你鍛煉肱三頭肌了嗎?

Track down any random arm workout on YouTube and you're probably going to see a lot of the same thing. Curls, the overhead press, and maybe some lateral pulldowns. You might even get some pushups thrown in for the shoulder work. But the one group that usually gets left out of the fun is the tricep.

在YouTube上隨便找一個(gè)手臂鍛煉的視頻，你可能會(huì)看到很多相同的東西。卷腹，頂壓，也許還有一些橫向下拉。甚至可以做一些俯臥撐也可以來(lái)鍛煉肩膀。但有一組通常被忽略了，那就是肱三頭肌。

Your tricep is the muscle along the back of your upper arm. Specifically, it's an extensor muscle that's used to straighten out a limb. And while these muscles do get a little bit of a workout when you do other arm exercises, it's important to target them now and then so they're as strong as the rest of your muscles.

肱三頭肌是上臂后面的肌肉。具體來(lái)說(shuō)，它是用來(lái)伸直四肢的伸肌。當(dāng)做其他手臂運(yùn)動(dòng)時(shí)，這些肌肉確實(shí)會(huì)得到一些鍛煉，但時(shí)不時(shí)鍛煉它們很重要，這樣它們就能和其他肌肉一樣強(qiáng)壯。

Stack, a bodybuilding website, makes it clear why strong triceps are important. Triceps help stabilize your shoulders and make it easier to push or pull any sort of weight. This means that if you're struggling with chin-ups or pushups, then you probably need to work on your tricep strength. There are a few ways to do this. One exercise, however, stands out above the rest for both its effectiveness and its versatility.

健身網(wǎng)站Stack清楚地說(shuō)明了為什么強(qiáng)壯的肱三頭肌很重要。肱三頭肌有助于穩(wěn)定你的肩膀，使你更容易推或拉任何重量。這意味著，如果你在做引體向上或俯臥撐時(shí)遇到困難，那么你可能需要鍛煉你的肱三頭肌力量。有幾種方法可以做到這一點(diǎn)。然而，有一個(gè)練習(xí)因其有效性和通用性而在其他練習(xí)中脫穎而出。

The American Council on Exercise often funds studies on different exercises. One such study focused on tricep-targeting exercises. The study found that triangle pushups were actually the best workout for your triceps. Dips were a close second, however. And when you factor in their accessibility and versatility and dips quickly take the lead.

美國(guó)運(yùn)動(dòng)協(xié)會(huì)經(jīng)常資助對(duì)不同運(yùn)動(dòng)的研究。其中一項(xiàng)研究主要針對(duì)肱三頭肌運(yùn)動(dòng)。研究發(fā)現(xiàn)，三角俯臥撐實(shí)際上是鍛煉肱三頭肌的最佳方式。不過(guò)，緊隨其后的是游泳。當(dāng)考慮到易用性和通用性時(shí)，游泳很快就占據(jù)了主導(dǎo)地位。

Many people struggle with basic pushups and the triangle variation is even more difficult. This makes them hard for beginners to rely on. Dips are a little easier to start with and are easily modified to compensate for ability level and weak spots. Dips are also great for people with limited space or who work out in public spaces. Unlike pushups, which have you on the floor, tricep dips keep you hovering just above it. They're a more sanitary option at the gym and a good way to add in some exercise when you're on the couch or stuck in a chair most of the day.

很多人在做基本的俯臥撐時(shí)都很吃力，而做三角俯臥撐就更難了。這使得初學(xué)者很難依賴(lài)它們。游泳一開(kāi)始的時(shí)候比較容易，并且可以很容易地修改以彌補(bǔ)能力等級(jí)和弱點(diǎn)。游泳對(duì)空間有限或在公共場(chǎng)所鍛煉的人也很有用。不像俯臥撐讓你趴在地板上，游泳時(shí)肱三頭肌一直在身體上方保持鍛煉。在健身房，它們是更衛(wèi)生的選擇，也是當(dāng)你在沙發(fā)上或者一天中大部分時(shí)間都坐在椅子上時(shí)增加一些鍛煉的好方法。

Women's Health breaks down the dip: Start on a bench or seat and brace your hands on the edge. Slide forward, hovering your butt above and in front of the seat. Brace your feet firmly on the floor with your knees bent and slowly lower yourself down. When your arms are bent 90 degrees, push back up. Keep your shoulders rolled down so your triceps engage. Work a few reps into your regular arm routine and you'll be knocking out chin-ups and pushups in no time!

《女性健康》雜志提供了一種新方法:從長(zhǎng)凳或座位開(kāi)始，用手抓住凳子邊緣。向前滑動(dòng)，臀部懸停在座位的上前方。雙膝彎曲，雙腳牢牢地貼在地板上，慢慢蹲下。當(dāng)你的手臂彎曲到90度時(shí)，向后用力。保持肩膀向下，這樣你的肱三頭肌就能得到鍛煉。在常規(guī)的手臂動(dòng)作中多練習(xí)幾次，你很快就能做引體向上和俯臥撐了!