{"id":11616,"date":"2026-08-16T01:23:27","date_gmt":"2026-08-15T17:23:27","guid":{"rendered":"https:\/\/gooart.space\/en\/?p=11616"},"modified":"2026-09-04T02:01:57","modified_gmt":"2026-09-03T18:01:57","slug":"%e8%82%b1%e4%b8%89%e5%a4%b4%e8%82%8c%e8%ae%ad%e7%bb%83","status":"publish","type":"post","link":"https:\/\/gooart.space\/zh\/tricep-workout\/","title":{"rendered":"\u4e09\u5934\u808c\u8bad\u7ec3\uff1a\u4e09\u675f\u5168\u9762\u8bda\u5b9e\u5b8c\u6574\u8bad\u7ec3\u6307\u5357\u2014\u2014\u5305\u542b\u6240\u6709\u5934\u90e8\u8be6\u7ec6\u52a8\u4f5c"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\"(\u300a\u4e16\u754c\u4eba\u6743\u5ba3\u8a00\u300b) <strong>\u80b1\u4e09\u5934\u808c\u8bad\u7ec3<\/strong> \u5927\u591a\u6570\u4eba\u505a\u7684\u8bad\u7ec3\u5c31\u662f\u516d\u4e2a\u5b64\u7acb\u52a8\u4f5c\u52a0\u4e00\u5f20\u201c\u6cf5\u611f\u201d\u81ea\u62cd\u3002\u7ec3\u4e86\u4e24\u7ec4\u4e4b\u540e\uff0c\u8098\u90e8\u5c31\u5f00\u59cb\u9178\u75db\uff0c\u80b1\u4e09\u5934\u808c\u957f\u5934\u6839\u672c\u6ca1\u7ec3\u5230\uff0c\u76f4\u62f3\u7684\u9501\u5b9a\u52a8\u4f5c\u4f9d\u7136\u5f88\u6162\u3002\u80b1\u4e09\u5934\u808c\u6709\u4e09\u4e2a\u808c\u5934\u5171\u7528\u4e00\u6761\u808c\u8171\u2014\u2014\u800c\u5927\u591a\u6570\u8bad\u7ec3\u8ba1\u5212\u53ea\u7ec3\u5176\u4e2d\u7684\u4e24\u4e2a\uff0c\u7136\u540e\u5c31\u79f0\u4e4b\u4e3a\u201c\u624b\u81c2\u65e5\u201d\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u672c\u6307\u5357\u6b63\u662f\u6211\u4eec\u5728\u6709\u4eba\u5c06\u201c\u9885\u9aa8\u7c89\u788e\u201d\u52a8\u4f5c\u5806\u53e0\u5230\u53d7\u635f\u7684\u8098\u5173\u8282\u4e0a\u4e4b\u524d\u5c31\u60f3\u8981\u7684\uff1a\u771f\u6b63\u91cd\u8981\u7684\u89e3\u5256\u5b66\u77e5\u8bc6\uff0c\u56db\u79cd\u5207\u5b9e\u53ef\u884c\u7684\u8bad\u7ec3\u65b9\u6848\u2014\u2014\u5728\u8bbe\u5907\u9f50\u5168\u7684\u5065\u8eab\u623f\u3001\u7528\u4e00\u5bf9\u54d1\u94c3\u3001\u7528\u4e00\u7ec4\u6ed1\u8f6e\u673a\uff0c\u6216\u8005\u4ec5\u9760\u5730\u677f\u2014\u2014\u4ee5\u53ca\u5982\u4f55\u5c06\u8be5\u8bad\u7ec3\u4e0e\u80f8\u808c\u6216\u80b1\u4e8c\u5934\u808c\u8bad\u7ec3\u7ed3\u5408\uff0c\u540c\u65f6\u53c8\u4e0d\u589e\u52a0\u6062\u590d\u8d1f\u62c5\u3002.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u76ee\u5f55<\/h2><nav><ul><li><a href=\"#what-a-tricep-workout-actually-trains\">\u4e09\u5934\u808c\u8bad\u7ec3\u5b9e\u9645\u4e0a\u5728\u953b\u70bc\u4ec0\u4e48<\/a><\/li><li><a href=\"#long-head-tricep-workout-the-one-people-skip\">\u957f\u5934\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\uff08\u5927\u5bb6\u5e38\u5ffd\u7565\u7684\u90a3\u7ec4\uff09<\/a><\/li><li><a href=\"#tricep-workout-gym-four-setups\">\u5065\u8eab\u623f\u4e09\u5934\u808c\u8bad\u7ec3\uff1a\u56db\u79cd\u8bad\u7ec3\u8bbe\u7f6e<\/a><ul><li><a href=\"#dumbbell-tricep-workout\">\u54d1\u94c3\u4e09\u5934\u808c\u8bad\u7ec3<\/a><\/li><li><a href=\"#tricep-workout-cable\">\u4e09\u5934\u808c\u8bad\u7ec3\u62c9\u529b\u7ef3<\/a><\/li><li><a href=\"#tricep-workout-no-equipment\">\u65e0\u9700\u5668\u6750\u7684\u4e09\u5934\u808c\u8bad\u7ec3<\/a><\/li><li><a href=\"#bar-and-machine\">\u68d2\u6750\u548c\u673a\u52a0\u5de5\u4ef6<\/a><\/li><\/ul><\/li><li><a href=\"#chest-and-tricep-workout-vs-bicep-and-tricep-workout\">\u80f8\u90e8\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u4e0e\u4e8c\u5934\u808c\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u7684\u5bf9\u6bd4<\/a><\/li><li><a href=\"#warm-up-and-elbow-prep\">\u70ed\u8eab\u4e0e\u8098\u90e8\u51c6\u5907<\/a><\/li><li><a href=\"#progression-getting-stronger-month-to-month\">\u8fdb\u6b65\uff1a\u6708\u590d\u4e00\u6708\uff0c\u65e5\u76ca\u5f3a\u5065<\/a><\/li><li><a href=\"#how-to-run-one-tricep-workout\">\u5982\u4f55\u8fdb\u884c\u4e00\u6b21\u80b1\u4e09\u5934\u808c\u8bad\u7ec3<\/a><ul><li><a href=\"#howto-step-1\">\u9009\u62e9\u4e00\u79cd\u914d\u7f6e<\/a><\/li><li><a href=\"#howto-step-2\">\u6d3b\u52a8\u4e00\u4e0b\u8098\u90e8<\/a><\/li><li><a href=\"#howto-step-3\">\u5148\u5199\u957f\u53e5<\/a><\/li><li><a href=\"#howto-step-4\">\u6dfb\u52a0\u538b\u82b1\u6216\u6d78\u67d3\u56fe\u6848<\/a><\/li><li><a href=\"#howto-step-5\">\u4e00\u79cd\u53ef\u9009\u7684\u6536\u5c3e\u52a8\u4f5c<\/a><\/li><li><a href=\"#howto-step-6\">\u4e00\u65e6\u505c\u5de5\u5c40\u9762\u53d8\u5f97\u68d8\u624b\uff0c\u5c31\u8be5\u505c\u624b<\/a><\/li><\/ul><\/li><li><a href=\"#common-mistakes\">\u5e38\u89c1\u9519\u8bef<\/a><\/li><li><a href=\"#safety-notes\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/a><\/li><li><a href=\"#faq\">\u5e38\u89c1\u95ee\u9898 (FAQ)<\/a><ul><li><a href=\"#faq-question-1\">\u4ec0\u4e48\u662f\u6700\u6709\u6548\u7684\u80b1\u4e09\u5934\u808c\u953b\u70bc\u65b9\u5f0f\uff1f<\/a><\/li><li><a href=\"#faq-question-2\">\u6211\u9700\u8981\u4e13\u95e8\u5b89\u6392\u4e00\u5929\u6765\u8fdb\u884c\u80b1\u4e09\u5934\u808c\u957f\u5934\u8bad\u7ec3\u5417\uff1f<\/a><\/li><li><a href=\"#faq-question-3\">\u54d1\u94c3\u4e09\u5934\u808c\u8bad\u7ec3\u4e0e\u6ed1\u8f6e\u8bad\u7ec3\u2014\u2014\u54ea\u79cd\u66f4\u597d\uff1f<\/a><\/li><li><a href=\"#faq-question-4\">\u4e0d\u7528\u5668\u68b0\u4e5f\u80fd\u7ec3\u80b1\u4e09\u5934\u808c\u5417\uff1f<\/a><\/li><li><a href=\"#faq-question-5\">\u80f8\u808c\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u4e2d\u5e94\u8be5\u5305\u542b\u591a\u5c11\u5b64\u7acb\u52a8\u4f5c\uff1f<\/a><\/li><li><a href=\"#faq-question-6\">\u5728\u8fdb\u884c\u6253\u51fb\u8bad\u7ec3\u7684\u524d\u4e00\u5929\uff0c\u6211\u5e94\u8be5\u505a\u80b1\u4e8c\u5934\u808c\u548c\u80b1\u4e09\u5934\u808c\u7684\u8bad\u7ec3\u5417\uff1f<\/a><\/li><li><a href=\"#faq-question-7\">\u8fdb\u884c\u683c\u6597\u4f53\u80fd\u8bad\u7ec3\u9700\u8981\u5065\u8eab\u5668\u6750\u5417\uff1f<\/a><\/li><\/ul><\/li><li><a href=\"#the-bottom-line\">\u7ed3\u8bba<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"1800\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4162481.jpg\" alt=\"Tricep workout \u2014 dumbbell training session in the gym\" class=\"wp-image-11620\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4162481.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4162481-768x1152.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4162481-1024x1536.jpg 1024w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4162481-8x12.jpg 8w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-4162481-600x900.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"what-a-tricep-workout-actually-trains\" class=\"wp-block-heading\">\u4e09\u5934\u808c\u8bad\u7ec3\u5b9e\u9645\u4e0a\u5728\u953b\u70bc\u4ec0\u4e48<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u80b1\u4e09\u5934\u808c\u53ea\u6709\u4e00\u4e2a\u4f5c\u7528\uff1a\u8098\u5173\u8282\u4f38\u5c55\u2014\u2014\u5373\u5728\u5bf9\u6297\u963b\u529b\u7684\u60c5\u51b5\u4e0b\u4f38\u76f4\u624b\u81c2\u3002\u65e0\u8bba\u662f\u63a8\u4e3e\u7684\u9501\u5b9a\u9636\u6bb5\u3001\u4fef\u5367\u6491\u7684\u6536\u5c3e\u52a8\u4f5c\u3001\u624b\u81c2\u5b8c\u5168\u4f38\u76f4\u65f6\u51fb\u4e2d\u7684\u76f4\u62f3\uff0c\u8fd8\u662f\u5728\u62b1\u6454\u4e2d\u5c06\u524d\u503e\u7684\u5bf9\u624b\u6321\u5728\u80f8\u524d\u7684\u77ac\u95f4\u2014\u2014\u6240\u6709\u8fd9\u4e9b\u52a8\u4f5c\u7684\u6700\u540e\u4e09\u5206\u4e4b\u4e00\uff0c\u90fd\u7531\u80b1\u4e09\u5934\u808c\u5b8c\u6210\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5728Gooart\uff0c\u6211\u4eec\u5c06\u6b64\u89c6\u4e3a\u4e0a\u63a8 <em>\u6700\u7ec8\u5f3a\u5ea6<\/em>, \uff0c\u800c\u4e0d\u662f\u4e3a\u4e86\u5065\u7f8e\u6548\u679c\u3002\u5982\u679c\u672c\u5468\u5176\u4f59\u65f6\u95f4\u90fd\u662f\u62a4\u57ab\u8bad\u7ec3\u548c\u5bf9\u7ec3\uff0c\u90a3\u4e48\u8fd9\u5802\u8bfe\u7684\u610f\u4e49\u5c31\u5728\u4e8e\u786e\u4fdd\u5f53\u80ba\u90e8\u5598\u606f\u58f0\u5927\u4f5c\u65f6\uff0c\u624b\u81c2\u5728\u7b2c\u4e09\u56de\u5408\u4ecd\u80fd\u4fdd\u6301\u6d3b\u529b\u3002\u7f8e\u89c2\u6548\u679c\u53ea\u662f\u987a\u5e26\u7684\u526f\u4ea7\u54c1\u3002\u8bad\u7ec3\u5b83\u7684\u539f\u56e0\u5728\u4e8e\uff0c\u8098\u90e8\u4f38\u5c55\u529b\u91cf\u4e0d\u8db3\u7684\u95ee\u9898\u4f1a\u4f53\u73b0\u5728\u5404\u4e2a\u65b9\u9762\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u672c\u6b21\u4f1a\u8bae\u7684\u5185\u5bb9\u662f <em>\u4e0d<\/em>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4ece\u4e09\u4e2a\u89d2\u5ea6\u62cd\u6444\u7684\u4e8c\u5341\u7ec4\u56de\u8e22\u52a8\u4f5c\u3002.<\/li>\n\n\n\n<li>\u4e0d\u505a\u63a8\u4e3e\u8bad\u7ec3\u7684\u4e00\u4e2a\u7406\u7531\u3002\u63a8\u4e3e\u52a8\u4f5c\u627f\u62c5\u4e86\u4f60\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u91cf\u7684\u7edd\u5927\u90e8\u5206\uff1b\u5b64\u7acb\u8bad\u7ec3\u662f\u201c\u624b\u672f\u5200\u201d\uff0c\u800c\u975e\u201c\u6b63\u9910\u201d\u3002.<\/li>\n\n\n\n<li>\u5fc5\u987b\u914d\u5907\u4e00\u5957\u7535\u7f06\u5806\u53e0\u88c5\u7f6e\u3002\u5982\u679c\u5f2f\u5934\u5728\u53d7\u8f7d\u65f6\u786e\u5b9e\u4f1a\u5411\u4e0b\u5ef6\u4f38\uff0c\u5219\u5730\u9762\u5b89\u88c5\u578b\u4e5f\u7b26\u5408\u8981\u6c42\u3002.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u5757\u808c\u8089\u7531\u4e09\u4e2a\u808c\u5934\u5171\u540c\u627f\u62c5\u529f\u80fd\u3002\u5916\u4fa7\u5934\u6784\u6210\u5916\u4fa7\u9a6c\u8e44\u5f62\u7ed3\u6784\uff0c\u5e76\u5728\u91cd\u538b\u52a8\u4f5c\u4e2d\u627f\u62c5\u5927\u90e8\u5206\u5de5\u4f5c\u3002\u5185\u4fa7\u5934\u4f4d\u7f6e\u8f83\u6df1\uff0c\u51e0\u4e4e\u53c2\u4e0e\u6240\u6709\u4f38\u5c55\u52a8\u4f5c\u3002\u957f\u5934\u662f\u552f\u4e00\u8de8\u8d8a\u80a9\u5173\u8282\u7684\u808c\u5934\u2014\u2014\u8fd9\u4e5f\u662f\u4e3a\u4ec0\u4e48\u4e0b\u6587\u4f1a\u4e13\u95e8\u5bf9\u5176\u8fdb\u884c\u4ecb\u7ecd\u3002\u8981\u5168\u9762\u4e86\u89e3\u5176\u89e3\u5256\u7ed3\u6784\uff0c\u8bf7\u53c2\u9605 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Triceps_brachii\" target=\"_blank\" rel=\"noopener\">\u80b1\u4e09\u5934\u808c<\/a> \u8be5\u6761\u76ee\u662f\u4e00\u4efd\u4e0d\u9519\u7684\u514d\u8d39\u53c2\u8003\u8d44\u6599\u3002.<\/p>\n\n\n\n<h2 id=\"long-head-tricep-workout-the-one-people-skip\" class=\"wp-block-heading\">\u957f\u5934\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\uff08\u5927\u5bb6\u5e38\u5ffd\u7565\u7684\u90a3\u7ec4\uff09<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u7531\u4e8e\u80b1\u4e09\u5934\u808c\u957f\u5934\u6a2a\u8de8\u80a9\u90e8\uff0c\u53ea\u6709\u5f53\u624b\u81c2\u4e3e\u8fc7\u5934\u9876\u65f6\uff0c\u5b83\u624d\u4f1a\u88ab\u62c9\u4f38\u2014\u2014\u4ece\u800c\u5f97\u5230\u6b63\u786e\u7684\u8d1f\u8377\u3002 \u5728\u8098\u90e8\u7d27\u8d34\u8eab\u4f53\u4e00\u4fa7\u8fdb\u884c\u4e0b\u538b\u8bad\u7ec3\u65f6\uff0c\u4e3b\u8981\u953b\u70bc\u7684\u662f\u5916\u4fa7\u5934\u548c\u5185\u4fa7\u5934\u3002\u8fd9\u5c31\u662f\u4e3a\u4ec0\u4e48\u4e00\u540d\u4e3e\u91cd\u8fd0\u52a8\u5458\u5373\u4f7f\u505a\u4e86\u591a\u5e74\u7684\u4e0b\u538b\u8bad\u7ec3\uff0c\u4e0a\u81c2\u4f9d\u7136\u5e73\u5766\uff1a\u957f\u5934\u808c\u8089\u5728\u6b64\u671f\u95f4\u59cb\u7ec8\u53ea\u662f\u201c\u8fc7\u5ba2\u201d\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u4e2a\u8bad\u7ec3\u65b9\u6848\u5e76\u4e0d\u9700\u8981\u5355\u72ec\u5b89\u6392\u4e00\u5929\u3002\u5b83\u662f\u5728\u672c\u6b21\u8bad\u7ec3\u4e2d\u52a0\u5165\u4e00\u5230\u4e24\u4e2a\u8fc7\u5934\u4f38\u5c55\u52a8\u4f5c\uff1a\u8fc7\u5934\u54d1\u94c3\u4f38\u5c55\u3001\u8fc7\u5934\u6ed1\u8f6e\u4f38\u5c55\uff0c\u6216\u8005\u4e0a\u659c\u51f3\u8fc7\u5934\u53d8\u5f0f\u3002\u8fdb\u884c\u4e24\u5230\u4e09\u7ec4\u9ad8\u5f3a\u5ea6\u7ec4\uff0c\u6bcf\u7ec48\u201312\u6b21\uff0c\u4e0a\u81c2\u4fdd\u6301\u5782\u76f4\uff0c\u8fd9\u6837\u5c31\u5b8c\u6574\u4e86 <strong>\u80b1\u4e09\u5934\u808c\u957f\u5934\u8bad\u7ec3<\/strong> \u5bf9\u5927\u591a\u6570\u4eba\u6765\u8bf4\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5173\u952e\u8981\u70b9\uff1a\u4fdd\u6301\u4e0a\u81c2\u7a33\u5b9a\uff0c\u8ba9\u8098\u90e8\u5b8c\u6210\u5168\u90e8\u5f2f\u66f2\u52a8\u4f5c\u3002\u5f53\u80a9\u8180\u60f3\u8981\u6446\u52a8\u65f6\uff0c\u7acb\u5373\u505c\u6b62\u4e0b\u653e\u52a8\u4f5c\u3002\u9009\u62e9\u4e00\u4e2a\u80fd\u57283\u79d2\u7684\u8d1f\u5411\u9636\u6bb5\u5185\u5b8c\u5168\u63a7\u5236\u4f4f\u7684\u91cd\u91cf\u3002\u5982\u679c\u80a9\u8180\u5f00\u59cb\u5c06\u91cd\u91cf\u201c\u5212\u201d\u4e0a\u6765\uff0c\u8bf4\u660e\u91cd\u91cf\u8fc7\u91cd\uff0c\u4e14\u80b1\u4e09\u5934\u808c\u957f\u5934\u5df2\u8131\u79bb\u53d1\u529b\u72b6\u6001\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5934\u9876\u52a8\u4f5c\u4e5f\u4f1a\u5bf9\u80cc\u9614\u808c\u548c\u80a9\u5c48\u808c\u63d0\u51fa\u4e00\u5b9a\u8981\u6c42\uff0c\u56e0\u6b64\u5e94\u5c06\u5176\u5b89\u6392\u5728\u8bad\u7ec3\u521d\u671f\u2014\u2014\u5373\u7b2c\u4e00\u6216\u7b2c\u4e8c\u4e2a\u52a8\u4f5c\u2014\u2014\u6b64\u65f6\u4f53\u529b\u5c1a\u4f73\uff0c\u80fd\u591f\u4fdd\u6301\u808b\u9aa8\u4e0b\u6c89\u5e76\u786e\u4fdd\u52a8\u4f5c\u8f68\u8ff9\u6807\u51c6\u3002.<\/p>\n\n\n\n<h2 id=\"tricep-workout-gym-four-setups\" class=\"wp-block-heading\">\u5065\u8eab\u623f\u4e09\u5934\u808c\u8bad\u7ec3\uff1a\u56db\u79cd\u8bad\u7ec3\u8bbe\u7f6e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A <strong>\u4e09\u5934\u808c\u8bad\u7ec3 \u5065\u8eab\u623f<\/strong> \u8be5\u73af\u8282\u65e0\u9700\u52a8\u7528\u5927\u697c\u91cc\u7684\u6bcf\u53f0\u673a\u5668\u3002\u6bcf\u5929\u9009\u62e9\u4e00\u79cd\u914d\u7f6e\u65b9\u6848\u5e76\u5b8c\u6210\u5b83\u3002\u4ee5\u4e0b\u662f\u56db\u79cd\u9009\u9879\uff0c\u6309\u5176\u5b9e\u9645\u4f18\u52bf\u6392\u5e8f\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u8bbe\u7f6e<\/th><th>\u7ea6\u4f2f<\/th><th>\u5982\u679c\u2026\u2026\u8bf7\u8df3\u8fc7<\/th><\/tr><\/thead><tbody><tr><td>\u54d1\u94c3<\/td><td>\u6bcf\u6761\u652f\u81c2\u90fd\u575a\u56fa\u53ef\u9760\uff1b\u4fbf\u4e8e\u643a\u5e26\uff1b\u8f7b\u677e\u5b8c\u6210\u5934\u9876\u4f5c\u4e1a<\/td><td>\u4e0d\u8038\u8038\u80a9\uff0c\u5c31\u591f\u4e0d\u7740\u5934\u9876\u4e0a\u7684\u94c3\u94db<\/td><\/tr><tr><td>\u7535\u7f06<\/td><td>\u6052\u5b9a\u5f20\u529b\uff1b\u4e24\u79d2\u949f\u5185\u7684\u8f7d\u8377\u53d8\u5316<\/td><td>\u6808\u4e2d\u5305\u542b\u4e00\u4e2a\u961f\u5217\uff0c\u4f60\u8fd8\u6709\u5341\u4e8c\u5206\u949f<\/td><\/tr><tr><td>\u65e0\u8bbe\u5907<\/td><td>\u7a84\u63e1\u4fef\u5367\u6491\u7cfb\u5217\uff1b\u968f\u65f6\u968f\u5730\u90fd\u80fd\u953b\u70bc<\/td><td>\u4f60\u7684\u80a9\u8180\u5df2\u7ecf\u53d7\u591f\u4e86\u4fef\u8eab\u6491\u4f53\u4e86<\/td><\/tr><tr><td>\u6746 \/ \u673a\u5668<\/td><td>\u6700\u91cd\u7684\u7edd\u5bf9\u9501\u5b9a\u8f7d\u8377<\/td><td>\u505a\u201c\u9885\u9aa8\u7c89\u788e\u8005\u201d\u52a8\u4f5c\u65f6\uff0c\u8098\u90e8\u5c31\u5df2\u7ecf\u5f00\u59cb\u9690\u9690\u4f5c\u75db\u4e86<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 id=\"dumbbell-tricep-workout\" class=\"wp-block-heading\">\u54d1\u94c3\u4e09\u5934\u808c\u8bad\u7ec3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u662f\u6700\u4fbf\u4e8e\u643a\u5e26\u7684\u9009\u62e9\uff0c\u4e5f\u662f\u6700\u516c\u5e73\u7684\uff1a\u6bcf\u6761\u624b\u81c2\u90fd\u8981\u72ec\u7acb\u5b8c\u6210\u81ea\u5df1\u7684\u91cd\u590d\u52a8\u4f5c\uff0c\u8f83\u5f31\u7684\u4e00\u4fa7\u65e0\u5904\u85cf\u8eab\u3002A <strong>\u54d1\u94c3\u4e09\u5934\u808c\u8bad\u7ec3<\/strong> \u771f\u6b63\u914d\u5f97\u4e0a\u8fd9\u4e2a\u540d\u5b57\u7684\uff0c\u662f\u4ee5\u4e0b\u4e09\u4e2a\u62db\u5f0f\uff1a<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u5934\u9876\u54d1\u94c3\u4f38\u5c55\u2014\u2014\u53cc\u624b\u63e1\u4f4f\u4e00\u4e2a\u54d1\u94c3\uff0c\u6216\u8005\u4e3a\u4e86\u66f4\u4e25\u683c\u5730\u6267\u884c\uff0c\u6bcf\u53ea\u624b\u81c2\u5404\u63e1\u4e00\u4e2a\u54d1\u94c3\u2014\u20143\u7ec4\uff0c\u6bcf\u7ec48\u201312\u6b21\u3002.<\/li>\n\n\n\n<li>\u7a84\u63e1\u54d1\u94c3\u63a8\u4e3e\u6216\u5730\u677f\u63a8\u4e3e\u2014\u2014\u638c\u5fc3\u671d\u4e0b\uff0c\u8098\u90e8\u8d34\u8fd1\u8eab\u4f53\u2014\u20143\u7ec4\uff0c\u6bcf\u7ec46\u201310\u6b21\u3002.<\/li>\n\n\n\n<li>\u540e\u8e22\u6216\u7b2c\u4e8c\u7ec4\u5934\u9876\u4e3e\u2014\u20142\u7ec4\uff0c\u4e25\u683c\u52a8\u4f5c\uff0c\u4ec5\u5f53\u524d\u4e24\u7ec4\u52a8\u4f5c\u6807\u51c6\u65f6\u624d\u8fdb\u884c\u3002.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e24\u4e2a\u9ad8\u5f3a\u5ea6\u52a8\u4f5c\u80dc\u8fc7\u4e94\u4e2a\u9a6c\u9a6c\u864e\u864e\u7684\u5b64\u7acb\u52a8\u4f5c\u3002\u5982\u679c\u4f60\u53ea\u6709\u4e09\u5341\u5206\u949f\uff0c\u5c31\u505a\u524d\u4e24\u4e2a\u52a8\u4f5c\uff0c\u7136\u540e\u8d70\u4eba\u3002.<\/p>\n\n\n\n<h3 id=\"tricep-workout-cable\" class=\"wp-block-heading\">\u4e09\u5934\u808c\u8bad\u7ec3\u62c9\u529b\u7ef3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A <strong>\u4e09\u5934\u808c\u8bad\u7ec3\u6ed1\u8f6e<\/strong> \u672c\u8bad\u7ec3\u8bfe\u7684\u5185\u5bb9\u662f\u4e0b\u538b\u52a0\u5934\u9876\u7ef3\u7d22\u4f38\u5c55\u2014\u2014\u8fd9\u5c31\u662f\u5168\u90e8\u5185\u5bb9\u3002\u7ef3\u7d22\u80fd\u5728\u6574\u4e2a\u52a8\u4f5c\u8303\u56f4\u5185\u4fdd\u6301\u6052\u5b9a\u5f20\u529b\uff0c\u800c\u54d1\u94c3\u505a\u4e0d\u5230\u8fd9\u4e00\u70b9\uff1b\u6b64\u5916\uff0c\u66f4\u6362\u8d1f\u91cd\u53ea\u9700\u4e24\u79d2\uff0c\u8fd9\u5728\u8bad\u7ec3\u9ad8\u5cf0\u671f\u5c24\u4e3a\u91cd\u8981\u3002 \u5982\u679c\u4f60\u559c\u6b22\u9501\u5b9a\u65f6\u7684\u81c2\u5c55\u5e45\u5ea6\uff0c\u5c31\u7528\u7ef3\u7d22\uff1b\u5982\u679c\u60f3\u8981\u66f4\u91cd\u7684\u8d1f\u8377\uff0c\u5c31\u7528\u76f4\u6746\uff1b\u5982\u679c\u5355\u4fa7\u8098\u90e8\u4e0d\u9002\uff0c\u5c31\u7528\u5355\u67c4\u3002\u4e0d\u8981\u4ec5\u4ec5\u56e0\u4e3a\u6ed1\u8f6e\u7ec4\u662f\u7a7a\u95f2\u7684\u5c31\u6dfb\u52a0\u7b2c\u4e09\u4e2a\u6ed1\u8f6e\u52a8\u4f5c\uff1b\u540c\u4e00\u63a8\u4e0b\u52a8\u4f5c\u7684\u4e0d\u540c\u89d2\u5ea6\uff0c\u4e0d\u8fc7\u662f\u540c\u4e00\u7ec4\u8bad\u7ec3\u6362\u4e86\u79cd\u8868\u73b0\u5f62\u5f0f\u7f62\u4e86\u3002.<\/p>\n\n\n\n<h3 id=\"tricep-workout-no-equipment\" class=\"wp-block-heading\">\u65e0\u9700\u5668\u6750\u7684\u4e09\u5934\u808c\u8bad\u7ec3<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A <strong>\u65e0\u9700\u5668\u68b0\u7684\u4e09\u5934\u808c\u8bad\u7ec3<\/strong> \u8be5\u8bad\u7ec3\u57fa\u4e8e\u7a84\u63e1\u4fef\u5367\u6491\u7cfb\u5217\uff1a\u53cc\u624b\u4f4d\u4e8e\u80a9\u8180\u6b63\u4e0b\u65b9\uff0c\u8098\u90e8\u6cbf\u808b\u9aa8\u5411\u540e\u79fb\u52a8\uff0c\u6bcf\u6b21\u91cd\u590d\u90fd\u8981\u5b8c\u5168\u4f38\u76f4\u624b\u81c2\u3002\u5f53\u8fd9\u4e2a\u52a8\u4f5c\u53d8\u5f97\u8f7b\u677e\u65f6\u2014\u2014\u8fd9\u5fc5\u7136\u4f1a\u53d1\u751f\u2014\u2014\u5982\u679c\u624b\u8155\u80fd\u627f\u53d7\u7684\u8bdd\uff0c\u5c31\u8f6c\u4e3a\u94bb\u77f3\u5f0f\u4fef\u5367\u6491\uff0c\u63a5\u7740\u662f\u62ac\u811a\u4fef\u5367\u6491\uff0c\u6700\u540e\u662f\u56db\u79d2\u6162\u901f\u4e0b\u653e\u3002 \u4fef\u5367\u6491\u662f\u53ef\u9009\u7684\u9644\u52a0\u52a8\u4f5c\uff0c\u800c\u975e\u57fa\u7840\u8bad\u7ec3\uff1b\u4fdd\u6301\u53cc\u80a9\u7d27\u8d34\uff0c\u4e0b\u538b\u81f3\u79bb\u5730\u4e24\u82f1\u5bf8\u65f6\u505c\u6b62\u3002\u82e5\u4ee5\u6b63\u786e\u7684\u8282\u594f\u8fdb\u884c\uff0c\u5730\u9762\u8bad\u7ec3\u7684\u5f3a\u5ea6\u751a\u81f3\u8d85\u8fc7\u5927\u591a\u6570\u5668\u68b0\u5faa\u73af\u8bad\u7ec3\u3002.<\/p>\n\n\n\n<h3 id=\"bar-and-machine\" class=\"wp-block-heading\">\u68d2\u6750\u548c\u673a\u52a0\u5de5\u4ef6<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u9885\u9aa8\u7c89\u788e\u201d\u548c\u201c\u5668\u68b0\u4e0b\u538b\u201d\u5404\u6709\u5176\u7528\uff1a\u80fd\u63d0\u4f9b\u66f4\u5927\u7684\u7edd\u5bf9\u8d1f\u8377\uff0c\u4e14\u5931\u63a7\u60c5\u51b5\u6613\u4e8e\u5904\u7406\u3002\u5176\u4ee3\u4ef7\u662f\u624b\u8155\u548c\u8098\u90e8\u7684\u8fd0\u52a8\u8f68\u8ff9\u56fa\u5b9a\u4e0d\u53d8\uff0c\u6709\u4e9b\u4eba\u7684\u8098\u90e8\u5bf9\u6b64\u96be\u4ee5\u9002\u5e94\u3002\u5982\u679c\u4f60\u7684\u8098\u90e8\u611f\u5230\u4e0d\u9002\uff0c\u8fd9\u5c31\u662f\u8eab\u4f53\u53d1\u51fa\u7684\u4fe1\u53f7\u2014\u2014\u6b64\u65f6\u5e94\u8c03\u6574\u8bad\u7ec3\u65b9\u6848\uff0c\u800c\u4e0d\u662f\u786c\u6491\u7740\u7ee7\u7eed\u3002.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"1200\" height=\"833\" src=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-3837781.jpg\" alt=\"Cable tricep workout \u2014 rope pressdown at the cable stack\" class=\"wp-image-11619\" srcset=\"https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-3837781.jpg 1200w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-3837781-768x533.jpg 768w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-3837781-18x12.jpg 18w, https:\/\/gooart.space\/wp-content\/uploads\/pexels-photo-3837781-600x417.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 id=\"chest-and-tricep-workout-vs-bicep-and-tricep-workout\" class=\"wp-block-heading\">\u80f8\u90e8\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u4e0e\u4e8c\u5934\u808c\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u7684\u5bf9\u6bd4<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u80f8\u90e8\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3<\/strong> \u8fd9\u662f\u4e00\u79cd\u65e0\u8bba\u4f60\u662f\u5426\u6709\u610f\u4e3a\u4e4b\u90fd\u4f1a\u81ea\u7136\u53d1\u751f\u7684\u642d\u914d\uff1a\u6bcf\u6b21\u5367\u63a8\u3001\u4e0a\u659c\u63a8\u4e3e\u548c\u4fef\u5367\u6491\uff0c\u540c\u65f6\u4e5f\u5728\u953b\u70bc\u80b1\u4e09\u5934\u808c\u3002\u660e\u667a\u7684\u505a\u6cd5\u662f\u5c06\u63a8\u4e3e\u52a8\u4f5c\u4f5c\u4e3a\u8bad\u7ec3\u7684\u4e3b\u8981\u90e8\u5206\uff0c\u5e76\u5728\u4e4b\u540e\u4ec5\u6dfb\u52a0\u4e00\u4e2a\u5b64\u7acb\u52a8\u4f5c\u2014\u2014\u4e00\u4e2a\uff0c\u800c\u4e0d\u662f\u4e09\u4e2a\u3002 \u5982\u679c\u4f60\u8fdb\u884c\u4e86\u5927\u91cd\u91cf\u7684\u63a8\u4e3e\uff0c\u4e09\u5934\u808c\u5df2\u7ecf\u201c\u9886\u5230\u5de5\u8d44\u201d\u4e86\uff1b\u5b64\u7acb\u8bad\u7ec3\u53ea\u662f\u201c\u5c0f\u8d39\u201d\uff0c\u800c\u4e0d\u662f\u201c\u7b2c\u4e8c\u4efd\u5de5\u8d44\u201d\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u80b1\u4e8c\u5934\u808c\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3<\/strong> \u8fd9\u662f\u7ecf\u5178\u7684\u81c2\u90e8\u8bad\u7ec3\u65e5\uff1a\u5bf9\u6297\u808c\u7fa4\u642d\u914d\u3001\u77ed\u6682\u4f11\u606f\u3001\u5f3a\u70c8\u7684\u5145\u8840\u611f\u3002\u5f53\u672c\u5468\u7684\u63a8\u4e3e\u8bad\u7ec3\u91cf\u5df2\u5728\u5176\u4ed6\u8bad\u7ec3\u4e2d\u5b8c\u6210\u65f6\uff0c\u8fd9\u79cd\u5b89\u6392\u624d\u663e\u5f97\u540d\u526f\u5176\u5b9e\u3002 \u4f46\u5982\u679c\u4f60\u7684\u8098\u90e8\u662f\u6700\u5148\u80bf\u80c0\u7684\u90e8\u4f4d\uff0c\u90a3\u4e48\u5728\u8fdb\u884c\u9ad8\u5f3a\u5ea6\u62a4\u57ab\u8bad\u7ec3\u7684\u524d\u4e00\u5929\u5c31\u4e0d\u5e94\u5b89\u6392\u8fd9\u4e2a\u8bad\u7ec3\u2014\u2014\u75b2\u52b3\u5bfc\u81f4\u7684\u9501\u5b9a\u52a8\u4f5c\u4f1a\u4f7f\u51fa\u62f3\u4e0d\u7a33\uff0c\u800c\u51fa\u62f3\u4e0d\u7a33\u53c8\u4f1a\u5bfc\u81f4\u80a9\u8180\u9178\u75db\u3002.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e00\u6761\u7ecf\u5f97\u8d77\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u8ba1\u5212\u8003\u9a8c\u7684\u6bcf\u5468\u539f\u5219\uff1a\u6bcf\u5468\u8fdb\u884c\u4e24\u6b21\u4e0a\u80a2\u63a8\u529b\u8bad\u7ec3\uff0c\u4e24\u6b21\u8bad\u7ec3\u95f4\u9694\u81f3\u5c1148\u5c0f\u65f6\uff0c\u521d\u671f\u6bcf\u5468\u9ad8\u5f3a\u5ea6\u7ec4\u6570\u4e0a\u9650\u4e3a4\u81f36\u7ec4\u3002\u4ec5\u5f53\u6062\u590d\u72b6\u51b5\u597d\u5230\u4ee4\u4eba\u4e4f\u5473\u65f6\u2014\u2014\u7761\u7720\u3001\u8098\u90e8\u72b6\u51b5\u548c\u8bad\u7ec3\u8d28\u91cf\u90fd\u5341\u5206\u7406\u60f3\u2014\u2014\u624d\u589e\u52a0\u7ec4\u6570\u3002.<\/p>\n\n\n\n<h2 id=\"warm-up-and-elbow-prep\" class=\"wp-block-heading\">\u70ed\u8eab\u4e0e\u8098\u90e8\u51c6\u5907<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Triceps work looks harmless and bills you later through the tendon, so the warm-up is the session&#8217;s insurance policy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Two minutes of easy arm circles and band pull-aparts to wake the shoulders.<\/li>\n\n\n\n<li>One or two light sets of the first exercise \u2014 half the working load, no bounce, full lockout.<\/li>\n\n\n\n<li>Ten easy close-grip push-ups if the session is floor-based.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If the elbow feels creaky on the warm-up sets, that is the session telling you to drop the load \u2014 not to push through and see.<\/p>\n\n\n\n<h2 id=\"progression-getting-stronger-month-to-month\" class=\"wp-block-heading\">\u8fdb\u6b65\uff1a\u6708\u590d\u4e00\u6708\uff0c\u65e5\u76ca\u5f3a\u5065<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Isolation grows on boring progression, not novelty. Run double progression: pick a rep range \u2014 say 8\u201312 \u2014 keep the load until every set hits 12 with clean form, then add the smallest available weight and start back at 8. For floor work, progress the lever instead: flat, then diamond, then feet elevated, then tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Log the numbers. The lifter who writes \u201coverhead DB, 20 lb \u00d7 10, 9, 8\u201d next to last week&#8217;s \u201c10, 9, 7\u201d never has to guess whether the program works. The one who chases a different finisher every session is doing cardio with dumbbells.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deload roughly every fourth to sixth week: same exercises, half the sets, easy loads. Elbow tendons adapt slower than muscle does, and the deload is where they catch up.<\/p>\n\n\n\n<h2 id=\"how-to-run-one-tricep-workout\" class=\"wp-block-heading\">\u5982\u4f55\u8fdb\u884c\u4e00\u6b21\u80b1\u4e09\u5934\u808c\u8bad\u7ec3<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">About 25 minutes, start to finish.<\/p>\n\n\n<div id=\"rank-math-howto\" class=\"rank-math-block\" >\n<div class=\"rank-math-howto-description\">\n\n<p>\u5982\u4f55\u8fdb\u884c\u4e00\u6b21\u624e\u5b9e\u7684\u4e09\u5934\u808c\u8bad\u7ec3\uff1a\u5148\u7ec3\u957f\u5934\uff0c\u63a5\u7740\u8fdb\u884c\u9501\u5b9a\u52a8\u4f5c\uff0c\u6700\u540e\u53ef\u9009\u4e00\u4e2a\u6536\u5c3e\u52a8\u4f5c\u3002.<\/p>\n\n<\/div>\n<p class=\"rank-math-howto-duration\"><strong>Total Time:<\/strong> <span>25 minutes<\/span><\/p>\n<div class=\"rank-math-steps\">\n<div id=\"howto-step-1\" class=\"rank-math-step\">\n<h3 class=\"rank-math-step-title\">\u9009\u62e9\u4e00\u79cd\u914d\u7f6e<\/h3>\n<div class=\"rank-math-step-content\"><p>u003cpu003e\u5065\u8eab\u623f\u62c9\u529b\u7ef3\u3001\u4e00\u5bf9\u54d1\u94c3\uff0c\u6216\u8005\u5730\u677f\u3002\u4e0d\u8981\u5728\u540c\u4e00\u8bad\u7ec3\u4e2d\u5c06\u8fd9\u4e09\u6837\u6df7\u7528\u3002u003c\/pu003e<\/p>\n<\/div>\n<\/div>\n<div id=\"howto-step-2\" class=\"rank-math-step\">\n<h3 class=\"rank-math-step-title\">\u6d3b\u52a8\u4e00\u4e0b\u8098\u90e8<\/h3>\n<div class=\"rank-math-step-content\"><p>u003cpu003e\u4e24\u5957\u7b80\u6613\u9501\u5b9a\u88c5\u7f6e\u3002\u65e0\u5f39\u8df3\u3002u003c\/pu003e<\/p>\n<\/div>\n<\/div>\n<div id=\"howto-step-3\" class=\"rank-math-step\">\n<h3 class=\"rank-math-step-title\">\u5148\u5199\u957f\u53e5<\/h3>\n<div class=\"rank-math-step-content\"><p>u003cpu003e\u5934\u9876\u4f38\u5c55\uff0c3\u7ec4\uff0c\u6bcf\u7ec48\u201312\u6b21\u3002\u5728\u80a9\u8180\u6446\u52a8\u4e4b\u524d\u505c\u6b62\u3002u003c\/pu003e<\/p>\n<\/div>\n<\/div>\n<div id=\"howto-step-4\" class=\"rank-math-step\">\n<h3 class=\"rank-math-step-title\">\u6dfb\u52a0\u538b\u82b1\u6216\u6d78\u67d3\u56fe\u6848<\/h3>\n<div class=\"rank-math-step-content\"><p>u003cpu003e\u7a84\u63e1\u63a8\u4e3e\u3001\u7a84\u63e1\u4fef\u5367\u6491\u6216\u6807\u51c6\u53cc\u6760\u81c2\u5c48\u4f38\u3002\u6bcf\u7ec46\u201310\u6b21\uff0c\u51713\u7ec4\u3002u003c\/pu003e<\/p>\n<\/div>\n<\/div>\n<div id=\"howto-step-5\" class=\"rank-math-step\">\n<h3 class=\"rank-math-step-title\">\u4e00\u79cd\u53ef\u9009\u7684\u6536\u5c3e\u52a8\u4f5c<\/h3>\n<div class=\"rank-math-step-content\"><p>u003cpu003e\u7ef3\u7d22\u4e0b\u538b\u6216\u53cd\u5411\u63a8\u4e3e\u3002\u4e24\u7ec4\u3002\u7136\u540e\u79bb\u5f00\u3002u003c\/pu003e<\/p>\n<\/div>\n<\/div>\n<div id=\"howto-step-6\" class=\"rank-math-step\">\n<h3 class=\"rank-math-step-title\">\u4e00\u65e6\u505c\u5de5\u5c40\u9762\u53d8\u5f97\u68d8\u624b\uff0c\u5c31\u8be5\u505c\u624b<\/h3>\n<div class=\"rank-math-step-content\"><p>u003cpu003e\u5728\u8098\u90e8\u8def\u5f84\u4e2d\u65ad\u540e\u4ecd\u8bd5\u56fe\u8ffd\u8d76\u6cf5\uff0c\u8fd9\u5c31\u662f\u4eba\u4eec\u4ea7\u751f\u808c\u8171\u566a\u97f3\u7684\u539f\u56e0\u3002u003c\/pu003e<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n\n\n\n<h2 id=\"common-mistakes\" class=\"wp-block-heading\">\u5e38\u89c1\u9519\u8bef<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Only pressdowns.<\/strong> A pressdown-only routine leaves the long head untrained. Add one overhead move and the whole arm changes shape.<\/li>\n\n\n\n<li><strong>Flaring the elbows on every set.<\/strong> The shoulder steals the rep. Tuck the elbows to roughly 45 degrees from the torso.<\/li>\n\n\n\n<li><strong>Skull crushers as a personality.<\/strong> Fine occasionally, brutal as a religion. Rotate with cable and dumbbell work so the elbow sees different paths.<\/li>\n\n\n\n<li><strong>Stacking chest, biceps, and triceps in one session.<\/strong> That is a recovery bill, not a program. Pick a pairing, then wonder no more why the jab dies tomorrow.<\/li>\n\n\n\n<li><strong>Dips to failure with a shrug.<\/strong> That is a front-delt complaint form. Stop two inches before the pinch, every time.<\/li>\n\n\n\n<li><strong>Training through elbow pain.<\/strong> Pain is data. Change the angle or the setup before you change your definition of normal.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"safety-notes\" class=\"wp-block-heading\">\u5b89\u5168\u6ce8\u610f\u4e8b\u9879<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start lighter than your pressing working weight. Isolation exposes the tendon.<\/li>\n\n\n\n<li>Sharp front-elbow pain is not \u201cthe muscle working.\u201d Flatten the angle, shorten the range, or stop. Persistent pain gets a professional, not another set.<\/li>\n\n\n\n<li>Keep wrists stacked on every extension. A folded wrist under a kickback is a sprain with extra steps.<\/li>\n\n\n\n<li>Combat weeks: put this session after skill work or on its own day. Tired elbows do not make cleaner punches.<\/li>\n\n\n\n<li>For general background on loading and recovery, see <a href=\"https:\/\/en.wikipedia.org\/wiki\/Strength_training\" target=\"_blank\" rel=\"noopener\">\u529b\u91cf\u8bad\u7ec3<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"faq\" class=\"wp-block-heading\">\u5e38\u89c1\u95ee\u9898 (FAQ)<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-1\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u4ec0\u4e48\u662f\u6700\u6709\u6548\u7684\u80b1\u4e09\u5934\u808c\u953b\u70bc\u65b9\u5f0f\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u90a3\u79cd\u53ea\u523a\u6fc0\u4e00\u6b21\u957f\u5934\u808c\u3001\u9501\u5b9a\u4e00\u4e2a\u63a8\u4e3e\u6216\u4fef\u5367\u6491\u52a8\u4f5c\u6a21\u5f0f\uff0c\u5e76\u5728\u8098\u90e8\u5f00\u59cb\u53d1\u51fa\u5f02\u54cd\u524d\u5c31\u505c\u6b62\u7684\u8bad\u7ec3\u3002 \u6700\u7406\u60f3\u7684\u8bad\u7ec3\u901a\u5e38\u662f\u4f60\u80fd\u6062\u590d\u8fc7\u6765\u7684\u6700\u77ed\u8bad\u7ec3\u2014\u2014\u4e24\u4e2a\u590d\u5408\u52a8\u4f5c\u52a0\u4e00\u4e2a\u6536\u5c3e\u52a8\u4f5c\uff0c\u80dc\u8fc7\u5728\u516d\u53f0\u5668\u68b0\u4e0a\u6577\u884d\u4e86\u4e8b\u5730\u8bad\u7ec3\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-2\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u6211\u9700\u8981\u4e13\u95e8\u5b89\u6392\u4e00\u5929\u6765\u8fdb\u884c\u80b1\u4e09\u5934\u808c\u957f\u5934\u8bad\u7ec3\u5417\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u5728\u5e38\u89c4\u8bad\u7ec3\u4e2d\uff0c\u4e00\u6b21\u5934\u9876\u52a8\u4f5c\u5c31\u8db3\u4ee5\u6ee1\u8db3\u9700\u6c42\u3002\u4e13\u95e8\u5b89\u6392\u4e00\u4e2a\u201c\u957f\u5934\u201d\u8bad\u7ec3\u65e5\uff0c\u5176\u5b9e\u662f\u5728\u89e3\u51b3\u4e00\u4e2a\u7f16\u7a0b\u65e9\u5df2\u89e3\u51b3\u7684\u95ee\u9898\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-3\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u54d1\u94c3\u4e09\u5934\u808c\u8bad\u7ec3\u4e0e\u6ed1\u8f6e\u8bad\u7ec3\u2014\u2014\u54ea\u79cd\u66f4\u597d\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u5982\u679c\u72ec\u81ea\u8bad\u7ec3\u6216\u5916\u51fa\u65c5\u884c\uff0c\u5efa\u8bae\u4f7f\u7528\u54d1\u94c3\u3002\u5982\u679c\u60f3\u8981\u6052\u5b9a\u5f20\u529b\u548c\u5feb\u901f\u7684\u8d1f\u91cd\u53d8\u5316\uff0c\u5219\u5efa\u8bae\u4f7f\u7528\u6ed1\u8f6e\u673a\u3002\u4e24\u8005\u90fd\u80fd\u953b\u70bc\u5230\u76f8\u540c\u7684\u808c\u8089\uff1b\u4f46\u5728\u540c\u4e00\u5929\u5185\u540c\u65f6\u8fdb\u884c\u8fd9\u4e24\u79cd\u8bad\u7ec3\uff0c\u901a\u5e38\u5c5e\u4e8e\u65e0\u6548\u8bad\u7ec3\u91cf\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-4\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u4e0d\u7528\u5668\u68b0\u4e5f\u80fd\u7ec3\u80b1\u4e09\u5934\u808c\u5417\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u662f\u7684\u3002\u7a84\u8ddd\u4fef\u5367\u6491\u914d\u5408\u66f4\u91cd\u7684\u8d1f\u91cd\u6216\u66f4\u6162\u7684\u8282\u594f\uff0c\u53ef\u4ee5\u6db5\u76d6\u9664\u6700\u5927\u8d1f\u8377\u8bad\u7ec3\u4ee5\u5916\u7684\u6240\u6709\u8bad\u7ec3\u5185\u5bb9\u3002\u5982\u679c\u611f\u5230\u80a9\u90e8\u524d\u65b9\u6709\u538b\u8feb\u611f\uff0c\u8bf7\u8df3\u8fc7\u4ef0\u5367\u6491\u4e0b\u538b\u52a8\u4f5c\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-5\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u80f8\u808c\u548c\u80b1\u4e09\u5934\u808c\u8bad\u7ec3\u4e2d\u5e94\u8be5\u5305\u542b\u591a\u5c11\u5b64\u7acb\u52a8\u4f5c\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u4e00\u6b65\u4e4b\u9065\u3002\u6bcf\u6b21\u6309\u538b\u90fd\u5df2\u8ba9\u80b1\u4e09\u5934\u808c\u4ed8\u51fa\u4ee3\u4ef7\uff1b\u6536\u5c3e\u52a8\u4f5c\u53ea\u662f\u5c0f\u8d39\uff0c\u800c\u975e\u85aa\u6c34\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-6\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u5728\u8fdb\u884c\u6253\u51fb\u8bad\u7ec3\u7684\u524d\u4e00\u5929\uff0c\u6211\u5e94\u8be5\u505a\u80b1\u4e8c\u5934\u808c\u548c\u80b1\u4e09\u5934\u808c\u7684\u8bad\u7ec3\u5417\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u9664\u975e\u4f60\u7684\u8098\u90e8\u6062\u590d\u5f97\u7279\u522b\u5feb\u3002\u5927\u591a\u6570\u4eba\u5e94\u8be5\u5c06\u81c2\u90e8\u8bad\u7ec3\u65e5\u4e0e\u9ad8\u5f3a\u5ea6\u57ab\u4e0a\u8bad\u7ec3\u95f4\u9694\u81f3\u5c1148\u5c0f\u65f6\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-7\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">\u8fdb\u884c\u683c\u6597\u4f53\u80fd\u8bad\u7ec3\u9700\u8981\u5065\u8eab\u5668\u6750\u5417\uff1f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>u003cpu003e\u4f60\u9700\u8981\u7684\u662f\u8098\u90e8\u4f38\u5c55\u7684\u529b\u91cf\uff0c\u800c\u4e0d\u662f\u4e00\u5f20\u4f1a\u5458\u5361\u3002\u672c\u9875\u9762\u63d0\u4f9b\u4e86\u4e00\u79cd\u5207\u5b9e\u53ef\u884c\u7684\u8bad\u7ec3\u65b9\u6cd5\u3002\u5b83\u6c38\u8fdc\u65e0\u6cd5\u53d6\u4ee3\u5b9e\u6218\u3001\u62a4\u57ab\u8bad\u7ec3\u6216\u7761\u7720\u3002u003c\/pu003e<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 id=\"the-bottom-line\" class=\"wp-block-heading\">\u7ed3\u8bba<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A <strong>\u80b1\u4e09\u5934\u808c\u8bad\u7ec3<\/strong> is elbow extension under control: put the long head overhead first, lock something out, then stop. Choose dumbbells, cables, or the floor \u2014 not all three. Pair with chest by adding one isolation after the presses, and keep the dedicated arm day in a slot that does not fight the pads.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Then put the arms back in the bigger session: <a href=\"https:\/\/gooart.space\/zh\/%e6%a0%bc%e6%96%97%e4%bd%93%e8%83%bd-%e8%b8%a2%e6%8b%b3-%e9%a9%ac%e5%85%ad%e7%94%b2\/\">\u6218\u6597\u4f53\u80fd\u8bfe\u7a0b<\/a>, \uff0c\u8be5 <a href=\"https:\/\/gooart.space\/zh\/%e6%96%9c%e6%9d%bf%e5%93%91%e9%93%83%e6%8e%a8%e4%b8%be\/\">\u659c\u677f\u54d1\u94c3\u63a8\u4e3e<\/a> guide, and honest protein numbers from the <a href=\"https:\/\/gooart.space\/zh\/%e8%9b%8b%e7%99%bd%e8%b4%a8%e8%ae%a1%e7%ae%97%e5%99%a8\/\">\u86cb\u767d\u8d28\u8ba1\u7b97\u5668<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u5927\u591a\u6570\u4eba\u6a21\u4eff\u7684\u4e09\u5934\u808c\u8bad\u7ec3\u65b9\u6848\uff0c\u65e0\u975e\u662f\u516d\u4e2a\u5b64\u7acb\u52a8\u4f5c\u52a0\u4e00\u5f20\u201c\u6cf5\u611f\u201d\u81ea\u62cd\u3002\u7ec3\u4e86\u4e24\u8282\u8bfe\u540e\uff0c\u8098\u90e8\u5f00\u59cb\u9178\u75db\uff0c\u957f\u5934\u808c\u5374\u6839\u672c\u6ca1\u7ec3\u5230\uff0c\u800c\u4e14\u76f4\u62f3\u7684\u9501\u5b9a\u52a8\u4f5c\u4f9d\u7136\u5f88\u6162\u3002\u4e09\u5934\u808c\u5171\u6709\u4e00\u6761\u808c\u8171\u2014\u2014\u800c\u5927\u591a\u6570\u8bad\u7ec3\u8ba1\u5212\u53ea\u7ec3\u5176\u4e2d\u7684\u4e24\u5934\uff0c\u5c31\u79f0\u4e4b\u4e3a\u201c\u624b\u81c2\u8bad\u7ec3\u65e5\u201d\u3002\u8fd9\u2026\u2026 <a title=\"\u4e09\u5934\u808c\u8bad\u7ec3\uff1a\u4e09\u675f\u5168\u9762\u8bda\u5b9e\u5b8c\u6574\u8bad\u7ec3\u6307\u5357\u2014\u2014\u5305\u542b\u6240\u6709\u5934\u90e8\u8be6\u7ec6\u52a8\u4f5c\" class=\"read-more\" href=\"https:\/\/gooart.space\/zh\/tricep-workout\/\" aria-label=\"\u9605\u8bfb Tricep Workout: The Complete Honest 3-Head Guide\">\u9605\u8bfb\u66f4\u591a<\/a><\/p>","protected":false},"author":1,"featured_media":11618,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[793],"tags":[],"class_list":["post-11616","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-workouts"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts\/11616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/comments?post=11616"}],"version-history":[{"count":3,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts\/11616\/revisions"}],"predecessor-version":[{"id":12675,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/posts\/11616\/revisions\/12675"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media\/11618"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/media?parent=11616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/categories?post=11616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gooart.space\/zh\/wp-json\/wp\/v2\/tags?post=11616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}