Women triceps is one of the areas most prone to fouling of body fat.To fight this phenomenon should be integrated, as well as other troubled parts of the body.For example, it is necessary to follow a diet.This does not mean that you have to strictly limit yourself to food or even go hungry.Rather, it is necessary to adhere to proper nutrition.Also mandatory aerobics classes, basic and isolated exercises for the triceps - first without weights, and after him.
How to make that happen?
Coaching triceps is not worth more than 1 - 2 times a week, while not forgetting about a balanced diet full of protein.In another case, the muscles will not have enough time and effort to recover from workouts and even more growth.
triceps muscle consists of 3 beams: lateral, long and medium.Any training should include exercises for the triceps, which are approximately equal will give the load on these three beams.Only in this case, the triceps will get a full load and stimulation of growth.You also need to determine which of the three beams have the triceps is the laggard (usually beam side) and load it exercises more than others.
also worth considering that many exercises for the chest muscles and triceps load.Therefore, it is necessary to draw up a training program so that the pectoral muscles and triceps were trained on different days, they should ideally be removed from each other.
To be most effective is to do exercise on triceps different intensities: light, medium, heavy, and so on.Light and medium considered triceps exercise with weights varying severity, but with a barbell exercise, especially if there are several pancakes, are classified as severe.However, all this depends on the degree of preparation.Relax after a hard workout must be at least a week.
mistake to believe that the best choice for the arm muscles are isolated exercises for the triceps.Like any other muscle, the triceps is best to pump up the basic exercises, and only to complement and reinforce the effect of isolated.
People who do not have sufficient experience and the necessary physical training, better at least the first couple of weeks to abstain from isolation exercises.To increase this muscle triceps exercises all you need to do on a number of approaches, each of which must be 8 - 15 repetitions.
Exercises triceps
There are a lot of exercises on triceps, below we will look at some of the most effective:
extension arms because of the head with a dumbbell
With this exercise, you can draw the triceps.Perform it can be both sitting and standing.The main thing is that the back during exercise was smooth.
Pick up a dumbbell - enough to start weight of 0.5 - 2 kg.As far as they raise your hand up and lower her head to the opposite shoulder.Head when it is necessary to keep in front of you, can not be omitted.Make several sets of 8 - 15 times.
Bench Press down on the block simulator
This exercise triceps is also very effective.
Stand facing front of the block, with your feet shoulder-width apart, keep your back straight.With both hands, grasp the rope or stick (depending on the unit).During the exercise should keep your elbows pressed against the body.Without releasing the handle or rope, unbend his hands to the extreme lower position and again slowly return them to the original.Make several sets of 8 - 15 times.
Push-ups from the bench
This exercise worked out all the triceps.
Stand with your back to the bench and lean on her hands.Keep your hands perpendicular to the floor, shoulder width apart.Pull the legs as far as possible.Now, with the help of hands, go down as low as possible and climb up using your triceps.Make several sets of 8 - 15 times.
