l******3 发帖数: 25 | 1 想寻找一个已知的蛋白的膜上受体,大家有没有熟悉TriCEPS™-based ligand-
receptor capture (LRC-TriCEPS™) 技术的呢,看似很不错,有人用过吗?
或是有木有其他方法的经验可以展开说说呢?
先谢谢大家了 |
|
f*******n 发帖数: 5241 | 2 我一直好奇这个tricep press是什么机器,上回有个男生也说200磅。
阿骄说的40多磅的肯定不是一样的机器。我原来脑子里想的也是站着往下拉的那种。但
是95磅好像太不可能了。所以我猜这个可能有点像tricep dip? |
|
b*****l 发帖数: 8603 | 3 day008 2-7
mc rest / chinese dance
day009 2-8
mc rest nothing
day010 2-9
chinese dance 2hrs
day011 2-10
swimming 1200m
chinese dance 30mins
day012 2-11
chinese dance 2hrs
day013 2-12
swimming 2000m
torso rotation 30lbs x50 X2
total Ab 30lb x 50
triceps flexation 30lbs x50
day014 2-13
nothing
day015 2-14
swimming 1000m
back row 30lbsx50
back lat 30lbx 50
torso rotation 30lbs x50 x2
day016 2-15
Chinese dance 20mins
day017 2-16
chinese dance 2hrs
swimming 1000m
torso rotation 30lb x50x2
ab crunch 3... 阅读全帖 |
|
b*****l 发帖数: 8603 | 4 day008 2-7
mc rest / chinese dance
day009 2-8
mc rest nothing
day010 2-9
chinese dance 2hrs
day011 2-10
swimming 1200m
chinese dance 30mins
day012 2-11
chinese dance 2hrs
day013 2-12
swimming 2000m
torso rotation 30lbs x50 X2
total Ab 30lb x 50
triceps flexation 30lbs x50
day014 2-13
nothing
day015 2-14
swimming 1000m
back row 30lbsx50
back lat 30lbx 50
torso rotation 30lbs x50 x2
day016 2-15
Chinese dance 20mins
day017 2-16
chinese dance 2hrs
swimming 1000m
torso rotation 30lb x50x2
ab crunch 3... 阅读全帖 |
|
w***o 发帖数: 6775 | 5 二头动作
Arm Curl(单臂弯曲)
One Arm Curl(单臂弯曲)
ONE ARM bicep Curl(单臂二头肌弯曲)
alternate dumbell curl 交替哑铃弯举
Standing Biceps Curl(站立式二头肌屈接)
One Arm reverse Curl 单臂弯曲
Biceps Pullover 二头肌提拉
三头动作
barbell reverse curl 正握杠铃弯举
lying triceps extension 仰卧臂屈伸
triceps extension 颈后臂屈伸
Seated Triceps Extension(三头肌屈接)
Tricep Pulldown(三头肌下压)(三头肌下压)
胸部动作
dumbell fiyes 哑铃扩胸
bench press 卧推
incline raise 斜板前举
胸肌练习(Pec Crossover) pec[pek]n.<美口> = pect |
|
m*******r 发帖数: 4468 | 6 有的时候你看到一个人, 手很粗, 胸很大, 但是很不协调, 好像各个部位都是分开
的一样, 有的人看上去觉得很壮, 但仔细看又不觉得手有多粗, 胸有多大, 但就是
觉得built, 尽管肌肉线条不是很明显, 但是有那种特别powerful 的感觉, 我发现一
下几个动作可以给你带来一点后者的感觉。
1. rear deltoid raise. 很多人的rear deltoid 是最被忽略的, 其实这个体积是你
肩膀的三分之一, 如果不是更多。本来就练得少的话, 随便练练, 肩膀厚度就出来
了。 还有一个好处是他把你的手向后拉, 胸也显得更大。
2. tricep kickback. 这个很好,可以增强triceps 里面那个头, 让你的triceps 从
后面看有那个X的形状, 里面那一半做tricep push down 很难做得到其实。
3, dumbbell flies, 或许这个很多人知道, 但是我刚刚开始做, 对胸鸡上部的效果
不是一般的明显。对front deltoid也不错, 不要做pec dec, 很多人说是一样的, 其实差很多
4. hammer curl , 这个 |
|
c********t 发帖数: 16 | 7 直接上数据吧,很弱,轻拍
176cm 160lbs
基本的ROUTINE是一周三到四次。
胸背一天,手臂肩膀一天。循环两次。饮食基本一日四餐,也是按着高蛋白低脂的标准
来。一天大概1/2 LBS COTTAGE CHEESE代替蛋白粉。
1. bench press+ cable fly+back seated row+assisted pullup
2. bicep curls(2 exercises)+ tricep dips+ tricep pushdowns+shoulder press+
shoulder fly
bench press: 105lbs 瓶颈好久了,一直没提高,而且明显感觉耐力不够,一般到第6
个rep就开始困难。最近在开始尝试5by5,不知道对冲击瓶颈有没有效果。
cable fly: 27.5lbs*2
back seated row: 100lbs
assisted pullup: 体重减60/70 lbs
bicep curls: 27.5lbs dumbbell
tricep dips: 体重-20lbs
tricep pushdowns: 63lb... 阅读全帖 |
|
c*****m 发帖数: 2191 | 8 有人试过混合x和x2一起做吗?网上找了一个schedule
Weeks 1 and 3
Sunday Chest + Back + Balance and X2 Ab Ripper (P90X-2)
Monday Plyometrics (P90X)
Tuesday Rest or X2 Recovery + Mobility (P90X-2)
Wednesday Shoulders & Arms and ARX (P90X)
Thursday X2 Yoga (P90X-2)
Friday Base + Back & X2 Ab Ripper (P90X-2)
Saturday Rest or X2 Recovery + Mobility (P90X-2)
Week 2
Sunday Chest & Back and ARX (P90X)
Monday Plyocide (P90X-2)
Tuesday Rest or X2 Recovery + Mobility (P90X-2)
Wednesday ... 阅读全帖 |
|
Y*******o 发帖数: 3323 | 9 总得分 = _44.19__(请在活动结束时自己填入总分)
(1)运动得分 = _44__ :
第1周得分=10 ___
3/1 Abs 15mins, Butt 15mins, Running 2.5 mile. Arms 10mins
3/2 running 2.5 mile
3/3 P90X chest shoulders and triceps
3/4 Total Body Conditioning Class,50mins
3/5 Running 2.5 mile
3/6 Rest
3/7 P90X Abs, P90X Yoga X 1hr
第2周得分= _10__
3/8 P90X Chest Shoulders and triceps
3/9 UXF Burn Class 50min
3/10 Rest
3/11 Rest
3/12 Rest
3/13 郑多艳腰腹
3/14 P90X chest shoulders and triceps
第3周得分= 10___
3/15 划船机20分钟,椭圆机10分钟
3/16 郑多艳腰腹,P90X Abs
3/17 Rest
3/... 阅读全帖 |
|
m*******r 发帖数: 4468 | 10 【 以下文字转载自 Fitness 讨论区 】
发信人: maxbenner (max), 信区: Fitness
标 题: 几个很好的小动作
发信站: BBS 未名空间站 (Tue Jan 12 19:40:52 2010, 美东)
有的时候你看到一个人, 手很粗, 胸很大, 但是很不协调, 好像各个部位都是分开
的一样, 有的人看上去觉得很壮, 但仔细看又不觉得手有多粗, 胸有多大, 但就是
觉得built, 尽管肌肉线条不是很明显, 但是有那种特别powerful 的感觉, 我发现一
下几个动作可以给你带来一点后者的感觉。
1. rear deltoid raise. 很多人的rear deltoid 是最被忽略的, 其实这个体积是你
肩膀的三分之一, 如果不是更多。本来就练得少的话, 随便练练, 肩膀厚度就出来
了。 还有一个好处是他把你的手向后拉, 胸也显得更大。
2. tricep kickback. 这个很好,可以增强triceps 里面那个头, 让你的triceps 从
后面看有那个X的形状, 里面那一半做tricep push down 很难做得到其实。
3, du |
|
f*******n 发帖数: 5241 | 11 Day 7: X Stretch
放松休息的感觉真好。
Day 8: Chest, Shoulder & Triceps; ARX
1. Slow motion 3-in-1 pushups; 12+3 slow
2. In & out shoulder flys: 16x12
3. Chair dips: 20 (2 chairs)
4. Plange pushups: 13
5. Pike presses: 13 (feet on chair)
6. Side tri-raise: 15/15
7. Floor flys: 24
8. Scarecrows: 12x10
9. Overhead tricep extensions: 15x24
10. Two-twitch speed pushups: 21
11. Y-presses: 10x15
12. Lying tricep extensions: 12x15
13. Side-to-side pushups: 20
14. Pour flys: 13x7.5
15. Side leaning tricep extensio |
|
f*******n 发帖数: 5241 | 12 Day 22: Chest, Shoulder & Triceps; Turbo Fire Core 20 Class
1. Slow motion 3-in-1 pushups; 12+4 slow
2. In & out shoulder flys: 16x12
3. Chair dips: 17 (feet on table)
4. Plange pushups: 14
5. Pike presses: 15 (feet on chair)
6. Side tri-raise: 18/18
7. Floor flys: 28
8. Scarecrows: 14x10
9. Overhead tricep extensions: 12x30
10. Two-twitch speed pushups: 25
11. Y-presses: 12x15
12. Lying tricep extensions: 12x15
13. Side-to-side pushups: 22
14. Pour flys: 12x10
15. Side leaning tricep extensions |
|
A*L 发帖数: 2357 | 13 早餐:cereal+ fat free milk 很是单调,不过我换了cereal,呵呵,还好:D
11点:一个香蕉
11点半:一个protein bar
work out:
Exercise Set Reps
bicycle kick 1 15
bicycle kick 2 15
ab crunch on a ball 1 15
ab crunch on a ball 2 15
lying triceps extension 1 15
lying triceps extension 2 15
cable triceps overhead extension 1 15
cable triceps overhead extension 2 15
Crunch running |
|
e*******e 发帖数: 812 | 14 我一般卧推和tricep在一块,反正都要用到triceps
chin up用tricep多吗主要是曲臂动作吧.
back 和biceps
shoulder trap啥的有时候混在一块
leg会单独练或者补充一些自己弱的部分 |
|
e*****e 发帖数: 2233 | 15 跟你一样, 每次都是triceps先软了, 胸部感觉不明显
我感觉现在bench press的bottleneck在triceps, 多强化一些
针对triceps的训练就好了 |
|
f*******n 发帖数: 5241 | 16 Day 3: Shoulders & Arms and ARX
Alternating shoulder presses: 12x20, 12x20
In & out bicep curls: 16x15, 16x15
Two-arm tricep kickbacks: 12x12, 12x12
Deep swimmer's presses: 12x18, 10x18
Chair dips: 14, 14 (legs up on pool table)
Upright rows: 12x20, 13x18
Static arm curls: 16x15, 16x15
Flip grip twist tricep kickbacks: 10x12, 14x10
Two angle shoulder flys: 16x15, 18x12
Crouching Cohen curls: 8x18, 12x15
Lying down tricep extensions: 14x15, 14x15
In & out straight arm shoulder flys: 16x12, 16x12 |
|
f*******n 发帖数: 5241 | 17 Day 10: Shoulders & Arms and ARX
Alternating shoulder presses: 12x20, 12x20
In & out bicep curls: 16x15, 16x15
Two-arm tricep kickbacks: 12x12, 12x12
Deep swimmer's presses: 12x18, 12x18
Full supination Concentration Curls: : 12x18, 12x18
Chair dips: 15, 15 (legs up on pool table)
Upright rows: 12x20, 12x20
Static arm curls: 16x15, 16x15
Flip grip twist tricep kickbacks: 12x12, 12x12
Two angle shoulder flys: 16x15, 18x12
Crouching Cohen curls: 12x15, 12x15
Lying down tricep extensions: 11x18, 13 |
|
f*******n 发帖数: 5241 | 18 Day 28:Rest
最近瑜伽和拉伸都比较多,觉得没有必要练X Stretch了,这时候多睡一会对我比较有
意义。
Day 29: Chest, Shoulder & Triceps
1. Slow motion 3-in-1 pushups; 12+12
2. In & out shoulder flys: 16x12
3. Chair dips: 22 (2 chairs)
4. Plange pushups: 13
5. Pike presses: 12 (feet on chair)
6. Side tri-raise: 14/14
7. Floor flys: 24
8. Scarecrows: 16x10
9. Overhead tricep extensions: 30x12
10. Two-twitch speed pushups: 25
11. Y-presses: 17x12
12. Lying tricep extensions: 20x12
13. Side-to-side pushups: 20
14. Pour flys: 18x7.5
15. Side |
|
f*******n 发帖数: 5241 | 19 Day 35: Power Yoga
计划中的休息日,做了四十多分钟瑜伽。
Day 36: Chest, Shoulder & Triceps; ARX with 1lb ankle weights
1. Slow motion 3-in-1 pushups; 12+12
2. In & out shoulder flys: 16x12
3. Chair dips: 22 (2 chairs)
4. Plange pushups: 14
5. Pike presses: 13 (feet on chair)
6. Side tri-raise: 15/15
7. Floor flys: 28
8. Scarecrows: 18x10
9. Overhead tricep extensions: 33x12
10. Two-twitch speed pushups: 25
11. Y-presses: 18x12
12. Lying tricep extensions: 20x12
13. Side-to-side pushups: 21
14. Pour flys: 18x7.5
15 |
|
j**f 发帖数: 7403 | 20 我当时是三头肌的动作,尤其是头顶的TRICEP EXTENTION给弄死的肘部。
我看的健身术,在TRICEP部分,特别强调了,某几个动作容易伤到肘。
我不小心中招。:)
男生的卧推,和其他的TRICEP动作都伤肘。 :)
是阿,现在省着用呢。。。。
也不知道怎么搞伤的,奇怪 |
|
R****n 发帖数: 7953 | 21 7.14
力量 肩 三头
dumbbell shoulder press
17.5*15
40*12
45*8
45*6
37.5*8
barbell triceps extension
40*12
70*10
80*10
85*8
85*8
military press(on Smith machine)
25*2+bar * 10
35*2+bar * 10
45*2+bar * 8
50*2+bar * 8
military press(behind neck, on Smith machine)
25*2+bar * 10
35*2+bar * 10
45*2+bar * 8
50*2+bar * 6
triceps cable rope pulldown
40*10
45*10
50*8
55*8
triceps cable bar pulldown
40*10
45*10
50*8
55*8
cable rear shrug
100*10
150*10
150*10
150*10
cable front shrug
100*10
150*8
120*8
cable late... 阅读全帖 |
|
R****n 发帖数: 7953 | 22 7.18
力量 肩 三头 下肢
squat
95*12
95*12
dumbbell shoulder press
20*12
20*12
40*10
42.5*10
42.5*8
45*8
45*6
barbell triceps extension
40*12
70*10
80*10
85*8
85*8
dumbbell lateral raise
10*12
10*12
17.5*10
17.5*10
20*10
22.5*10
triceps cable bar pulldown
40*10
45*10
50*8
55*8
cable rear shrug
120*15
150*15
150*15
150*15
triceps cable rope pulldown
40*10
45*10
50*8
55*8
assisted dip
10*6
military press(on Smith machine)
25*2+bar * 10
35*2+bar * 10
45*2+bar * 8
55*2+bar * 8
military press(behind neck, on ... 阅读全帖 |
|
R****n 发帖数: 7953 | 23 7.18
力量 肩 三头 下肢
squat
95*12
95*12
dumbbell shoulder press
20*12
20*12
40*10
42.5*10
42.5*8
45*8
45*6
barbell triceps extension
40*12
70*10
80*10
85*8
85*8
dumbbell lateral raise
10*12
10*12
17.5*10
17.5*10
20*10
22.5*10
triceps cable bar pulldown
40*10
45*10
50*8
55*8
cable rear shrug
120*15
150*15
150*15
150*15
triceps cable rope pulldown
40*10
45*10
50*8
55*8
assisted dip
10*6
military press(on Smith machine)
25*2+bar * 10
35*2+bar * 10
45*2+bar * 8
55*2+bar * 8
military press(behind neck, on ... 阅读全帖 |
|
R**i 发帖数: 7994 | 24 随便记一下,欢迎提出意见!
好像没有什么target,就是希望在其他地方没有改变的情况下,减上臂(后臂)和腿
对有氧比较concern,因为不希望减body部分,也没敢做太多
有人跟我说无法单独减上臂,只有全身减肥,如果这样真的没有idea了。
8/22
cardio 1 hour
52kg
8/23
Cardio 30mins,
8pd weight, 20/12/8 *2 Triceps
30pd 20/12/8 那个两手拉的东西,也是针对triceps
不知道对上臂后臂有没有用
52kg
8/24
Weight for triceps 跟上面一样20/12/8 * 3
52kg
8/25
8/26
Surfing, paddledj a lot
没有量化
8/27
Rock Climbing 2.5 h
Total cal burned 488cal
8/28
boxing 36min 269cal
52kg
今天再gym测量了一下bf 16.1%
body fat还比较低,不知道为啥看上去手臂那么胖 |
|
s***r 发帖数: 358 | 25 This is easy. Get a band and do 100 reps of band tricep pressdowns:
Finish the 100 reps within 3-5 sets. Take as little rest as possible in
between sets (15 seconds or less). You will feel your triceps are pumped
than ever when you are done.
This is what I normally use for my tricep recovery at the end of my bench or
overhead press session (or the day after). |
|
b*****l 发帖数: 8603 | 26 Day71 4-11
Leg press 30x100
Triceps 30x50
Lower back 30x50
Day72 4-12
Nothing
Day73 4-13
Swimming 1500m
Triceps 30x50
Leg press 30x50
Ab cruch 30x50
Day74 4-14
Swimming 2000m
Indoor rower 2000m
Hip adduction 40x50
Hip abduction 40x50
Torso rotation 30x50x2
Squat 20lbx50
Leg press 40lbx100
Lower back 30x100
Triceps 20x100
Day75 4-15
昨天hip adduction/abduction 做太过劲儿了,今天走不动路了,腿疼不行。歇了。 |
|
b*****l 发帖数: 8603 | 27 Day84 4-24 nothing
Day85 4-25
Walking 30mins shopping for 1hour
Squats 10mins
Day86 4-26
Walking 30mins
Squats 20mins 10 per group for 4 groups
Day87 4-27
Outdoor walking for 45mins,2miles
Yoga 45mins
Squats 10x2
Day88 4-28
Sick,coughing,headache,rest.
Day89 4-29
Swimming 1000m for 34mins.
Sets~
Torso rotation 50x10x2
Hip adduction 60x10,70x10,80x10
Hip abduction 65x10,70x10,85x10
Lower back 40x10,50x10,60x10
Triceps press 50x5,60x5,70x10
Squat 20lb x10x3
Pulldown 27.5x20
Day90 4-30
Swimming 500... 阅读全帖 |
|
b*****l 发帖数: 8603 | 28 Day71 4-11
Leg press 30x100
Triceps 30x50
Lower back 30x50
Day72 4-12
Nothing
Day73 4-13
Swimming 1500m
Triceps 30x50
Leg press 30x50
Ab cruch 30x50
Day74 4-14
Swimming 2000m
Indoor rower 2000m
Hip adduction 40x50
Hip abduction 40x50
Torso rotation 30x50x2
Squat 20lbx50
Leg press 40lbx100
Lower back 30x100
Triceps 20x100
Day75 4-15
昨天hip adduction/abduction 做太过劲儿了,今天走不动路了,腿疼不行。歇了。 |
|
b*****l 发帖数: 8603 | 29 Day84 4-24 nothing
Day85 4-25
Walking 30mins shopping for 1hour
Squats 10mins
Day86 4-26
Walking 30mins
Squats 20mins 10 per group for 4 groups
Day87 4-27
Outdoor walking for 45mins,2miles
Yoga 45mins
Squats 10x2
Day88 4-28
Sick,coughing,headache,rest.
Day89 4-29
Swimming 1000m for 34mins.
Sets~
Torso rotation 50x10x2
Hip adduction 60x10,70x10,80x10
Hip abduction 65x10,70x10,85x10
Lower back 40x10,50x10,60x10
Triceps press 50x5,60x5,70x10
Squat 20lb x10x3
Pulldown 27.5x20
Day90 4-30
Swimming 500... 阅读全帖 |
|
Y*******o 发帖数: 3323 | 30 报名参加!脚好了,四月加强锻炼!
总得分 = ___(请在活动结束时自己填入总分)
(1)运动得分 = 40___ :
第1周得分= _10__
4/1 Total body conditioning class 50mins
4/2 Hatha Yoga, P90X Abs
4/3 Rest
4/4 Boxing Class 50mins
4/5 P90X Chest Shoulders Triceps
4/6 椭圆机 1hr, 7mile, level5
4/7 椭圆机 1hr,
第2周得分= __10_
4/8 椭圆机 40mins
4/9 Hatha Yoga, P90X Abs
4/10 郑多燕腰腹操
4/11 快走3.5mile,坡度8
4/12 快走3.5mile,坡度10,郑多燕腰腹操
4/13 快走3.5mile,坡度10
4/14 椭圆机 1hr, 5mile, resistance 8
第3周得分= _10__
4/15 P90X chests shoulders and triceps, 椭圆机30mins, 2.5mile, resistance8
4/16... 阅读全帖 |
|
f*******n 发帖数: 5241 | 31 Day 2:20 Miles on the bike
本来应该是PlyoX,可不知为什么这膝盖一直疼,可能是回国走路
走多了,还爬山走了很多台阶。考虑再三,还是安全第一,不跳了,
改骑车。
Day 3: Shoulders & Arms and ARX
Alternating shoulder presses: 12x20, 12x20
In & out bicep curls: 16x12, 16x12
Two-arm tricep kickbacks: 13x12, 12x12
Deep swimmer's presses: 11x18, 12x15
Chair dips: 20, 15
Upright rows: 12x20, 11x20
Static arm curls: 16x12, 16x12
Flip grip twist tricep kickbacks: 16x10, 12x12
Two angle shoulder flys: 16x12, 12x12
Crouching Cohen curls: 12x15, 13x15
Lying down tricep ext |
|
f*******n 发帖数: 5241 | 32 Day 16: Shoulders & Arms and ARX; 20 min on bike; stretch 10 min
Alternating shoulder presses: 13x20, 12x20
In & out bicep curls: 16x15, 16x15
Two-arm tricep kickbacks: 16x12, 14x12
Deep swimmer's presses: 11x18, 11x18
Full Supination Concenreation Curls: 12x15, 12x18
Chair dips: 16, 15
Upright rows: 12x20, 12x20
Static arm curls: 16x15, 16x15
Flip grip twist tricep kickbacks: 16x12, 14x12
Two angle shoulder flys: 16x15, 18x12
Crouching Cohen curls: 12x15, 13x15
Lying down tricep extensions: 10x |
|
s***s 发帖数: 7178 | 33 好久没进gym了
打算参考瓜叔这个schedule调整状态
接下来5周主要目的是增加力量+减脂,暂时不关注size(第一周用来熟悉一下重量)
加上gym条件有限,连squat都做不了,所以做点小改动
http://www.lifefitness.com/commercial/lfstrength/fitseries/mult
这是gym里除了treadmill之外唯一的器材
Day 1
Squat 10 x 3
(用练biceps/triceps的那个cable来代替,蹲下,两手举着那个bar在胸前,站起来)
A1 Dip 3 x 8
A2 Bent-over row 3 x 8
两腿分开站在那个bench press 板凳
B1 triceps overhead extension 3 x 8
代替 skull crusher
B2 Biceps curl 3 x 8
reverse crunch: as many reps as I can.
Day 3
Bench press 10 x 3
A1 seated row 3 x 8
代替 deadlift
A2 Shoulder p... 阅读全帖 |
|
A*L 发帖数: 2357 | 34 breakfast: cereal + fflf milk
11AM: banana
lunch: chicken breast
work out:
Date Exercise Set Reps Notes
16-Jan-09 dip 1 8
16-Jan-09 dip 2 8
16-Jan-09 dip 3 8
16-Jan-09 cable triceps pushdown 1 15
16-Jan-09 cable triceps pushdown 2 15
16-Jan-09 cable triceps pushdown 3 15
16-Jan-09 shrug 1 |
|
A*L 发帖数: 2357 | 35 早餐:cereal + fatfree milk
11点:苹果一个
12点:
work out
bicycle kick 1 15
bicycle kick 2 15
ab crunch on a ball 1 15
ab crunch on a ball 2 15
v-up 1 15
v-up 2 15
cable triceps pushdown 1 15
cable triceps pushdown 2 15
cable triceps pushdown 3 15
shrug 1 15
shrug 2 15
shrug 3 15
cable seated low row 1 |
|
A*L 发帖数: 2357 | 36 早饭:cereal蓝莓+全脱牛奶,我晓得我很单调
snack: protein bar
锻炼:
Exercise Set Reps
bicycle kick 1 15
bicycle kick 2 15
ab crunch on a ball 1 15
ab crunch on a ball 2 15
cable triceps pushdown 1 15
cable triceps pushdown 2 15
cable triceps pushdown 3 15
shrug 1 15
shrug 2 15
shrug 3 15
cable seated low row 1 15
cable |
|
z*****a 发帖数: 9790 | 37 7/20: Barbell Bench Press 7组, Dumbbell Bench Fly 5组,
Dumbbell Bench Press 5组, Cable Seated Fly 4组,
Triceps Dip 2x8, Cable Triceps Extension 4组
7/21: Outdoor easy run 3mile @ 8:36min
7/23: Outdoor speedwork
1 mile warmup,
2x1600 @ 7:10, 8:00 pace w/400 jogs in between,
1 mile cooldown
7/24: Barbell Shoulder Press 7组, Dumbbell Lateral Raise 6组,
Dumbbell Rear Lateral Raise 4组, Dumbbell Arnold Press 5组,
Barbell Military Press 4组, Triceps Pull Down 5组
7/26: O |
|
a***a 发帖数: 40617 | 38 今天是做back、triceps,abs
back的最大重量都涨了15lb左右
triceps这次终于又爆了那个200lb的机器
就是这个样子di
至此,gym里面常规动作练triceps(另外一个dip sit)都被我爆了最大重量 |
|
c****g 发帖数: 37081 | 39 擦,问问题也得找对地方。个人觉得哑铃,lat pulldown好点,low row对背,两种
pull up bar,对背,一种对triceps,一种对biceps。triceps非常有用,多多益善;
biceps没啥毛用。 |
|
i**********g 发帖数: 159 | 40 yeah, one goofy fast rider told me this. Another advantage is that it
tremendously decreases the shock on your palm and shoulder because the elbow
and tricep work together as a suspension. But the thing is: I feel comfortable
using this technique when I climb but my triceps are going sour quickly after
couple of minutes. |
|
d*i 发帖数: 9453 | 41 ☆─────────────────────────────────────☆
michaelzxj (感情是用来浏览 还是用来珍藏) 于 (Fri Jun 15 00:48:37 2007) 提到:
最开始就这块muscle酸,是不是要专门练习triceps??
有什么动作推荐么?
☆─────────────────────────────────────☆
eigenface (:-D) 于 (Fri Jun 15 00:58:59 2007) 提到:
手之间的距离太近了?
☆─────────────────────────────────────☆
michaelzxj (感情是用来浏览 还是用来珍藏) 于 (Fri Jun 15 01:03:48 2007) 提到:
blush,已经挺远了
弄了几下就发现手后臂外侧开始酸疼
☆─────────────────────────────────────☆
eigenface (:-D) 于 (Fri Jun 15 01:07:21 2007) 提到:
是会用到triceps,努力找到胸 |
|
d*i 发帖数: 9453 | 42 ☆─────────────────────────────────────☆
moviegirl (i love movie) 于 (Thu Jun 14 11:40:49 2007) 提到:
我人挺瘦,肩膀和大臂比较虚, 锻炼了一镇,三角肌倒长的挺快,二头三头没动静。
你们帮我出出主意?
☆─────────────────────────────────────☆
eigenface (:-D) 于 (Thu Jun 14 11:50:47 2007) 提到:
biceps triceps的动作就那么几个
biceps curl,无论dumbbell 还是 barbell,都行每次做到膨胀,向我说的,够不找脸的程
度呵呵
triceps,差不多可以说是biceps反相的动作,就是把胳膊伸直.动作很多,还是自己
search一下exrx.
总得说得做到位,姿势,重量都要做到.
☆─────────────────────────────────────☆
CYBERIDE (LTF) 于 (Thu Jun 14 12:43:12 2007) 提到: |
|
d*i 发帖数: 9453 | 43 ☆─────────────────────────────────────☆
hillcrest (Running pig) 于 (Thu Oct 4 11:14:17 2007) 提到:
站立,dumbbell。
exrx上的动作都是哑铃水平的。
但我同事建议我做哑铃垂直的,说也能练triceps。我做了段时间了,发现triceps确实劲儿大了不少,我有时会做双臂夹紧俯卧撑50x3,用这个检验出来的。
然后用Dumbbell Concentration Curl练biceps,以防动作变形。
这哑铃垂直的biceps curl英文叫啥?能找到link吗?
☆─────────────────────────────────────☆
manhunt2 (300) 于 (Thu Oct 4 11:29:40 2007) 提到:
没太明白. 水平是指掌心向前,垂直是指掌心向内(向身体)?
实劲儿大了不少,我有时会做双臂夹紧俯卧撑50x3,用这个检验出来的。
☆─────────────────────────────────────☆
hillcrest |
|
c******n 发帖数: 4965 | 44 http://skinnybulkup.com/ez-curl-bar-what-is-it-and-do-i-need-one/
"A new twist on old exercises
The EZ Curl bar is useful for any exercise that puts excessive pressure on
the wrists or elbows. Some popular strength-training exercises that work
especially well with an EZ Curl bar are:
*
Close-grip bench press
This movement is perfect for emphasizing triceps development; it’s
used by trainees who feel that their triceps are the weak spot that’s
holding back progress in the bench pr |
|
e*****e 发帖数: 2233 | 45 同意. 从下往上, 前半程主要是胸部发力, 后半程主要是triceps
常常看到不把杠铃放到底的卧推, 估计是只想练triceps |
|
s********r 发帖数: 207 | 46 我比较偷懒,最近都按照这个Abercrombie Workout的Phase I锻炼的
http://www.abercrombieworkout.com/fitness-model-workout-phase-one.html
Monday : Chest, Shoulders, Triceps, Biceps
Tuesday : Legs, Back, Traps, Forearms
Thursday : Chest, Shoulders, Triceps, Biceps
Friday : Legs, Back, Traps, Forearms
这四天每天15分钟cardio
剩下三天每天30分钟cardio+abs
我感觉这样的强度有点低,我实际的锻炼安排是:
跑步35分钟:6.6 mph起步,每1分钟左右增加0.1 mph,直到9 mph,然后走5分钟。
自行车20分钟,强度大约和7 mph跑步差不多
15分钟拉伸+abs
然后50分钟左右的时间做上述的力量锻炼,总共2小时左右
我现在感觉50分钟的力量锻炼强度不够高,每次睡一觉起来就基本恢复了。如果每周只
锻炼4天,
但每次锻 |
|
f*******n 发帖数: 5241 | 47 Day 17: Shoulders & Arms and ARX
Alternating shoulder presses: 12x22.5lbs, 12x20lbs
In & out bicep curls: 14x17.5lbs, 16x15lbs
Two-arm tricep kickbacks: 13x12lbs, 13x12lbs
Deep swimmer's presses: 12x18lbs, 12x18lbs
Full supination Concentration Curls: : 12x18lbs, 12x18lbs
Chair dips: 16, 16 (legs up on pool table)
Upright rows: 11x22.5lbs, 13x20lbs
Static arm curls: 16x15lbs, 16x15lbs
Flip grip twist tricep kickbacks: 14x12lbs, 14x12lbs
Two angle shoulder flys: 16x15lbs, 16x15lbs
Crouching Cohen |
|
f*******n 发帖数: 5241 | 48 Day 40: Legs & Back; ARX
这次做了35个没有借力的引体,比上周又多做了三个,虽然还是不怎么样,
毕竟是在进步中。
Day 41: ChaLean Extreme Burn Intervals
Muscle endurance和Interval cardio,代替KenpoX。
Day 42: Chest, Shoulder & Triceps; Insanity Cardio Abs
1. Slow motion 3-in-1 pushups; 12+12
2. In & out shoulder flys: 16x12
3. Chair dips: 24 (2 chairs)
4. Plange pushups: 14
5. Pike presses: 14 (feet on chair)
6. Side tri-raise: 14/15
7. Floor flys: 28
8. Scarecrows: 15x10
9. Overhead tricep extensions: 20x20
10. Two-twitch speed pushups: 25
11. |
|
D*********h 发帖数: 209 | 49 arm routine for example:
第1天: 早上,练手臂, 3 exercises for Biceps(bicep curl, preacher curl,
single bicep curl...etc), 3 exercises for Triceps(dips, bars...etc). Each
exercise contains 3 sets (14 reps, 14 reps, 14 reps). If the exercise use
two arms alternatively(i.e. alternative bicep curl), I would do 24 reps, 24
reps, 24 reps. As for weight, I use 30lbs dumbbells for first 2 sets of
bicep curl, and 35lbs for last set just for example, sometimes I do 40lbs
dumbbells. FOr triceps, I do 60-80lbs weig |
|