In everyday life, the triceps brachii muscle is rarely used, which affects the shape of the arms. You can notice how the muscle "hangs" by raising your hand. In order for a woman to cope with this problem area, you need to do triceps exercises to keep it in good shape.
It is necessary
dumbbells weighing 1-4 kg
Instructions
Step 1
Pick up dumbbells. Place your feet shoulder-width apart and bend your knees slightly. Tilt your torso forward so your body position is almost parallel to the floor. Bend your elbows, and then straighten and pull back so that your palms are facing up. Do 3 sets of 10 reps.
Step 2
Take a small forward lunge. Place one hand on the thigh of your front leg. The second hand holds a dumbbell. Bend this arm at the elbow until the shoulder is parallel to the floor. As you exhale, straighten your arm, pulling it back, and then bend again as you inhale. Do the exercise 20 times and repeat with the other hand, changing the starting position.
Step 3
Stand straight and lower your arms with dumbbells along your body. The palms are facing forward. Bring your shoulder blades together while contracting your abdominal muscles. Bend one arm slowly at the elbow and press it to the shoulder. Stay in this position for 1-2 seconds and slowly lower your hand down. The triceps should be tense during movement. Repeat with the other hand. Do the exercise 20-30 times.
Step 4
From a standing position, place your arm bent at the elbow behind your back. At the same time, apply a little pressure on the elbow with your hand so that the back muscles of the arm tighten. Repeat with the other hand. When performing the exercise, the elbow of the bent arm should point straight up.
Step 5
Squeeze the dumbbells firmly in your hands and do boxing movements, first with one hand, then alternately. It makes no sense to set frames for the number of movements, so box while you have strength. After a short break, you can do another approach.
Step 6
If you don't have enough room at home to exercise, you can purchase a gym membership. Before starting your workouts, consult with your instructor which equipment will help you achieve your goal. When doing the exercises, strain your triceps, otherwise they all do not make sense.
Step 7
To increase the load on the muscles, you can do push-ups or pull-ups. But don't forget that your goal is to tone your muscles, not pump them up like the male sex. Do not immediately choose heavy dumbbells for exercise. Do more reps better - it will help you get rid of subcutaneous fat and increase your endurance.
