Exercises on the triceps - what's what for?

In women, the triceps is one of the zones most prone to fouling fat. It is necessary to fight this phenomenon in a complex way, as with other problematic parts of the body. For example, you must always follow a diet. This does not mean that you will have to strictly limit yourself to eating or even starve. Rather, you need to adhere to proper nutrition. Also, aerobics classes, basic and isolated exercises for triceps are required - first without burdening, and then with it.

How to deal with, to succeed?

Train triceps should not be more often 1 - 2 times a week, while not forgetting about a balanced diet, full of proteins. Otherwise, the muscle will not have enough time and energy to recover after training , much less to grow.

The triceps muscle consists of 3 beams: lateral, long and medium. Any training should include exercises on the triceps, which in approximately the same degree will give a load on these three bundles. Only in this case the triceps will receive a full load and stimulation to growth. You also need to determine which of the three fascicles of the triceps you have is the most lagging (usually a lateral fascicle) and load it with exercises more than others.

Also it is worth considering that many exercises for pectoral muscles load and triceps. Therefore, the training program should be designed so that the pectoral muscles and triceps are trained on different days, ideally they should be distant from each other.

For greater efficiency, it is worth doing triceps workouts of different intensity: light, medium, heavy, and so on. Light and medium exercises are considered triceps with dumbbells of one or another degree of severity, but exercises with a barbell, especially if it has several pancakes, are classified as heavy. However, all this depends on the degree of preparation. Rest after a hard workout should be at least a week.

It is a mistake to think that the best choice for the muscles of the hands are isolated exercises on the triceps. Like any other muscle, the triceps are best pumped with basic exercises, and only supplement and consolidate the effect of the isolated ones.

People who do not have sufficient experience and the necessary physical training, it is better at least the first couple of weeks to refrain from isolating exercises. To increase this muscle, all triceps exercises need to be done in several approaches, each of which must have 8 to 15 repetitions.

Exercises for the triceps

There are a lot of exercises for the triceps, below we will consider a few of the most effective:

Extension of hands from behind the head with dumbbells

With this exercise, you can draw a triceps. You can perform it both sitting and standing. The main thing is that the back during the exercise is smooth.

Take a dumbbell in your hand - for a start you need enough weight of 0.5 - 2 kg. To the extreme position, raise your hand up and lower it by the head, to the opposite shoulder. The head should be kept straight in front of you, you can not lower it. Do several approaches 8 to 15 times.

Press down on the block simulator

This triceps exercise is also very effective.

Stand in front of the block, put your feet shoulder width apart, keep your back straight. With both hands grasp the rope or handle (depending on the block). During the exercise, the elbows should be kept pressed against the body. Without releasing the handle or rope, unbend your hands to the lowest position and again smoothly return them to the original. Do several approaches 8 to 15 times.

Push-ups from the bench

This exercise works through the entire triceps.

Stand with your back to the bench and lean against it with your hands. Keep your arms perpendicular to the floor, shoulder width apart. Pull the legs as far as possible. Now, with the help of hands, go down as low as possible, and climb up using the triceps. Do several approaches 8 to 15 times.