Each novice athlete has a desire to harmoniously pump up all the muscles of his body, look like a real bodybuilder. In particular, these guys are interested in how to swing triceps at home, because the hands, or rather their sculptured muscles, clearly attract the attention of others.
Not for nothing in Hollywood, and our domestic feature films and TV shows, tough guys occasionally casually play with the muscles of their hands. How to pump triceps without much difficulty, is this procedure really not something super-difficult? The muscles of the arms, triceps is not difficult to pump up, doing the harmonious development of all the muscles of this group, which also includes the forearm, biceps.
When training the muscles of the upper and lower body, the athlete must understand that the hands are actively involved in such exercises, therefore, the triceps swing. How to download triceps without much difficulty can be found in the information below. When practicing the proposed exercises, you will notice that not only the triceps, but also all the muscles of the group in question, acquire relief, add in volume and become stronger.
How to pump triceps, performing push-ups from the floor. In order to do this exercise in almost any environment, you will not need special sports equipment. Regular push-ups from the floor will help you pump up not only triceps, but biceps and chest.
In this case, you can put your hands as wide as possible or, conversely, next to one another. Also, the palms of the hands when performing this exercise can and should be periodically deployed so that the fingertips are opposite each other.
How to download triceps on the horizontal bar. Many athletes have a horizontal bar right in the house, and if not, then it can be found, if not in yours, then in one of the neighboring yards. Pull-ups on the horizontal bar with the usual grip well develop all the muscles of the hands, in particular triceps. Pull-back pull-ups engage and swing the biceps more.
If you haven’t found the horizontal bar yet, what can you do, you will find it later or do it yourself, but while we are returning to your apartment, did you want to know how to swing triceps without any difficulty? So the temporary absence of the horizontal bar for you is not an obstacle to the achievement of the goal.
The following exercise is performed using the tools that are in every home. In particular, it can be a computer or any other table, bedside table, stool, bed, in the end. Usually recommend a bench and even two, but what if they are not?
To perform this exercise, stand next to the selected "shell" (furniture), with your back turned to it. Squeeze the edge of the shell firmly with your hands, and place your feet so that you can lower the body.
Continuing the exercise:
- bending your arms at the elbow joints, lower the body down;
- lift your body by straightening your arms;
- repeat the exercise, while releasing the edge of the projectile, putting your palms on it and turning them back.
How to swing triceps with dumbbells - we perform an extension of the arms from behind. You will need dumbbells to complete this exercise. They can be purchased at any store appropriate to our topic. You can make it yourself from plastic bottles, which are filled with gravel, sand and so on for weight. Bottles can even be interconnected using a wine cork. In general, you need desire and imagination.
And here is the exercise itself:
- taking a dumbbell in your hand, sit down on a bench, a stool, a chair;
- lift the dumbbell over your head;
- Trying not to move your elbow, bend your arm at the elbow joint, lowering the dumbbell behind your back (behind your head). At the same time, you will feel how the triceps are stretched;
- lift the dumbbell over your head again;
- After completing the exercise a certain number of times, do the same with the other hand.
We recommend that you complete all of the above exercises 15 times. For the first time, take one approach, but gradually increase their number. You will feel the results of classes almost immediately, and you will see them in a few weeks.