Today in our country quite a lot of people go in for sports. And actually it is very good. How to pump up the triceps muscle of the shoulder? This question is of interest not only to many guys, but also to girls who monitor their bodies and want to look good. And this is not surprising, because the hands are the most problematic area of the human body. In addition, it is in this place that women most often accumulate fatty deposits. The only way to lose weight is through physical training and a low-calorie diet.
Many people think that you must do it in the gym or fitness center, but this is far from the case. There are a number of triceps exercises for girls that can be performed daily at home without any problems. Let's look at the most effective ones.
A few words about the training program
There are many ways to put your hands in order and restore their lost attractiveness. Many professional trainers distinguish the following set of exercises for triceps for girls:
- Push-ups from the knees
- Classic push ups.
- Push-ups narrow and wide grip.
- Push-ups between chairs.
- Push ups from the chair.
- Horizontal push ups.
- Triceps exercises for girls with dumbbells.
To do all these complexes, no sports equipment and simulators are needed, so you can do them every day at any time of the day, for example, after work. Let's dwell on each of them in more detail and find out how to do it correctly to achieve maximum efficiency.
Push-ups from the knees
This triceps exercise for girls is considered one of the best. With it, you can not only get rid of body fat in a few weeks, but also make the muscles a bit embossed. The advantage of this exercise is that when it is performed, it does not create too much pressure on the hands, which is very important, because in women the muscles of the hands are poorly developed. Its essence is as follows:
- Take emphasis on the floor, not on your fingertips, but on your knees. Spread your arms shoulder-width apart.
- Start push ups. As you exhale, lower yourself to the floor, touching your chest to it, and when you inhale, rise from it.
Continue training until you can perform the exercise in several sets of 20 times. Further it will be possible to slightly increase the load.
Classic push ups
So what do you need to know about this? This is a basic triceps exercise for girls, and you can proceed to it after a few weeks of training using the method described above. It is performed according to a similar algorithm. The only difference is that the legs should be fully extended. This option allows not only to increase the load on the hands, but also to use the abdominal muscles in the process of training, so you can make yourself a beautiful press. As in the previous case, it will be possible to rise to the next stage of training after you can do several approaches 20 times.
Shoulder width push-ups
Accept the emphasis lying, resting on the palms and tips of the toes. At the same time, it is very important that the arms are placed strictly shoulder-width apart. During push-ups, the elbows should be pressed to the body, and not diverge to the sides. The first time to do everything correctly will be very difficult due to weakness of the hands, but after a while you will certainly succeed. This is a very good exercise that will make your triceps the envy of others. But do not stop there. As soon as you can do several approaches 25-30 times, you should think about increasing the load.
Narrow grip push-ups
This triceps arm exercise for girls may seem complicated at first, but to achieve the expected result, you need to make great efforts and constantly overcome yourself. So, let's start training. Stand upright with respect to the floor, resting against socks and palms, spaced shoulder-width apart. During push-ups, try to ensure that your elbows do not diverge to the sides of the body. At the first stages, one can deviate from this rule, but in order to achieve the maximum result, it is desirable to observe it nevertheless. So you can quickly normalize muscle tone and get rid of fat deposits in the forearm.
Push ups between chairs
Let's dwell on this in more detail. This is another very good exercise for girls on triceps at home, which can completely replace the exercises on the uneven bars. But be prepared for the fact that it will not start right away. This push-up method will allow you to achieve excellent performance, but it is quite complicated.
To complete the exercise, you will need two chairs or stools of the same height. Place them at a distance of 50 centimeters from each other, then follow the following instructions:
- Stand between the chairs and rest your palms in the seats. Legs should be straightened and feet pressed to the floor.
- Start push-ups, trying to bend your arms at your elbows at as great a angle as possible. Ideally, it should be 90 degrees.
Do the exercises slowly. The movements must be smooth, otherwise you can pull the muscle or get another injury. If training seems too difficult, then do only one approach. As you increase muscle tone, gradually increase the load.
Chair push ups
What other triceps exercises are there for girls? One of the best for the triceps of the shoulder muscle is push-ups from the stool. They create a high load on the hands, so they can achieve a noticeable effect in a shorter period of time. To complete the exercise, you will need a chair or any other piece of furniture with a flat surface and a height of about 60 cm. Sit on the edge and rest with your hands spread shoulder-width apart, behind your back. Next, transfer body weight to the upper limbs, giving the pelvis forward. In this case, you need to try only to touch the fifth point of the floor, and not fall on it.
Another important nuance. The elbows should be parallel to the body, and not diverge from it in different directions. You need to lean on your legs, transferring the main load to the heels. If your hands are not well developed, then this exercise can be used as a base. It is simple, but no less effective.
Horizontal push ups
Are these exercises effective? This technique is one of the most difficult not only for women, but also for men. For training, you will also need some kind of chair or stool with a height of at least 50 centimeters. It is placed near the wall for good stability, they take emphasis lying down, holding hands along the edges of the seat. Further, the upper limbs are bent at the elbows so that you are as if diving under a chair. But you should be extremely careful, since there is a chance of falling to the floor upside down.
It is worth noting that professional trainers do not recommend starting with this exercise for triceps for girls who have never before been involved in sports or fitness. The best option in the initial stages will be simpler types of push-ups, and only then you can move on to complex techniques.
Gym Activities
Let's dwell on this in more detail. To quickly achieve a good result, it is recommended to engage with a qualified specialist. He will tell you which triceps exercises for girls in the gym with dumbbells are best for beginners, as well as how to perform them correctly. In most cases, they begin with an extension of the arms because of the head with a weighting agent, which may be:
- dumbbells;
- barbell;
- expander.
The exercise is very simple. Get in the starting position: put your feet shoulder-width apart, slightly bending them at the knees. Raising your hands, try not to spread them too much to the side. Take the sports equipment and lift it up, turning behind the head behind, then lower it down.
Exercise for triceps for girls with kettlebells in the gym is especially good at solving the problem of overweight. Constant physical activity not only increases muscle tone, but also improves blood circulation in the soft tissues, so that they begin to receive more oxygen, which stimulates the breakdown of fats.
You can also extend your arms tilted with dumbbells. One leg is placed in front of the other, and the body leans forward slightly. During the exercise, the elbow should be pressed to the body. Dumbbells should be lifted up until the angle between the forearm and the hand is 90 degrees. Movements should be smooth and unhurried. It is worth noting that you can do this at home, if you have a rubber expander.
Bench Press
This is perhaps the most effective exercise for triceps. Girls in the gym tend to prefer using dumbbells. But you can pump up your hands faster on a crossover modular simulator. Fix the handle on the upper block so that it is above your head, and begin to reap weight. It is important that the arms are at shoulder level and that the knees are slightly bent. The back should be kept flat to minimize strain on the lower back. After lifting the load, briefly hold it in the air to feel the tension of the triceps, then slowly lower it. After a few lessons, you will notice that your hands have become stronger. But you must not forget that muscles need rest from physical exertion so that they can recover from received microtraumas. Therefore, it is better to first agree on a training program with your trainer.
Conclusion
In this article, we examined the most effective exercises for working with triceps. If your schedule is too tight and you don’t have time to go to the gym, then buy a pair of dumbbells weighing 5 kilograms or a rubber expander, and you can play sports at home. In extreme cases, you can simply do several push-up approaches every day before bedtime using any of the methods described above. This exercise is universal, and, in addition to hands, allows you to tidy up the press. Set up a training schedule and stick to it clearly. It is not recommended to take too long breaks, since in this case it will be impossible to achieve the result. If you set yourself the goal of making the body attractive, then continuously follow it.