For women is especially important to do the exercises on tripetss to arms were toned and the skin on their back does not sag. You want to wear dresses with open arms - swing triceps. We tell you how.
First we need to do a warm-up, warm up the muscles before the actual exercise.
- Connect the palms in front of chest, elbows dissolve in hand. Squeeze his hands as much as possible for 1-2 minutes, lower your elbows. Repeat 10 times.
- Raise your hands above your head, palms and connect again squeeze them hard. Repeat 10 times for 1-2 minutes.
Then you can go to the main exercises.
1. Pushups narrow grip
Take the starting position for push-ups. If you are new - be on the floor with an emphasis on hands and knees, if the more advanced athlete - is focusing on the hands and toes.
Put both hands in front of him, a little narrower than shoulder distance between your hands - 20 cm. Do not dilute their wide as is usually done with the push-ups. So the load will keep it on the triceps, biceps and not your hands.
The legs are joined together keep your back straight, without bending at the waist. Slowly lower the body by bending arms at the elbows. In this case, the elbows should be sent back, try to press them to the body. Get down as low as possible to the floor, but do not go on it. Then go up to the starting position, without straightening his hands until the end. Repeat pushups in 2-3 sets of 15-20 times.
2. Push-ups from a chair or other support
In general, the technique is the same as in the previous activity, but you have not wrung from the floor and a chair, bench or other solid support. Be careful! Reliance necessarily must be stable and not go out of your hands in the exercise. You can also do push-ups on the wall - the easiest way to give your muscles tone for beginners. Exercise is repeated in 2-3 sets of 20 times, with the improvement of fitness of the organism load can be increased.
3. reverse push-ups
Name of exercises suggests that hands while it is running are not in front of us and behind. You can rely on a bench, chair or other stable solid object (sofas are not well suited for this role). When the reverse push-ups keep in mind that they give a significant burden on the shoulders. Accordingly, if you have had or have any problems with the shoulder joints, exercise is better not to perform.
Turn your back to the support, put your hands back on the width of shoulders, rest them on the edge of the support, the fingers have to look forward. The legs extend forward, rest on the floor with his heels, your back should be kept straight. Lower the hips by bending your elbows to 90 degrees. Try to keep your elbows to the sides. Go down as low as possible to the floor, then a force triceps return to starting position. No need to do it too sharply and strain the whole body, otherwise there will be a desired effect for the arm muscles.
Advanced athletes perform this exercise, throwing his feet on the second bench and dropping, so between the two benches.
4. French press
This exercise while sitting or lying down can be carried out, you will need dumbbells.
Sit on the edge of a chair, keep your back straight. Lift the dumbbells up, then bend your arms at the elbows, lowering the dumbbell behind your head. The elbows should be directed at the same upward. Slowly straighten and bend your elbows in flexion dumbbells should go on your head. Be sure to check the position of the elbows, the hands should not be far "recoil" from the head when you are making an effort to raise the dumbbells, also do not need to do it in spurts, straining his whole body. Concentrate on getting it to work the triceps. Exercise is repeated in 2-3 sets of 15 times.
Version of the same exercise lying down: Lie on a bench, grab a dumbbell. First, lift them up over itself, then moved outside the head by bending elbows. Elbows should be looking at the ceiling, and be locked in place at all stages of the exercise.5. Extension arms in the slope
Here again, you will need dumbbells. Stand erect, the hands take a dumbbell, bend your legs at the knees. Keeping your back straight, tilt your body forward. Put your hands in line with the case - along it. Fix this position - it is the original. Then bend your elbows, not changing the position of the body and without bending your back. Exercise is carried out in a calm pace, without jerks.
You will be interested to know 9 the effective exercise of the second chin.
