你锻炼肱三头肌了吗?
在YouTube上随便找一个手臂锻炼的视频，你可能会看到很多相同的东西。卷腹，顶压，也许还有一些横向下拉。甚至可以做一些俯卧撑也可以来锻炼肩膀。但有一组通常被忽略了，那就是肱三头肌。
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.
肱三头肌是上臂后面的肌肉。具体来说，它是用来伸直四肢的伸肌。当做其他手臂运动时，这些肌肉确实会得到一些锻炼，但时不时锻炼它们很重要，这样它们就能和其他肌肉一样强壮。
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.
健身网站Stack清楚地说明了为什么强壮的肱三头肌很重要。肱三头肌有助于稳定你的肩膀，使你更容易推或拉任何重量。这意味着，如果你在做引体向上或俯卧撑时遇到困难，那么你可能需要锻炼你的肱三头肌力量。有几种方法可以做到这一点。然而，有一个练习因其有效性和通用性而在其他练习中脱颖而出。
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.
美国运动协会经常资助对不同运动的研究。其中一项研究主要针对肱三头肌运动。研究发现，三角俯卧撑实际上是锻炼肱三头肌的最佳方式。不过，紧随其后的是游泳。当考虑到易用性和通用性时，游泳很快就占据了主导地位。
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卧撑时都很吃力，而做三角俯卧撑就更难了。这使得初学者很难依赖它们。游泳一开始的时候比较容易，并且可以很容易地修改以弥补能力等级和弱点。游泳对空间有限或在公共场所锻炼的人也很有用。不像俯卧撑让你趴在地板上，游泳时肱三头肌一直在身体上方保持锻炼。在健身房，它们是更卫生的选择，也是当你在沙发上或者一天中大部分时间都坐在椅子上时增加一些锻炼的好方法。
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》杂志提供了一种新方法:从长凳或座位开始，用手抓住凳子边缘。向前滑动，臀部悬停在座位的上前方。双膝弯曲，双脚牢牢地贴在地板上，慢慢蹲下。当你的手臂弯曲到90度时，向后用力。保持肩膀向下，这样你的肱三头肌就能得到锻炼。在常规的手臂动作中多练习几次，你很快就能做引体向上和俯卧撑了!
