There is nothing more sad when you realize that all your "million" face is corrupted by flabby, saggy hands. The so-called "moth" effect arises, despite the fact that women drag home the heaviest kilogram packages, wash and wash, vacuum and sweep, knead the dough and beat the meat. It would seem, why do we need some training triceps, when we are already devoting all our work to our hands. That's it, and it's a pity that, so that we do at home, which only the muscles are not involved in this, but not triceps.
Features of triceps training are that the muscles should be trained in isolation and purposeful. During training, it is important even how mentally you "work" with the muscles, so that, some kind of extraneous thought, and the muscles will immediately begin to sichkat.
Exercises
- Before performing the triceps training program, devote at least 5 minutes to warming up and warming the shoulder girdle.
- We need dumbbells weighing 2 - 3 kg and a rug.
- The legs are shoulder width apart, slightly bending forward, elbows pressed to the ribs, arms raised to the chest level. Straighten your hands back and straighten them to the end. We perform bending and unbending elbows, on the exhalation we straighten our arms. We perform 20 times.
- Lay down on the rug, hands rest on the floor, legs bent. We rise, straightening the body, weight - on the bent legs and hands. We bend our arms in the elbows and drop our buttocks to the floor, stretch our arms out and exhale as we exhale. We do 15-20 times.
- Standing, we take in hand dumbbells, we spread our hands to the side at the height of the shoulder level. We put our hands together in front and on exhalation open hands.
- For the next triceps workout exercise at home, take 1 dumbbell a little more weight, hold it with both hands, lowering it by the head at the level of the shoulder blades. On exhalation we perform lifting dumbbells on outstretched arms upward. On inhalation we return to the starting position. We perform 20 times.