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Æ®¶óÀ̼Á½º µö½º / Tricep Dips Tricep Dips
This classic exercise uses the weight of your own body to work your triceps.
À̿Àº ÀÚ½ÅÀÇ ¸ö¹«°Ô·Î ÇÏ´Â °ÍÀ¸·Î »ïµÎ¿îµ¿ÀÇ °íÀüÀÌ´Ù.
Steps
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ÆòÇà¹Ù¸¦ Àâ°í ¸öÀ» ½ÃÀÛÀ§Ä¡¿¡ µÐ´Ù.
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¿¤º¸´Â ÃÖ´ëÇÑ ¸ö°¡±îÀÌ¿¡ ¿À°ÔÇÑ´Ù.
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»ïµÎ°¡ ¹Ù´Ú°ú ÆòÇàÀÌ µÉ ¶§±îÁö ÆÈÀ» ±ÁÈù´Ù.
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½ºÇÇµå ¾óÅͳ×ÀÌÆÃ ¹êµå ¹ÙÀ̼Á½ºÄà / Speed Alternating Bicep Curls with Band Speed Alternating Bicep Curls with Band
This exercise uses a bungy or exercise band for resistance.
ÀÌ ¿îµ¿Àº ÀúÇ× ¹êµå¸¦ »ç¿ëÇÏ¿© ½Ç½ÃÇÑ´Ù.
Steps
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¾ç¹ß¿¡ ¹êµå¸¦ °íÁ¤½ÃŰ°í ¾ç¼ÕÀ¸·Î ¹êµå¸¦ Àâ´Â´Ù.
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¾î²² ³ÐÀÌ ¹ú¸®°í µîÀº Æì°í ¹è¸¦ ±äÀå½ÃŰ°í »ì¦ ÂÉ¾Æ ÁØ´Ù.
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µîÀ» °ð°Ô À¯ÁöÇÑü ¾çÆÈÀ» ±³´ë·Î ¾÷´Ù¿î ÇÑ´Ù.
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ÄÁ¼¾Æ®·¹ÀÌ¼Ç Äà / Concentration Curls
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º¥Ä¡ ²ôÆ®¸Ó¸®¿¡ ´Ù¸®¸¦ ¹ú¸®°í ¾É¾Æ ¸öÅëÀ» ¼÷¿© ´ýº§À» Àâ´Â´Ù.
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ÆÈ²ÞÄ¡¸¦ Çã¹÷Áö ¾ÈÂÊ¿¡ ¹ÞÄ¡°í ´ýº§À» ¼¼ °¡½¿¿¡ °¡±õ°Ô µé¾î ¿Ã¸°ÈÄ Àá½Ã ¸ØÃá´Ù.
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À̵αÙÀÇ ±äÀåÀ» À¯ÁöÇÏ¸ç ¼¼È÷ ´ýº§À» ³»¸°ÈÄ, ¿øÇÏ´Â ¸¸Å ¹Ýº¹ÇÑ´Ù.
Tips
ÀúÁß·® °í¹Ýº¹ÀÌ ÀûÇÕÇÏ¸ç »óü¸¦ Èçµé¸²À» ÃÖ¼ÒÈÇϴ°ÔÁß¿äÇÏ´Ù.
Muscle Groups :
À̵αÙ
Secondary Muscle:
Equipment :
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Cable Machine Preacher Curl / ÄÉÀÌºí ¸Ó½Å ÇÁ¸®ÃÄÄà Cable Machine Preacher Curl
A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.
ÇÁ¸®ÃÄ ÄÃÀº À̵οÀ» ÇÒ ¶§ »ïµÎ¸¦ ºÐ¸®½ÃŰ´Â Ư¼öÀÇÀÚ¸¦ »ç¿ëÇÑ´Ù.
Steps
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ÄÉÀÌºí ¸Ó½Å¿¡ ÇÁ¸®Ã³ º¥Ä¡¸¦ À§Ä¡ÇÑ´Ù.
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ÇÏ´Ü¿¡ ¼ô¹Ù¸¦ °áÇÕÇϰí, ÆÈÀ» º¥Ä¡¿¡ ¹ÐÂø½ÃŲ´Ù.
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¹Ù¸¦ ¾ð´õ·Î Àâ°í ¸Ó¸® ¹æÇâÀ¸·Î ¹Ù¸¦ ²ø¾î ´ç±ä´Ù.
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Àá½ÃÈÄ ´Ù½Ã À©À§Ä¡·Î µ¹¾Æ °£´Ù.
Tips
ÈÆ·ÃÀDZشëȸ¦ À§Çؼ´Â õõÈ÷ ½Ç½ÃÇØ¾ßÇÑ´Ù.
Muscle Groups : ÀÌ
À̵αÙ
Secondary Muscle:
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Cable Incline Triceps Extension / ÄÉÀ̺í ÀÎŬ¶óÀÎ Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç Cable Incline Triceps Extension
This exercise uses cables to isolate and work the triceps (muscles on the back of the arms).
À̿Àº ÆÈµÞ¸é ±ÙÀ° Áï »ïµÎ±ÙÀ» °í¸³½Ã´Â ¿îµ¿À» ÇÒ¼öÀÖ´Ù.
Steps
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ÄÉÀ̺í°ú ÀÎŬ¶óÀÎ º¥Ä¡¸¦ ¸¶ÁÖº¸°ÔÇÑ´Ù.
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º¥Ä¡¿¡ µîÀ» ´ë°í ´©¿ö ¹Ù´Â ¿À¹ö ±×¸³À» Àâ´Â´Ù.
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One Arm Tricep Cable Extensions / ¿ø¾Ï ÄÉÀÌºí Æ®¶óÀ̼Á½º ÀνºÅÙ¼Ç One Arm Tricep Cable Extensions
This exercise isolates the triceps muscles individually.
ÀÌ ¿îµ¿Àº °³º°ÀûÀ¸·Î »ïµÎ±ÙÀÇ ±ÙÀ°À» ºÐ¸®ÇÕ´Ï´Ù.
Steps
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ÄÉÀÌºí ¹Ù ³ôÀ̸¦ °¡Àå³ô¿¡ ¼¼ÆÃÇÑ´Ù.
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¸¶¸¦ ¸¶ÁÖ°í ¼¼ ¹Ù¸¦ ¾Æ·¡·Î ´øÁöµíÀÌÇÏ¸ç ±×¸³Àº ¿À¹ö ±×¸³À» Àâ´Â´Ù.
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¹«¸¨°ú µîÀ» ¾à°£ ±¸ºÎ¸®°í »ïµÎ¿¡ ÁýÁßÇÑ´Ù.
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Hammer Preacher Curl / ÇÜ¸Ó ÇÁ¸®ÃÄ Äà Hammer Preacher Curl
This exercise combines a Hammer Curl with a Preacher bench.
ÀÌ ¿îµ¿Àº ÇܸÓÄðú ÇÁ¸®ÃÄ º¥Ä¡°¡ °áÇյǾîÀÖ´Â ¿îµ¿ÀÌ´Ù.
Steps
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ÆÈÀÌ °¡Àå ³ôÀºÀ§Ä¡¿¡ Çϵµ·Ï º¥Ä¡¸¦ Á¶ÀýÇÑ°í ¾É´Â´Ù.
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´ýº§À» ¹ÙÁÖº¸°Ô Àâ°í ¾î²² ³ÐÀÌ·Î Àâ°í ÆÈÀ» ¹ÐÂø½ÃŲ´Ù.
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µ¿½Ã¿¡ ÆÈ²ÞÄ¡¸¦ º¥Ä¡¿¡ ³ÒÃËÇÏ°í ´ýº§À» ¸Ó¸´¹æÇâÀ¸·Î ±ÁÈù´Ù.
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Barbell Incline Triceps Extension / ¹Ùº§ ÀÎŬ¶óÀÎ Æ®¶óÀÌ ¼Á½º ÀͽºÅÙ¼Ç Barbell Incline Triceps Extension
This version of a triceps extension uses gravity to increase the resistance of the exercise.
ÀÌ»ïµÎ±Ù È®Àå¿îµ¿Àº Áß·ÂÀ»ÀÌ¿ëÇÏ¿© ¿îµ¿ ÀúÇ×À» Áõ°¡ ½ÃŰ´Â ¿îµ¿ÀÌ´Ù.
Steps
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Å©·ÎÁî ±×¸³À¸·Î Àâ´Â´Ù.
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À̵ΰ¡ Àü¿Ï¿¡ ´êÀ» Á¤µµ·Ï µÚ·Î Á¥Èù´Ù.
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Lying Close-Grip Triceps Extension Behind the Head / ¶óÀ× Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç
Lying Close-Grip Triceps Extension Behind the Head
You can use a barbell or EZ (curl) bar to further concentrate the benefit to your triceps.
¡Û ¶óÀ× Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç
º¸µðºô´õµéÀÌ »ïµÎ±ÙÀÇ ¸Å½º¸¦ ´Ã¸®´Âµ¥ ¸¹ÀÌ »ç¿ëÇÏ´Â ´ëÇ¥ÀûÀÎ ¿îµ¿ÀÔ´Ï´Ù.
ÆÈ²ÞÄ¡°¡ À§¾Æ·¡ ¶Ç´Â ¾ç¿·À¸·Î ¿òÁ÷ÀÌÁö ¾Êµµ·Ï À§Ä¡¸¦ °íÁ¤ÇØ¾ß ÀÚ±ØÀ» ¹ÞÀ» ¼ö ÀÖ½À´Ï´Ù.
Steps
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º¥Ä¡¿¡ ¶È¹Ù·Î ´©¿î ÈÄ, ´Ù¸®¸¦ °¡º±°Ô ±ÁÈ÷°í º¥Ä¡¿¡ ¸öÀ» Àß °íÁ¤ÇÑ´Ù.
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¹Ùº§À» 20~25cm Á¤µµÀÇ ÆøÀ¸·Î ¹ú·Á Àâ°í, ÆÈÀ» ±¸ºÎ·Á À̸¶±îÁö ¹Ùº§À» ³»¸°´Ù.
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