Sport athletics has always been popular among young people and older people.This is not surprising.But quite often in athletes, especially beginners, the question arises: "How to build triceps dumbbell?"
increase in this muscle - the desired goal of any athlete.It raised the muscles always admired.But muscles develop harmoniously only in the event that all the muscles to swing.If you want to get your hands attracts the eye of others, you can help an exercise triceps.
French press
One of the exercises is the French press.If we talk about the classics of the genre, the execution of this exercise involves holding the dumbbell behind your head with both hands and squeezing it later to complete straightening arms at the elbows.But this method did not catch on because it is uncomfortable, so the bench is usually performed with one hand.
often recommended to do this exercise sitting, in which case you should take a smaller dumbbell weight to ease the load on the spine.When you make sure that the palm facing upward, and neck dumbbell safety clasp thumbs, if you squeeze the dumbbells in both hands.Note that you can download as the triceps at home.After all, this exercise does not require special facilities and equipment.
Straighten arms with dumbbells in the slope
How to build triceps dumbbell in other ways?Try this simple exercise.
Leaning forward, lean on the bench hand and knee.The opposite arm with dumbbell pull back so that it is level with the shoulder.Then bend your arm at the elbow at a right angle, and then straighten the arm to the straight position.Again hand bend and straighten your back.Perform the same exercise with the other hand.Note: full stretch and reduces the triceps.Do not restrict the range of motion.This exercise is pretty good loads the triceps, but since it is performed alternately with both hands, the energy is wasted on him twice.
Extension triceps on the bench
Now you know how to pump up the dumbbell triceps.There is an exercise that is done without dumbbells, but its efficiency is very high.
is necessary to put two benches at a distance, so you put one leg, while the other rested on his hands behind his back.Brushes should be placed at shoulder width.Slowly lower yourself down, stretching the triceps, and then abruptly go up, straightening your elbows.
To do this exercise is technically true, follow some rules.Should be lowered as low as possible to stretch the muscles as much as possible.Many athletes, performing this exercise, use additional weights, putting various items on her hips.This is done in order to strengthen the load on the muscles.But in fact it is inconvenient and dangerous.And in this situation it will be very difficult to keep his balance.In carrying out this exercise, you can use a mild additional weight.
The article describes how to pump triceps weights and without them at home without the use of special equipment.In fact, there are a number of exercises for triceps, but they should perform in the gym.In addition, making the bench, it is necessary to follow the technique, because it depends on the result of it.
