Here we go. Hi, my name is Richardo Macedo, I am from R Fitness, Kensington, London. We are going to show you how to do some exercise and present you with few guidelines.
大家好，我是伦敦金士顿R Fitness健身中心的Richardo MacedolwW[OoeO59AY7u2KU。我们来向大家展示怎样进行一些锻炼，并提供一些简单的指导意见QN^VrC7LDY*ao&xOnI。

So, lets get ready. Hey, we are back. Now I am going to show you how to do the upper arms, in other words, triceps.
让我们做好准备0hAnlb#pV-9wp7;bw(。大家好，我们回来了^..SPwRi,e4l7WB。现在向大家介绍怎样锻炼上臂，换句话说，也就是三头肌fL%JMP[|)q。

Triceps, the name triceps means three headed, so those muscles over here. The best way to tone them up is to work them individually, so I am going to show you, kickbacks, works the back of your arms. So, get in position, make sure your back is nice and straight, bum sticking out and just going to move the lower part of your arms.
triceps的意思是“三头”，也就是上臂的肌肉NHaC~tuVXYH]ErmJIhjZ。塑造上臂肌肉最好的方法就是单独进行锻炼_+cgGK-dnFw。我要向大家介绍的就是手臂屈伸联系，锻炼手臂背侧@@V]bLkmufp4Bdog2。准备姿势，确保背部伸直，但是手臂伸出来，手臂下部活动s8hcZj)zKICPk。

That's called kickbacks. So, then you are going to feel a little burn over here, that means you are working good. So you can do.
这叫做手臂屈伸练习*%FlmGf-)JL61cSn。这里要感到有点灼热的感觉，这说明你锻炼的很到位h]pJh7zMTTS_Fwa。

If you are beginning, 12 to 22 repetitions, light weight makes consistence with three sets and that's it.
一旦开始，这个动作重复12至22次，如果重物重量较轻，连续做三组dl3H0|O~t@KoJ|e=MD。

Then, we move on for the next one, for triceps that is overhead extensions. We going to work for the middle part here, and little bit of back as well. Okay, make sure your arm stays still and dip right behind your head.
接下来做另外一个动作，头顶伸展34J*ZnJ_Y=Lj+rXats。这个动作可以锻炼三头肌的中间部分，还有后侧HV&znoVuGJZKvxOC%O!。保持手臂静止不动，在头部后面下沉yY&BhNs8n^imbG@y!O.。

Good. Again 12 to 22 reps, 3 sets and your triceps work out. See you then.
好的，这个动作也做12至22次h)B3T8;4=K。做三组#bv5LOw!+1SZ。这样可以达到很好的锻炼三头肌的效果hfG6sI^=CH4d。

Thanks for watching video How To Do Upper Arm Exercises.
感谢收看“如何锻炼上臂”视频节目bavbea@@!I。