Los Trilogy It constitutes nearly two -thirds of the upper arm muscle. So, your Reinforcement It is necessary to combat to retreat In this field, known as “Breaks of Breaks”. After studying, American exercise (witty) Reveal what it is three Final exercises Make these muscles.
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3 exercises recommended by ACE to the three heads and fighting soft weapons
Tone Trilogy It is a key as part of “”Hanging the skin treatment under the arms,, MedlinePlus.
Reinforcement Trilogy Not only improves Aesthetic appearanceBut the presence of strong muscles Functions Those who perform ArmsHow to pay or raise objects. After studying, American exercise We recommend adding this 3 final exercises To do it at home:
1. Bend triangle
Unlike Traditional curvatureIndex to do so alternative It is to put hands under the chest to join the thumb and indexes Triangle form.
Stimulation The abdomen, buttocks and legs To keep the fixed and alignment body. If you don’t have experience, you can start exercising The simplest copyIt consists of supporting the knees on the ground.
Descending Release Slowly towards the ground without sinking their backs or raising the hips. Then, pay with Arms To extension completely.
benefit: This exercise is one of the most effective programs in activation TrilogyStrengthening and toning the back of the arm.
3 exercises recommended by ACE to a trilogy muscle and fighting soft weapons
2. The money
To do this correctly PracticingA low bank, chair, or any company surface can be used. Place the hands on each aspect ConsideratsSo that the palm is supported on the bank and the fingers are slightly hung on the edge.
extension Legs Towards the front, while keeping your feet together. Move, carefully, and Buttocks Outside the bank, leave your hands instead. cut Considerats Towards the earth to the top of Arms It is parallel to the land. Use your hands, not the legs, to push up. repeat Practicing.
benefit: With this exercise, Three -headed, Which helps to develop strength and beams on the back of the arm, and improves resistance The upper train.
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3. Three -headed accessories with dumbbells
Contract Dumbbell One hand and go forward with the opposite leg. Take trunk Forward and support the free hand on the front leg. To do this correctly PracticingIt is important to keep your back straight and a fixed belly.
Take arm With dumbbell connected to the body and praises the elbow to form a The right angle. After that, take the arm back and extend as much as possible, and a feeling of activation Trilogy.
Back to The initial positionAvoid moving the arm. Do this slowly to prevent the back from getting the curve or moving the trunk.
benefit: This exercise strengthens and tones TrilogyWhich helps reduce to retreat On the back of the arm and improves and defines it.
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What is the best exercise for three muscle heads, according to Aas
he American Exercise Council (ACE) He studied the effectiveness of the most common three -head exercises in 15 women are healthy With previous weighting experience.
Los Researchers They analyzed and processed electrical imaging data (EMG), and revealed that the largest muscle activity was recorded when the participants carried out TriangleSelect as The most effective exercise of the trilogy, Although three -headed money and accessories with Dummbell did not remain far away.
This way, witty It is recommended to do this Three exercises Battle it.
This information is not replaced in any case, the medical diagnosis or prescription by the doctor. It is important to go to a specialist when symptoms occur in the event of illness and non -medication.
