未登录,请登录后再发表信息
最新评论 (0)
播放视频

如何使肱三头肌变宽

How to Get Wider Triceps (WORKS EVERY TIME!)

《纤动男士》
像运动员一样锻炼
What’s up, guys?
大家好
Jeff Cavaliere, ATHLEANX.com.
我是《纤动男士》的Jeff Cavaliere
Today I want to help you guys do something we started to do in a video prior.
今天 我要帮大家做之前视频开始的训练
That is to fill up these shirt sleeves.
让你的上臂肌肉填满衬衫袖
We want to talk about, as we’ve done in the past, how to fill them up.
像以前一样 我们会教您怎么做
Not just from the front here, by doing the right exercises to widen out those biceps,
不单从训练增大你前面的肱二头肌开始
but more importantly, from the back.
更重要的是 要增大你的后上臂
Filling out the shirt sleeves comes down to having bigger triceps because your triceps
想撑满衬衫袖 先要增大肱三头肌
are going to take up a lot of the girth inside that sleeve.
因为肱三头肌会占满你袖口大部分的围度
As you can see here, there’s a difference between Jesse and I,
你可以看到 Jesse和我
in terms of flling up the shirt sleeves.
肌肉撑满袖子程度的差别
Jesse, our beloved Jesse, does have some pretty damn impressive triceps
从侧面看 我们可爱的Jesse
when viewed from the side.
还是有一些漂亮诱人的肱三头肌的
That is because the lateral head – one of the three heads of the triceps
那是因为他肱三头肌的外侧头
is really developed pretty well.
锻炼的还是很不错的
But when you creep around here to the back, you start to see some of those inadequacies.
但是你转往后面 就会看到有一些不足了
I’m not picking on him.
我并不是要故意挑剔
We’re talking about reality here.
只是讲事实
That is the longhead and medial head, which plays an important role in filling out those
对上臂体积至关重要的长头和内侧头
shirt sleeves, isn’t developed as much.
没有得到同等发展
If you have the same issue as him, I want to make sure we fix that today.
如果您也有这个问题 我希望今天帮您解决
We talk about the triceps and I’ve talked about one head of the triceps, but it really
我们刚谈到了肱三头肌的一个部分
takes us to have an understanding of the muscle itself to get a better appreciation for the
但我们要先充分了解肌肉的构成
attack plan that we’re going to use to get at it.
才能更好的理解我们的针对性锻炼计划
That is, you want to look at this muscle. You can see that from the back here
请看这些上臂肌肉 从后面看
the real meat of the triceps is coming from this area right here, That’s the longhead.
肱三头肌最重要的部分来自这里的长头
The longhead is going to occupy 2/3 of the 2/3 of the size of the arm.
长头占了整个上臂体积的2/3的2/3
When people talk about the triceps occupying 2/3 of the arm,
人们谈到肱三头肌占上臂的2/3
2/3 of that is going to come from the longhead.
而肱三头肌的2/3又来自长头
We need to make sure we fill that out and train it the right way.
我们要正确锻炼 增大长头的体积
I’m going to show you three exercises to do that.
我会向您展示三种锻炼方法
Then, of course, this medial head.
然后 当然还有这个内侧头
The one that doesn’t get much attention.
它经常不怎么受关注
It’s certainly got the smallest area, but the importance in how you train is often overlooked.
它当然是最小的一块 经常不受重视
When you do focus on how to train it right, things will start to happen really, really
但你认真锻炼好它的话 效果会非常明显
well in helping you to fill out those sleeves and widen out those triceps.
可以帮助增大肱三头肌 以填满衬衫袖子
So, let’s go back to the longhead.
我们先回来说长头锻炼方法
First of all, I think people make a mistake here.
首先 人们经常有一个认识误区
We always hear how, to activate the longhead,
经常有人说 要锻炼激活长头
we need to do something with our arms overhead.
锻炼时手臂要举过头顶
The origin of this talk is that
这种说法的来源是
this head of the triceps is the only one to cross the
长头是肱三头肌中唯一的
shoulder joint and attach on the shoulder, as you see here.
横跨肩关节并连接在肩膀上的肌肉
Okay, that’s great.
是的 很好
That means if you put your arm up overhead, you’re going to place that head of the triceps on stretch
这意味着手臂举过头顶 可以拉伸长头
favorably hitting it over the other two heads that don’t cross the shoulder joint.
也有助于锻炼没有跨肩关节的外侧和内侧头
But that’s only half the equation.
但这只讲了一半
The full range of motion will require that,
全方位的动作应该是
in order to contract that head of the triceps,
为了收缩锻炼你肱三头肌的长头
you need to go the entirely opposite direction.
你要做完全相反方向的锻炼
Not just overhead, but down and back behind your body into extension.
不仅手臂要过头顶 还要向下向身后拉伸
To get that arm and shoulder into extension.
同时拉伸到手臂和肩膀
So, if you want to adequately hit this you’ve got to do two exercises.
所以 要达到这个目的 你要做两个动作
The first one, you’re going to place it up overhead.
第一个 要做手臂过头顶的动作
That’s my favorite of all time.
这一直是我最喜欢的
That is this lying tricep extension.
也就是仰卧过顶三头肌屈伸
I’m using the easy curl bar here.
我这里用的是曲杆杠铃
One of the things I always focus on when I do this is
做这个动作时 我经常要关注的是
to not allow the bar to ever come fully straight up over my head
不要把杠铃举到头部正上方
because I’m taking the tension off the triceps,
那样就会卸下或者大幅减轻
or a significant amount of tension off my triceps.
肱三头肌的肌肉紧张度
To enhance that, I want to make sure my arm stays angled backward the entire time.
为了强化效果 手臂全程要以一定角度后仰
But I do this, and when I drop down to the bottom to get that extra strentch,
但当我手臂下弯到底 以尽力拉伸肌肉时
I allow the upper arm – from here to here – to drop a little bit further back down toward
我会让上臂 这里到这里 尽力往下压一点
the bench to just give me a little more of that shoulder flexion,
使肩膀弯曲度更大
which is going to stretch that longhead of the tricep out a little bit more.
这样就能让肱三头肌的长头拉伸的多一点
It’s these little details that add up and make a big difference.
注意这些细节 积累起来效果会大为不同
Especially when you’re looking for size in a faster manner
如果你想快速增大肱三头肌 尤其要这样
than if you’re just doing these the way you normally would.
这样比你常规的锻炼方法好的多
Now we go to the other side of it.
现在我们说另一面
We have to make sure we fully shorten that tricep.
就是要确保充分收缩肱三头肌
For me, I want to pick an exercise that allows me to do that.
我经常用下面的方法来达到这个目的
This is the drag pushdown.
也就是拖拽下压
The drag pushdown is a variation of the pushdown
拖拽下压是下压的一种变化形式
that keeps the elbow as far back throughout the entire pushdown as possible.
需要在下压全程 尽可能使肘部靠后
Meaning, back into extension.
也就是要 靠后进入拉伸状态
That arm back into extension throughout the entire exercise
下压的全程手臂都要处于这种状态
so we can get that fully contracted
这样就能让肱三头肌充分收缩
and fully squeezed and shortened longhead of the triceps.
可以充分的挤压并缩短肱三头肌的长头
Nothing else changes.
别的动作都不变
I’m just trying to keep that bar as tight to my body as possible.
只是拖拽下压时 让横杆尽量贴近身体
Literally dragging it down the front of my torso on every, single rep.
做每一组动作时 都要真正的做到这样
You will feel the difference immediately
通过下面的对比 你会马上感觉到不同
if you take your elbows and let them drift out in front of you as you normally would,
如果你做动作时 先像平常那样手臂前倾
and then perform them with your elbows back as far as you possibly can,
然后边做边把手臂尽可能往后倾
the activation of the longhead on that contraction is going to increase measurably.
你就能感到长头肌肉的收缩显著增加
Now, here’s something if you’re short on time.
下面的方法适合赶时间的朋友们
If you want to have a combo exercise you can do what I’m doing here with these two dumbbells.
如果你想做组合动作 可以用双哑铃这样做
You put them up overhead to perform a dumbbell overhead extension.
把哑铃举过头顶 做过顶屈伸
Again, this is good if you keep your elbows out in front of your body
同样的 最好要保持你的肘部在身体前方
instead of forcing them out to the side.
而不是偏向两侧
It’s a little bit of a safer position for your shoulders in general.
通常 这是对肩膀较为安全的姿势
But after I get them up overhead, I then bend forward
但是 当你做完过顶和向前俯身的动作
and turn right back into one sequential kickback.
开始接着做臂后屈伸动作时
The one area where you might run into some trouble is your ability to handle weight on the kickback
可能会有些问题 如果你能做后屈伸的重量
if it’s significantly less than what you can potentially handle on the overhead extension.
远远小于你能做过顶屈伸的重量
In this case, just double or triple up on the reps that you do overhead.
这种情况 你可以做两组或三组过顶屈伸
In other words, everyone rep of a kickback
也就是说 每做一组臂后屈伸
will be partnered off with three reps of the overhead extension.
就要搭配做两或三组过顶屈伸
So, you can fatigue on that a little bit faster and equate the two exercises.
加快过顶屈伸的疲劳 以平衡这两个动作
The fact is, you’re still able to go from that overhead stretched position and then
实际上 你还是能从过顶屈伸姿势
down into that fully extended arm behind the body, into extension
向下转到手臂朝后完全伸展的姿势
fully shortened, longhead of the triceps.
以使肱三头肌充分收缩
Now we’ve got to move onto that medial head.
现在我们要转向内侧头的锻炼方法
This is the part that I think people overlook.
我认为这是人们经常忽视的部分
Yes, it is a small area and you can see it here on the bottom of your elbow when you
确实这是很小的一块儿 当你伸直手臂时
fully extend your arm out like that.
可以看到它是在手肘的底部
Tough to see here, but the fact is it’s crossing the elbow
不好看出来 但其实内侧头是横跨手臂的
and it’s providing stability to the elbow,
并能在手臂完全伸直的时候
mostly in a fully extended elbow.
使手肘保持稳定
That’s the key.
这一点是关键
If you want to get that medial head fully activated,
如果你想充分激发内侧头肌肉
you need to make sure you fully extend the elbow.
你就要确保手臂完全伸直
No matter what exercise you do,
不管你做的什么动作
that head of the tricep is responsible for extending the elbow.
内侧头是负责伸直手肘的
You can do it on almost any exercise of the triceps
所有的肱三头肌锻炼里 都有这个动作
because all of them are geared at extending the elbow.
因为所有的肱三头肌锻炼都旨在伸展手肘
But whether or not you fully extend them is going to determine whether or not you fully
但是 你能否使手肘充分伸展将会决定
activate and get the best activation of this medial head.
你能不能充分激发内侧头肌肉
So, what can you do?
那么 该怎么做呢?
The first thing you can do here is a tricep pushdown.
首先你可以做的是 肱三头肌下推
Again, this roll here on this exercise is just to extend the elbow.
再说一下 这一轮动作只是为伸展手肘的
But you can see this is where a lot of us will stop.
但是你看 大部分人做到这里就停了
It’s not until I go from here to here that I fully contract the medial head of the tricep.
只有从这里做到这里 才能充分收缩内侧头
So, you want to make sure on every, single repetition you’re fully extending the elbow.
所以你要确保每一组动作 手肘都要伸展到位
We move onto the next exercise,
我们继续说下一个锻炼方法
which could be a bodyweight option like the diamond cutter pushup.
这是类似于钻石俯卧撑的徒手训练方法
Again, a lot of us will perform them to here thinking we’re almost there.
仍然会有很多人以为 做到这里就已经到位了
But I guarantee there’s a reason why your body is cutting off that last inch or two,
但我敢说 你没做满最后一两英寸是有原因的
because it’s damn hard.
原因就是 太难了
When you add in, as you see me doing right here, those extra couple of inches,
如果你像我这样 做满最后的几英寸
it changes the game, in terms of the medial head of the tricep activation.
对肱三头肌内侧头的激发效果会好的多
It really makes it more difficult.
这样确实增加了难度
But if you’re trying to build this muscle up, you want to make it more difficult.
但是如果你要增长肌肉 就要让动作更难一点
You want to make it do more work.
就要让动作完成更多的运动量
Lastly, we come up here with this last exercise.
现在 我们说今天的最后一个动作
This is a dumbbell press with the elbows tucked close to my sides.
手臂贴近身侧的哑铃仰卧推举
But I’m doing something a little bit unique with the thumbs.
但是我会加一些特别的拇指动作
I call this a thumbs up dumbbell press.
我称之为 拇指向上哑铃推举
I’m trying to make my thumbs point up toward the sky as I come up.
我向上推举的时候 会立起拇指 指向天空
Why?
为什么呢?
Because I can reinforce the full elongation of the elbow by letting it follow the thumbs.
因为手肘由于拇指的引导 会伸展的更充分
If I keep the thumbs going, I usually tend to keep the elbow going into full extension as well.
拇指向上伸时 手肘也会跟着全力伸展
So, it’s a mechanism I use to enforce that full extension of the elbow.
利用这个原理 可以强化肘部伸展的效果
which you can see, once again, that it’s really hitting this medial aspect of the elbow.
同样的 就可以锻炼到手肘的内侧
The medial tricep.
也就是肱三头肌的内侧头
I will say something very interesting here.
我要说点非常有趣的事
Power lifters tend to have really well-developed medial triceps.
举重运动员都有非常好的肱三头肌内侧头
Why?
为什么呢?
Because number one: for the loads that they’re using and lifting, they need the stability.
第一 由于举的重量很大 需要保持稳定
This is the portion of the triceps that provides the stability to the elbow joint because of that lockout.
这就需要肱三头肌来锁定手肘 保持稳定
Second, because power lifters are going to be judged
第二 判断举重动作是否完成
based on whether they get that rep to full lockout,
是基于你的每组动作 肘部是否锁定到位
these guys are not coming short of that positioning.
举重运动员在这一点上绝对不会打折扣的
They’re getting there on every, single repetition.
他们重复每次动作都会确认锁定手肘
Again, under heavy load.
而且是在举重物的同时完成确认的
If you got the same principle from them and do this when you’re doing them
你锻炼时可以参照他们的规范
and stop cutting them short;
动作不要打折扣
you’re going to quickly erase a problem you already have.
你的问题会很快得到解决
Guys, as you can see here, it doesn’t take a bit attack plan to do the right thing.
大家可以看到 要增长你的肱三头肌
It just takes the right attack plan to do the right thing, when you’re trying to widen out those triceps.
锻炼计划不需要很大 但一定要对
Again, no matter which angle you’re viewed at, I want you guys to look good.
再一次 希望大家从各个角度看都很完美
I want you guys to have the confidence that you are filling out those shirt sleeves, that
希望你们有信心把衬衫袖填满
you want to make sure you’re applying the same principles we just covered here.
一定要照我们刚讲到的动作规范来做
If you’ve found the video helpful, make sure to leave your comments and thumbs up below.
如果觉得视频对您有帮助 请评论点赞
If you’re looking for programs where we never leave the gaps uncovered, we fill it in because
如果您需要我们的节目单 Athleanx.com上都有
we put the science back in strength; all our programs are available over at ATHLEANX.com.
每期都不会漏掉 因为我们要让力量回归科学
In the meantime, if you haven’t already done so, click ‘subscribe’ and turn on your notifications
同时 没有订阅的请点击订阅 打开通知
so you never miss a video when we put one out.
就不会错过我们的每一期节目
All right, guys.
好了 朋友们再见

发表评论

译制信息
视频概述

想让您的上臂撑满衣袖吗?要达成这个目标,肱二头肌固然重要,肱三头肌同样重要。纤动男士的Jeff Cavalier, 教您用正确的方法锻炼肱三头肌。

听录译者

收集自网络

翻译译者

melan

审核员

审核员VS

视频来源

https://www.youtube.com/watch?v=TXCp7SZKkUI

相关推荐