Triceps is one of those muscles that always causes inconvenience to any woman. It is unlikely that anyone likes that triceps sag more and more with age and begins to look completely shapeless. Meanwhile, the triceps is responsible for the movements of the arms and shoulder back and forth, and also participates in bending the elbow, because of which it will not work to keep it in shape only with the help of household chores. Another problem of triceps is that it reacts very poorly to the diet and, therefore, to make it more beautiful, you will have to make some efforts. That is why exercises for triceps for women have been developed that will bring one of the most problematic muscles into shape. Using a number of these exercises in combination with others, for example, for the legs, abs or arms, you can achieve good results in a very short period of time.
Triceps Exercise Equipment (Women)
The main attribute in the exercise is fitball (this is such a large gymnastic ball), it is involved in a number of exercises. You will also need a step (a low bench or chair, but you can connect imagination and, if absolutely tight, use a couple of volumes of weighty books) and a few weighted balls and a pair of dumbbells (you can use the bar from the bar - this is the main simulator for triceps, since without weighting impossible to achieve results).
Technique for doing triceps exercises (for women)
The main principle of any triceps exercise for women is that you should not overload it. You should not exhaust yourself, doing several hundred repetitions of the same movement every day. It is enough to carry out 2-3 complex workouts per week, reinforcing them with proper nutrition and problem areas will immediately evaporate, giving way to beautiful, designed muscles without a drop of excess fat. Each exercise is done without sudden movements, calmly and measuredly. This will prevent joints and ligaments from completely undesirable injuries.
There are basic exercises for triceps and all of them act on various bundles of this muscle, so neglecting at least one of them is highly not recommended.
- In the first exercise, you need to lie back on the fitball, holding a dumbbell or bar from the bar. After the initial position is occupied, the dumbbells or the bar should be lowered onto the bar and raised straight ahead in front of you, fully straightening your arms. This exercise should be performed 10-15 times, repeating twice.
- The starting position in the second exercise is similar to the first - lying with your back on the fitball. In each hand it is necessary to take dumbbells and lift high above the chest, pressing them to each other. Now you should start breeding to the side and reduce to the full touch of the dumbbells. Two approaches of 10-15 repetitions are made.
- Starting position - sitting on a fitball, holding a dumbbell or other weighting compound behind his back. The elbows are pressed to the head. Extensions are made in the elbow joint (the dumbbell rises from the back up, while the elbows remain in the same place). This exercise is done in two sets of 10-20 times each.
- In this exercise, you need a step, in which you should rest your hands with your back to it. Legs stretched forward. Next, bending is done in the elbow joint with lowering down, but not touching the floor. Hands should be fully extended and the exercise repeated 10-15 times, making two approaches.
- The time has come for everyone who knows push-ups. Hands rest against the step, spreading them slightly wider than the shoulders, legs are extended. We repeat the flexion and extension (without touching the chest step) 10-15 times, after a short rest, the exercise must be repeated.
- For the final exercise you will need a tape - an expander and something similar to a crossbeam through which you can throw our shell. After preparations, you should take one end of the tape in each hand and place your hands at chest level (the expander should be stretched), then the hands will straighten down without tearing the elbows from the body. Repeat 10-15 times, two approaches.
Thus, performing these exercises for triceps for women, the result can be seen in a couple of months. This will only spur you to further actions and very soon there will be no trace of the flabby and helpless muscle.