首先，让我们了解我们手臂的肌肉组成(first of all, let's us know the muscle of our arms)
一般我们的 手臂白白肉比较多的地方，就是肱二头肌和肱三头肌，让我们手臂看起来特别的粗大，如何让他们更极致，消耗多余脂肪并且增加额外的肌肉呢？
（we have much fat in our arms, and at there, there are two piece of important muscles, that's Biceps and triceps，if there are to much fat,it will looks very ugly, how to make it slim , the key is to burn fat and increase the muscle mass)
上一篇01我们讲了如何训练肱二头肌，接下来我们来讲如何训练我们的肱三头肌：
（last page 01,we have talked about how to train our biceps,next we will talked about our triceps, how to make it strong)
俯身单臂哑铃臂屈伸（Bend over the dumbbell arm）
首先双膝微曲，手臂向前弯曲90度左右，如图1，保持你的上半部分的手臂不动，下半部分的手臂向后弯曲并且向外稍微旋转一下，刺激你的肱三头肌肉，感受它的发力。
（first of all, your keens slightly bent, and keep your upper arms still and your lower arm bent back and slowly rotated toward,stimulate your triceps and feel its power.)
图1
仰卧杠铃屈伸 (Lie on your back)
1.身体平躺在长凳上，双手窄握曲柄杠铃，两臂伸直，保持与肩同宽的位置并且垂直于身体。(lie on the bench flatly with your hands tight on the crank bar, arms straight,shoulder-width apart and perpendicular to your body)
2.动作开始时吸气，此时上臂不动，弯曲肘关节，使得前臂缓慢向头部上方下落，到离额头两公分的位置，运用肱三头肌的力量将小臂挺直，同时呼气，手臂再次垂直于身体，停顿一秒钟再次下落，反复
(when you start ,breath in and keep your upper arms still ,and bent your elbow joint so that the forearm slowly falls towards the top of the head. two centimeters above the forehead, using the force of triceps to straighten the forearm, while exhaling,the arm again perpendicular to your body, pause for a second to all again,repeatedly)
正握下拉( holding the drop-down)
双脚并拢，身体上半身向前倾45度，双手握住器械（弹力带），用肱三头肌发力带动小臂将器械向下移动并贴近身体，大臂保持不动，每次锻炼，感受你的肱三头肌的发力。（keep your feet together, and lean your upper body forward 45 degrees, hold the instrument or elastic belt with both hands, and use the triceps muscle to drive the lower arm to move the instrument downward and close to the body,keep the big arm motionless,every time you should feel the power of your triceps).
(如果女生用弹力带，像哈达一样挂在脖子上，然后双肩下沉，保持上臂不动，依然使用肱三头肌发力达到锻炼效果）
正握下拉
手臂屈伸动作(Arm flexion and extension)
这个动作可以在家练习，背身将双手反放于凳子上，屁股离开板凳，双脚向前自然放松，用三头肌的力量将身体向地面再撑起，连续循环此动作，最好去健身房搭配以上动作完成.(this movement can be done at home, carry your body to put both hands back to stool,buttock leave the bench, double foot is forward and natural loosen,with force of triceps the body is lifted to the ground again,successive cycle this action. you'd better go gym collocation of above actions)
(小TIPS:
1.女生做力量训练，重量应该选择你的最大重量再减去5-10斤就是自己的力量训练的合适重量（when the girl is doing the power training,the weight what you choose should get your maximum wight and then subtract 5-10kg is the appropriate wight for you)
2.男生平时锻炼时，都是大重量，因为需要增肌，所以不断用大重量刺激肌肉，提升肌肉的含量，而女生则只是需要塑形，不必练大块头，因此需要小重量，多次数的去锻炼我们的肌肉，提高肌肉的质量，代谢强了，脂肪少了，同时线条也就出来了）(when boys train, they need big weight ,because they need to add muscle,so with the big weight to stimulate muscle,improve muscle content, wile girls just need shaping,don't need to practice big, so you need to use small wight, more than the number of times to exercise our muscles.and improve the quality of the muscle and less fat,at the same time ,your lines come out)
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