If you ask the girls coming out of the gym, on the purpose for which they are visiting this institution, certainly answers will be virtually identical.Everyone wants to have tightened buttocks, a flat stomach and firmer breasts.However, with age, a woman was surprised to note that there is another problem area on the body.Saggy triceps foully mutilated his arms and seemed to put a ban on wearing the open dress.
Are there women complexes of exercises triceps?
In fact, all known exercise keeps muscles toned arms, responsible for extension, used by both women and men.Pure female complexes developing this muscle group, no.Exercises triceps in the gym for men differ only in the magnitude of weight dumbbells and vividness of the result.
That's because the fair half of mankind muscles grow not really, they should not be afraid of the visible increase in hand.In addition, an exercise responsible for the elaboration of the triceps, help the ladies to get rid of unsightly wrinkles on his back under the bra.
triceps exercises at the gym: pushups
approach does not require additional mechanisms and tools, so this type of exercise you can do at home in the morning.If you go to the gym 3 times a week, it does not mean that the house can arrange a weekend.Basic exercises will endure at home.These include push-ups.The body during exercise to be stretched into a string.For beginners, there are two options for the start of training.Either cook triceps muscle to the loads, using a wall or bench or make approaches to 3-5 presses.
3 sets with small pauses
torso raised and lowered at the same time making sure that your buttocks do not stick out.Those who feel the strength, can make the approach of the 10 push-ups.Exercises triceps in the gym and the good that do not allow to relax in the classroom.Near walking instructor, and in front of other athletes do not want to lose face.Even if, after the first approach would be difficult to rest 30 seconds.Gather will in a fist and perform a second series.Before the final approach makes another restorative pause, but not more than a minute.
Proper technique of pushups triceps
Such push-ups require a slightly different hand positions in the starting position, rather than at the push-ups on the chest muscles.Stops are located as close, but the hands are parallel to the shoulders.Getting to perform push-ups from the bottom, hands bent with elbows close to the body.At the expense of "two" fully straighten the arm, causing the body to a state extended chord.When the approaches need to listen to your body and distribute the load between the hands and feet at regular intervals.If it is difficult, you can ease the task of and do push-ups all the way to the knees.
Such triceps exercise in the gym as a simple and effective enough.If you do it correctly, deeply and slowly lowering the body to the floor, then after the first classes in the subject area will be felt the characteristic pain symptoms.It is important not to overdo it to the next workout hands could do the exercises again.
triceps exercises at the gym: photo.French press because of the head with both hands
approach the dumbbells and choose for themselves a shell weighing 3-4 kg.Well-trained men use more impressive weights.Before the approach, you must remember that every move worked out slowly, further squeezed, then fixed.Part of the exercises with weights - hence reduce the efficiency of the process.Beginners will be useful to begin acquaintance with the exercise bench with both hands.To do this, take a dumbbell for the wheels on both sides, raise your hands above your head.Start slowly bend your hands back so that the dumbbell almost touched the back.
Such triceps exercise in the gym to start doing better under the supervision of a mentor, or any other man's fear in order to avoid injuries.In addition, we do not see ourselves, whether we lead hands behind his back.Coach can correct posture and proper breathing exercises for greater efficiency.Performed 3 sets of 10-15 times.
French press because of the head: the variety
Perhaps someone this exercise may seem a little more difficult than the previous one, because with a dumbbell weight is only one arm.However, the technology performance is identical, the only difference is that the second arm insures the bending arm.Number of approaches are the same as in the previous exercise.The only time - because of the participation in both hands alternately the total duration of time spent on the approaches, doubled.
Reverse push-ups from the palm of the bench
effective and simple exercises for the triceps in the gym for girls has not yet ended.All sufferers have elastic relief of hands waiting bench gym.We hope it is not necessary to remind you that we do not rely on the region in order to avoid injury.Before we get back to the bench, we have to test the strength of the next round.Satisfied that he was able to withstand the weight of our own, you can begin to start performance.Legs are keeping knees bent tightly pressed against each other and extended as much as possible from the bench.Hands put on the back edge of the bench somewhere in the middle, while the fingers have to look us in the back.
The original rack arms straight, slowly bend the will of their elbows up until the shoulders do not form a line parallel with the floor.While keeping the back straight.Well, if you follow the correct execution will help us to mirror.Do not forget that this exercise triceps in the gym will be accompanied by a smile and a good mood.Do not interfere, and rhythmic music.Perform 3-4 sets of 10-15 times.There is a more complicated version of an already trained people, in which the exercise is carried out based on two spaced opposing benches.One will serve as a support for the hand and the other, respectively, for the legs.The use of shock absorbers
If before our mom and dad used as a projectile quite tight hand expanders, now in each trenazherke can practice with excellent rubber shock absorbers.Working with the device, moved to the fitness facilities of power navigation - a pleasure.Some people like to do so stretching force that Streicher become a faithful companion and employment conditions in the apartment.Thus, we consider another exercise triceps.In the gym for that we will sit on the bench, keeping your back straight.
We shock hands, one end of which we record in his right hand.To do this, you can wrap around the brush Streicher.Bend your arm holding the shock absorber, the elbow behind your head, just as in the exercise "French press".Now it is the turn of the second hand to fix the free portion of the tape straight at the waist.We brought the body in readiness.Begin pulling the right hand to the position perpendicular to the floor.This exercise triceps in the gym for women to carry out the good that can be so annoying quality alternative to dumbbells.
performing a stretching force, do not forget to do the movements smooth, slow.Always with an additional strain muscles.Fixing the position of the hand in an extended state, stop for 2-3 seconds.Also commits 3 sets of 10-15 times, then change hands.
Some principles of the training program
Do not forget that the muscles in the hands of a comparatively small.Therefore, for each group of muscles is better to use a single training not more than 3 different exercises.Is uncritical, if you limited to only one.But after 7-10 days coming addictive the body and the muscles stop progress.Therefore, it is important to alternate exercises.
We hope that now, having received so much valuable information that you choose your triceps effective exercise in the gym.For women, weight loss and designed for a good mood, and other sets of exercises that help to keep the body in good shape.Good training!
