夏天來了，胳膊粗怎麼辦？

首先，讓我們了解我們手臂的肌肉組成(first of all, let's us know the muscle of our arms)

一般我們的 手臂白白肉比較多的地方，就是肱二頭肌和肱三頭肌，讓我們手臂看起來特別的粗大，如何讓他們更極致，消耗多餘脂肪並且增加額外的肌肉呢？

（we have much fat in our arms, and at there, there are two piece of important muscles, that's Biceps and triceps，if there are to much fat,it will looks very ugly, how to make it slim , the key is to burn fat and increase the muscle mass)

上一篇01我們講了如何訓練肱二頭肌，接下來我們來講如何訓練我們的肱三頭肌：

（last page 01,we have talked about how to train our biceps,next we will talked about our triceps, how to make it strong)

俯身單臂啞鈴臂屈伸（Bend over the dumbbell arm）

首先雙膝微曲，手臂向前彎曲90度左右，如圖1，保持你的上半部分的手臂不動，下半部分的手臂向後彎曲並且向外稍微旋轉一下，刺激你的肱三頭肌肉，感受它的發力。

（first of all, your keens slightly bent, and keep your upper arms still and your lower arm bent back and slowly rotated toward,stimulate your triceps and feel its power.)

圖1

仰臥槓鈴屈伸 (Lie on your back)

1.身體平躺在長凳上，雙手窄握曲柄槓鈴，兩臂伸直，保持與肩同寬的位置並且垂直於身體。

(lie on the bench flatly with your hands tight on the crank bar, arms straight,shoulder-width apart and perpendicular to your body)

2.動作開始時吸氣，此時上臂不動，彎曲肘關節，使得前臂緩慢向頭部上方下落，到離額頭兩公分的位置，運用肱三頭肌的力量將小臂挺直，同時呼氣，手臂再次垂直於身體，停頓一秒鐘再次下落，反覆

(when you start ,breath in and keep your upper arms still ,and bent your elbow joint so that the forearm slowly falls towards the top of the head. two centimeters above the forehead, using the force of triceps to straighten the forearm, while exhaling,the arm again perpendicular to your body, pause for a second to all again,repeatedly)

正握下拉( holding the drop-down)

雙腳併攏，身體上半身向前傾45度，雙手握住器械（彈力帶），用肱三頭肌發力帶動小臂將器械向下移動並貼近身體，大臂保持不動，每次鍛鍊，感受你的肱三頭肌的發力。

（keep your feet together, and lean your upper body forward 45 degrees, hold the instrument or elastic belt with both hands, and use the triceps muscle to drive the lower arm to move the instrument downward and close to the body,keep the big arm motionless,every time you should feel the power of your triceps).

(如果女生用彈力帶，像哈達一樣掛在脖子上，然後雙肩下沉，保持上臂不動，依然使用肱三頭肌發力達到鍛鍊效果）

正握下拉

手臂屈伸動作(Arm flexion and extension)

這個動作可以在家練習，背身將雙手反放於凳子上，屁股離開板凳，雙腳向前自然放鬆，用三頭肌的力量將身體向地面再撐起，連續循環此動作，最好去健身房搭配以上動作完成.(this movement can be done at home, carry your body to put both hands back to stool,buttock leave the bench, double foot is forward and natural loosen,with force of triceps the body is lifted to the ground again,successive cycle this action. you'd better go gym collocation of above actions)

(小TIPS:

1.女生做力量訓練，重量應該選擇你的最大重量再減去5-10斤就是自己的力量訓練的合適重量（when the girl is doing the power training,the weight what you choose should get your maximum wight and then subtract 5-10kg is the appropriate wight for you)

2.男生平時鍛鍊時，都是大重量，因為需要增肌，所以不斷用大重量刺激肌肉，提升肌肉的含量，而女生則只是需要塑形，不必練大塊頭，因此需要小重量，多次數的去鍛鍊我們的肌肉，提高肌肉的質量，代謝強了，脂肪少了，同時線條也就出來了）(when boys train, they need big weight ,because they need to add muscle,so with the big weight to stimulate muscle,improve muscle content, wile girls just need shaping,don't need to practice big, so you need to use small wight, more than the number of times to exercise our muscles.and improve the quality of the muscle and less fat,at the same time ,your lines come out)

親愛滴朋友，如果喜歡請為我點讚，我會繼續為大家分享，一起變瘦變美~