意肌肉用力的部位，避免外伤。

通过仰卧臂屈伸的训练，可以有效刺激三头肌，促进肌肉生长和力量增长。

窄距俯身撑

窄距俯身撑是一种较为基础的三头肌训练动作，也是家庭健身中常见的一种锻炼方式。开始时，取俯卧撑姿势，双手放在胸部下方，与肩同宽或更窄。

然后屈肘放下身体，大约膝盖和肘部成直角，并保持躯干与地面平行。接着用力将身体向上推，直至双臂伸直。在一组动作中，可以根据自身条件适当调整次数和组数。

通过窄距俯身撑的训练，可以有效激活三头肌，增强肌肉的力量和耐力。

平板臂屈举

平板臂屈举是一种常见的器械训练动作，适合在健身房进行。操作时，坐在器械训练设备上并调整座椅高度，使上臂贴紧器械靠垫，并握住把手，双臂呈"V"字型。

然后，用力屈臂将把手向上抬起，直至上臂与前臂成直角。在动作的顶峰处保持收缩，并缓慢放下把手回到起始位置。注意保持动作的标准和稳定性，呼吸也要跟随动作的变化而变化。

通过平板臂屈举的训练，可以有针对性地刺激三头肌，增强肌肉的收缩和力量表现。

结束语

以上介绍的仰卧臂屈伸、窄距俯身撑和平板臂屈举是三种常见的三头肌训练动作，通过正确地掌握动作要领和训练方法，能够更有效地激活和刺激三头肌肌肉，从而帮助打造更为完美的上臂线条。当然，在健身过程中，保持持续性和耐心同样至关重要。希望本文对您进行三头肌训练有所帮助，让您在健身路上更近一步！

感谢您的阅读，希望本文可以为您的健身训练带来一些帮助。

---

英文翻译对照，仅供参考

---

Foreword

In gymnastical group, triceps is regarded as body outline all the time perfect one of important signs. Want to have the triceps with seed even profit, besides sound training plan, when making a motion, correct pose is crucial also. Train a movement to help everybody master triceps better, article general union is dynamic and graphic, introduce a few kinds of effective triceps to train a movement in detail, the hope can bring a few helps.

Lie on one's back brachial Qu Shen

Lie on one's back brachial Qu Shen is a kind very classical and effective triceps trains a movement. When particular operation, above all lie low is on dumbbell stool, both hands holds dumbbell, brachial ministry is perpendicular at the ground.

Then, bend ancon to fall dumbbell to the head two side, maintain elbow to be not moved. When muscle is contractive, OK and proper inspiratory, next slow raise dumbbell forcibly, till arm unbend. When making a motion, want to ensure elbow is stable, note muscle emphatic position, avoid traumatic.

Through lying on one's back the arm bends extended training, can stimulate triceps effectively, stimulative muscle grows and force grows.

Narrow the body that be apart from Fu is maintained

Narrow the body that be apart from Fu is maintained is a kind relatively fundamental triceps trains a movement, also be domestic fitness middling sees one kind exercises means. In the begining, take push-up posture, both hands is put in bosom lower part, be the same as with the shoulder wide or narrower.

Bend ancon to put down the body next, about knee and elbow become right angle, maintain trunk and ground parallel. Push the body up forcibly then, till double arm unbend. In a group of movements, can adjust frequency and set number appropriately according to oneself condition.

Pass narrow the training that the body that be apart from Fu maintains, triceps of OK and effective activation, enhance sarcous force and staying power.

Flat arm Qu Ju

Flat arm Qu Ju is a kind of common appliance training movement, suit to undertake in gym. When the operation, sit on appliance training facilities to adjust seat height, make the upper arm sticks close appliance cushion for leaning on, handhold handle, double arm submits "V" word model.

Next, bend an arm to raise handle up forcibly, till go up,arm and antebrachium become right angle. Keep contractive in summit office of the movement, slow put down handle to return position of rest. The attention maintains behavioral standard and stability, breath also should follow of the movement change and change.

Bend the training that lift through flat arm, can specific aim ground stimulates triceps, enhance sarcous systole and power performance.

Last word

Of above introduction lie on one's back brachial Qu Shen, narrow the body that be apart from Fu is maintained and flat arm Qu Ju is 3 kinds of common triceps training movements, through mastering behavioral essentials and training method correctly, can activation effectively and stimulate triceps muscle, help thereby make line of more perfect the upper arm. Of course, in gymnastical process, keep durative with patience likewise crucial. Hope the article undertakes to you triceps training is helped somewhat, make you closer on gymnastical road one pace!

Thank you read, hope the article can think your gymnastical training brings a few helps.