Cai Xukun's arm line! How to practice these healthy muscle lines?

Cai Xukun's arm line became popular on hot searches. Netizens: Wearing clothes makes you look thin, undressing you look fleshy, Kunzi's figure is really amazing!

Yes, men have healthy muscle lines, which really looks good no matter how you look at it. How can I practice healthy arm muscle lines?

The biceps and triceps are both important parts of the muscle line of the arm. In addition to exercising the biceps, we must also exercise the triceps. The two develop in a balanced manner and the arms also look good. So, what is the exercise method for triceps?

Where are the triceps?

The triceps extend behind the upper arm and can be straightened or extended. It has three heads: one attached to the shoulder blade and two attached to the humerus. Innervated by the radial nerve.

Skeletal muscle consists of two parts: muscle belly and tendon. The muscle belly is mainly composed of skeletal muscle fibers (i.e. muscle cells) and is contractible. Tendons are composed of connective tissue that is non-contractible and are attached to the bone.

Some teachers believe that the triceps muscle is named because it has three tendons fixed on three bones. In fact, this is a wrong understanding. The triceps muscle has four tendons instead of three, which suggests that skeletal muscles are not named after the number of tendons. There are many principles for naming muscles, but the biceps and triceps are named based on the number of starting points of the muscles.

Because muscles are generally attached to two or more adjacent bone surfaces and span one or more joints, contraction causes joint movement. The end that is relatively fixed during the movement is called the starting point, and the end that is more active is called the stop point.

For example, the starting point of the triceps brachii muscle has three heads, the long head starts below the scapula glenoid; the lateral head starts outside and above the radial nerve groove behind the humerus; the medial head starts inside and below the radial nerve groove, and the three heads are combined into a muscle belly, ending at the olecranon with a flat tendon.

The difference between the biceps and the triceps: Both the biceps and the triceps are muscles that grow on the upper arm of the upper arm. The biceps are the muscles close to the chest when the arms droop naturally. The triceps are the muscles far away from the chest. The biceps are responsible for bending the arms, and the triceps are responsible for extending the arms. The biceps and the triceps complement each other, and no matter what you practice, you must develop in a balanced manner.

Exercise methods for triceps: 1. Dumbbell neck and rear arm flexion and extension Target exercise site: triceps, 30-40 strokes each time.

The process of flexion and extension of the neck and rear arms of both arms: 1. Hold a dumbbell with both hands together, hold it high above the top, bend your elbows, and let your forearms droop backwards.

2. Keep the upper arms close to the ears, keep them upright without shaking; retract the triceps, gradually stretch the elbow joint, and stretch the forearm upward until the arms are completely straightened and the triceps are completely tightened; Stand still for a second, and then bend your elbows, let the forearm slowly sag to the starting position, allowing the triceps to stretch as much as possible.

The process of flexion and extension of one arm neck and rear arm: 1. Sit on the bench, step on the ground flat, hold the bell in your right hand, palm forward, and straighten it above the top of your head; hold it with your left hand on the left waist.

2. The right upper arm is pressed against the right ear and is not allowed to move; hold the bell and drop it in a semi-circular arc above the left shoulder, and the lower the bell and drop it, the better. Then, with the contraction force of the triceps of your right arm, hold the bell and lift it up to restore; repeat it, and do it the same number of times when alternating with your left and right hands.

Notes: 1. Breathing method: Inhale when stretching your forearm, exhale when bending down.

2. Do not swing your upper arms when stretching your forearms. Sit on the bench and keep your waist straight.

3. In the flexion and extension of one arm neck and rear arm: Holding the bell and falling diagonally behind the head is better than falling directly backward.

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2. Dumbbell bending over arm bending and extension Dumbbell bending over arm bending and extension cannot be replaced by barbell. Generally, the best effect is done with one arm, and you can stand and bend over, but it is best to support the bench with one knee. It is more stable.

Target exercise area: Draw triceps lines 30-40 strokes each time.

Action process: 1. Starting posture: Bend forward, hold the dumbbell with one hand, open it with the other hand or hold the knee and back with the other hand, so that the upper arm holding the bell is close to the side of the body and parallel to the upper body. Bend your elbows so that your forearms droop naturally.

2. Action process: Keep the upper body and upper arm still, retract the triceps, stretch the forearm back and up until the arms are completely straightened, and completely retract the triceps. Hold still for a second, then bend your elbow and let your forearm slowly drop to the starting position.

3. Breathing method Inhale when stretching your forearm and exhale when lowering it.

The above is the triceps exercise method and the difference between biceps and triceps. Keep this secret and go and train your muscles quickly!

Women's arms can also be practiced: What is the standard arm thickness for women? The ideal arm thickness for adults should be between cm×0.145 and 0.16.

The measurement method is to first raise the arm horizontally and circle the measuring ruler around the thickest part of the upper arm. This is the correct number.

Taking a girl with a height of 160 centimeters as an example, the range of 23.2 to 25.6 is considered a standard arm.

It is recommended for girls to stretch their hands back and control the height where the shoulders will not feel uncomfortable. Then twist your arms up and down as if saying goodbye, which is the butterfly sleeve breaking exercise.

The following movements are also similar to the breaking and breaking exercises, but it can also help train the shoulder blades and adjust our posture.

Spread your arms outward as in the demonstration, and then follow your breathing. Turn your arms upward when inhaling and downward when exhaling. Remember to rotate from part of the shoulder blade. This is the correct posture.

Sit on the chair with your retracted arms flat, don't lean on the back of the chair, keep your upper body straight, while placing your feet flat on the ground, then clench your fists with both hands, straighten them upward and lift your arms, maintaining the same width as your shoulders; Then inhale, bend your elbows at right angles, exhale, and at the same time lean your elbows against your shoulders, and retract them inward. Every 12 strokes will be made for 2 groups in total. Be careful not to be fast and you need to take it slowly.

Another common problem with dumbbell rowing is the inability to maintain wide knee spacing when standing parallel. Having athletes step over the bench can strengthen the posture with their knees out. If rowing with his right hand, the athlete stands parallel to the bench, with his left hand on the bench, his left leg on the outside of the bench, and the inside of his knees gently touches the bench. In this position, the left knee cannot be buckled inside, and the body can maintain a better position. Repeating the cat stretch several times, combined with a cross-bench posture, can often correct the dumbbell rowing motion.

Lymphatic massage Apply some slimming cream from the palm to the arm, then hold the arm, and then use your thumb to press, paying attention to pressing from the arm to the armpit.