triceps muscle takes an active part in this basic exercise bodybuilding as bench press.Therefore, its proper development is very important for this sport.It is used in all the Jog upper body and can do more work than the biceps.Existing exercises for the triceps can be divided into complex and isolation.
Features triceps muscle
Triceps is of great importance not only for bodybuilding, but for all sports where applicable Jog.These include weightlifting, shot put and those arts, which are based on shock equipment - boxing, karate, martial arts.This is especially true of boxing in which the powerful direct hit soft glove should lead to knockout the opponent.
Unlike the biceps, during exercise for the triceps muscles of the arms used by the rest a little because of the forearm grip sports equipment and keep his weight on his hands and not on your toes, as it happens, for example, during the pull-ups.Therefore training triceps assumes no additional effect for them, and is most often used in conjunction with the study of the chest or shoulder girdle.
How to train triceps
Existing techniques offer a variety of exercises for the triceps.They can run on the gymnastic apparatus, using dumbbells, barbells and special simulators.To obtain the desired effect should be used different variants of movements - it will develop a quality arm muscles.
Since the basic operation is performed triceps push and extension, it is necessary to elaborate on the appropriate means of training.As already mentioned, the most important Jog considered bench.To better study the triceps must comply with its narrow grip, while the main work lies not in the chest, and on it.Incidentally, the simple push-ups operate similarly to the triceps.
Also, you need to do exercises for the triceps upward.For this purpose the bench sitting or standing.As shells can be used as a bar and a weight or dumbbells.The body in the performance of these exercises should be flat and not bend to facilitate the movement - in this case, the desired effect is reduced by 2-2.5 times.
down to training regimes used the parallel bars.Hanging on straightened arms, bend them at the elbows and lower yourself down as far as possible.Then he straightened up.This is a very difficult exercise, so for beginners at the initial stage can be lowered to half only.That is, so that the elbow angle is 90 degrees.
addition used isolated exercises for the triceps.They can do both lying and sitting or standing.The shells are used as a dumbbell, barbell or a simulator.The essence of the exercise is forced extension arm so that all the rest of the body remained completely motionless.
example, need to be straight, to pick up a dumbbell or a barbell and lift them above the other.Without changing the position of the elbows, bend them and maximize Get burdening his head.Then slowly lift and make the required number of repetitions.The same can be done sitting or lying down.
Proper breathing - it is important
Whatever you do exercise for the triceps, it is important to properly distribute the forces and breathe properly.Since the exercises with weights require high energy costs, the body must receive the appropriate amount of oxygen.
For example, the optimal regimes considered to inhale during the lowering of the projectile and exhale when lifting it.At the moment of the maximum allowed voltage holding your breath for a very short period of time.It is important to remember that the correct supply of oxygen is not only the work of the muscles, but also the smooth functioning of the cardiovascular system.
