Triceps exercises with dumbbells. Triceps exercises with dumbbells Triceps exercises with one dumbbell

Triceps is the triceps muscle of the shoulder, which is responsible for extending the arm. It is less noticeable than the biceps and many novice athletes make the mistake of not paying enough attention to it in training. It is impossible to forget about the correct development of the triceps, since it is he who largely determines. Triceps dumbbell exercises are an effective way to develop this muscle.

Triceps dumbbell exercises are the most effective way to get rid of loose arms.

Features of training for triceps

To successfully perform exercises with dumbbells for triceps, it is important to follow certain rules. If your goal is the harmonious development of the whole body, do not limit yourself to this complex. Add to it exercises for other parts of the body and a few a week.

Try to maintain a healthy daily routine and do not exercise when you are very tired. To prevent the destruction of muscle mass, it is advisable to increase the intake of proteins. You can take protein shakes immediately after class. In this case, all received by the body will go to the restoration of worked muscles.

How to properly, effectively and safely perform exercises with dumbbells for triceps?

Triceps exercise program with dumbbells

1. Exercise 1. Before you start doing a set of exercises with dumbbells for triceps, I recommend taking a closer look at such a thing as push-ups. If you are just starting to master the world of fitness, start your workout with push-ups. Don't underestimate this classic exercise! When you can correctly perform 2 sets of push-ups, proceed to enhanced training with dumbbells. Get into a lying position. Hands must be shoulder-width apart, fingers look forward, try to press your elbows to the body. As you exhale, lower yourself down so that your arms gradually bend towards the body. Straighten your arms while inhaling. Do 10 reps. In the future, you can do push-ups as a finishing exercise, as they perfectly consolidate the result of the workout.

   

   When performing this triceps exercise, it is important not to spread your elbows to the side. Dumbbells are not needed for push-ups, but this does not detract from their effectiveness.

2. Exercise 2. Now take one dumbbell with both hands. Sit on a chair or bench. Straighten your arms with dumbbells and lift up, leaving a small angle in the elbow joints. Do a series of 10 flexion-extension of the arms back. In a bent position, the elbows are pressed to the ears and the angle between the shoulder and forearm is 90 degrees.

   

   The seated French press is an effective dumbbell exercise for triceps.

3. Exercise 3. For the next exercise with dumbbells for triceps, lean with one hand against the wall. In the second, take a dumbbell. Slowly move your arm back from the dumbbell. Perform flexion and extension of the arm, not forgetting to follow the breath and the position of the elbow. Change your hand.
4. Exercise 4. Lie with your back on a bench or stools arranged in a row so that your head does not hang and your feet are on the floor. Take dumbbells and raise your arms up, bending at the elbows at an angle of 90 degrees. The dumbbells should be near your head. As you exhale, straighten your arms with dumbbells above you, avoiding a click in your elbows. On an inhale, return to the starting position.
5. Exercise 5. Stand up and slightly tilt your body forward. Rest your left hand on your knee and take your right leg back. Take a dumbbell with your right hand and take it back along the body. Make sure that the elbow is in line with the shoulder, and the arm is close to the body. As you exhale, lower your arm perpendicular to the floor and bend at the elbow. On an inhale, return to the starting position. Perform the required number of repetitions and change hands.

Remember that the main secrets of the success of your classes are the desire to achieve the ideal result and the correct exercise technique. The first achievements will be noticeable after a month of training.

Triceps is the triceps muscle of the shoulder responsible for arm extension.. It is not as noticeable as its antagonist, the biceps, but it is no less important. The visual appearance of the arm is largely determined by the triceps, it gives two-thirds of the thickness, and you should not forget about its proper development in any case, otherwise you risk getting disproportionate and ugly arms at the cost of huge efforts and hours spent in the gym.

The main difference between exercises on simulators and those similar to dumbbells is that on simulators the muscles always receive the most isolated load. This is good for rapid muscle growth. But at the same time, when exercising with dumbbells, a large number of stabilizing muscles are involved, and this brings additional benefits, although through some redistribution of the load. In addition, almost every house has dumbbells. You may even be lucky enough to inherit or buy professional adjustable weight dumbbells. And in this case, nothing else is required for a successful triceps workout.

Triceps can be pumped up on simulators, with dumbbells or with a barbell. The technique of exercises with a barbell and dumbbells is about the same, with the exception of the grip, so we will consider dumbbells that are always available in the gym and at home.

Lifting the dumbbell with one hand from behind the head well sculpts the upper part of the triceps. Someone singles out this exercise as a separate one, someone considers it a variant of the French press. When performing, you can use both hands at once, but at the same time, the load is largely redistributed to secondary muscles, thereby reducing efficiency. On the other hand, doing the exercise will be a little easier. There are two options for performing: from a standing position or sitting on a bench. The difference is that in the initial standing position there is a greater load on the back, the sitting version is more insulating.

In the second option, the starting position is sitting on a bench, the legs are wide enough apart for stability, the back is straight. The weight of the dumbbell should be comfortable for you: too much can lead to injury, so increase it gradually.

Raise the dumbbell high above your head with your arm outstretched. Then lower the projectile behind the head, at the bottom point the elbow should look straight up, the lower back is slightly bent. The grip should be kept neutral, the palm facing forward, the little finger on top. Hold your hand for a few seconds to feel the weight of the projectile and the stretch in the muscle. Take a deep breath, hold your breath. Smoothly straighten your arm, exhale, stop at the top point for one to two seconds. Repeat the exercise several times, then take the dumbbell in the other hand, repeat the same number of times.

• Drying the body this is the only way to achieve muscle relief. Properly dried is not only power loads, cardio training, but also harmonious nutrition.
• Excessive thinness does not paint anyone, see how to quickly gain weight for a thin guy. Of course, not due to fat.

Movement should occur only in the elbow joint, the upper part of the arm remains as motionless as possible. To do this, you can control the position of the elbow with your free hand.

Be careful when lowering the dumbbell!

Also useful for shaping the triceps. To begin, stand next to the bench sideways to it. Take a dumbbell in one hand, put a free one on a bench (you can use a chair instead). The free arm should be extended. The leg on this side of the body should rest against the bench or be slightly forward for stability. When performing the exercise, the support of the body falls on the free arm and legs. The dumbbell is lowered down. Then lift the dumbbell, bending your elbow in a right angle. In this position, the forearm should be perpendicular to the floor. Then, taking a deep breath, while holding your breath, straighten your arm, leaving the upper arm motionless. At the top point, the working arm should be fully extended, parallel to the floor, on the same level with the torso or slightly higher. Exhale, tighten your triceps, stay in this position for a few seconds. Slowly lower the dumbbell to the starting position. After completing the planned number of repetitions, change the working hand.

Also a fairly effective triceps exercise that will help diversify your workout. It is performed from a sitting position. Feet are firmly planted on the ground. Take dumbbells in both hands, palms facing each other. Lean forward about 45 degrees, bend your elbows to a right angle. In this position, the forearms should be parallel to the torso, the lower part of the arm pointing down. Take a deep breath, hold your breath. Then you should gently straighten your arms. Hold for a few seconds at the top point, exhale forcefully. Return to starting position.

How to pump triceps with dumbbells? There are several basic rules:

• Start performing only after a warm-up, even if the workout is short, you just decided to work out at home. It's obvious, but the golden rule of a good warm-up is often overlooked by injuries.
• Triceps exercises are isolation exercises, they practically do not involve other muscles. Accordingly, in most exercises, you should feel the load exclusively with triceps, otherwise the execution technique is not entirely correct.
• In all exercises, the upper arm to the elbow remains motionless, carefully monitor this condition. At first, you can ask someone for help in order to properly set up the equipment. Remember that inaccurate technique greatly reduces efficiency!
• Many of the triceps exercises are quite challenging. If you are new to the gym, before you start doing specific triceps exercises, you need to strengthen these muscles with basic exercises such as chin-ups, push-ups, close-grip presses. Do not underestimate them, especially at the beginning of training. Otherwise, you risk getting a completely unnecessary injury by trying to immediately perform a French press with a lot of weight.
• Choose your weight carefully. You should always start with small weights that you can hold on your outstretched arm without much tension. This does not mean that there should be practically no weight! In the middle of the exercise, you should feel the burden to the fullest, and in the second phase, overcome the resistance of the weight.
• All triceps exercises are performed smoothly, without jerking. This helps, in addition to the power load, to stretch the muscle as efficiently as possible.
• The number of repetitions for both hands should be the same, on average it is recommended to perform 2-3 sets of 10-12 repetitions for each hand.

The most difficult and one of the most effective exercises for triceps, which should be mentioned separately, is the classic French bench press from a prone position. Approach him carefully, and not from the very first day in the hall. It well contributes to the thickening of the triceps, and also forms a long head of the muscle.

It is performed from a prone position on a straight or inclined bench, the second option is harder. Let's consider the first option. Lie down on a bench. Feet should be on the ground at a comfortable width for you. Take dumbbells, hold them with your palms facing each other. Raise the dumbbells with outstretched arms, tilt them back to about 45 degrees, at this point you will feel the maximum tension. This is the starting position. Take a deep breath, hold your breath, then bend your elbows, bringing them behind your head, the dumbbells at the bottom should touch the top of your head. Without stopping at the bottom point, straighten your arms, returning to the starting position. Exhale, hold in the starting position for a few seconds, tighten the triceps even more, then repeat the bench press several times.

• Even Iron Arnie established the dependence of muscle fatigue and the intensity of their growth. This phenomenon is called. What it is and how to deal with it is described in this article.
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It is very important for this exercise to keep the upper arm still. It will also greatly reduce the effectiveness of the press if, when extending the arms, move the elbows forward.

In general, these exercises, with the right technique, will help to quickly pump up the triceps, making them embossed and voluminous, which gives the arms the classic shape for a well-built body, which all gym attendees aspire to.

As before, training with free weights remains more effective than training on block simulators. The more unstable the position of the body or its individual parts in the exercise, the more muscle fibers are involved.

Dumbbell extension with two hands from behind the head

In this exercise, all bundles of the triceps muscle of the shoulder (medial, lateral, long) and the ulnar muscle work. Performed both standing and sitting:

1. Holding with both hands, bring the dumbbell behind your head, pressing your bent elbows as close to your head as possible.
2. Exhale: unbend your elbows, straining your triceps, at the top point, leave your elbows slightly bent, this will relieve the load on the elbows. Do not take your elbows to the sides.
3. Inhale: Slowly lower the dumbbell behind your head without putting weight on your neck.

Fulfill 4 sets of 8-12 reps.

Standing one-arm dumbbell extension

In this embodiment, the dumbbell triceps extension is performed with only one hand. Involved in work lateral and long head of the triceps, tendon and ulnar muscle.

1. Standing or sitting, raise a straight arm from the dumbbells above your head, the hand is located above the shoulder joint.
2. Inhale: keeping your elbow still, lower the dumbbell behind your head without touching your shoulder blades.
3. Exhale: unbend the elbow with effort due to the triceps. Do not move your shoulder from its place, do not arch your body. If necessary, at the end, you can help the triceps with your free hand, pushing the forearm, or supporting the shoulder in front, for joint stability.

Repeat 8-12 reps per arm, then switch. So 4 sets.

For more information on how to do the seated and standing french press,

Extension of one dumbbell in emphasis on the bench

For the exercise you will need a horizontal bench. The lateral, long head of the triceps and the ulnar muscle work.

1. On one side - with the palm of the left hand and the knee of the leg of the same name we rest against the bench. The second (right) foot is on the floor, and the free hand holds a dumbbell.
2. We raise the elbow of the right hand from the dumbbells to the body, constantly holding a stationary position from the shoulder to the elbow. Forearm perpendicular to the floor.
3. Exhale: unbend the elbow, bringing the arm in a straight line with the body, reducing the triceps as much as possible, holding for a second at the top point.
4. Inhale: lower the dumbbell even more slowly to the starting point, relaxing the triceps.

Repeat for one hand 8–12 times, then change to the second. For each side 4 sets.

Dumbbell extension for triceps with two hands in an incline

The second name of the exercise is "Grasshopper". Performed standing upside down. In addition to triceps, the muscles of the press, back and legs are involved in the work to maintain the position of the body.

1. Standing, put your feet on the width of the pelvis. In the hands of a dumbbell.
2. Tilt the body with a straight back to a horizontal line, bending your knees. Keep your back still, never don't round your back.
3. Raise and press your elbows to the body, keep your shoulder motionless. Forearms are freely lowered with dumbbells to the floor.
4. Exhale: fully extend both arms to parallel with the floor. Holding the dumbbells for a second at the top point.
5. Inhale: slowly and smoothly lower the dumbbells to the starting point.

Complete 8-12 reps as usual - 4 sets.

One-arm extension with dumbbells standing in support

The technique of the exercise is similar to the previous version of the extension with two hands, but is slightly simplified due to the emphasis on one hand.

1. Feet together, bending your knees, tilt your back straight forward, resting your forearm on your thigh, stabilizing the position. The second free hand holds a dumbbell.
2. As in the previous version, press the elbow to the body, slightly raising the shoulder and turning the body towards the dumbbell. The forearm is loose below.
3. Exhale: full extension of the elbow, pausing.
4. Inhale: Slowly lower the dumbbell.

Do one side, then switch total - 4x8-12.

Option number 2

The variant assumes the same position of the body and the extension technique, the difference is only in the emphasis on the legs.

1. Feet together, take a step back with your right foot, assuming a half-twine position - the right leg is straight on the toe, the knee of the left leg is at a right angle.
2. Rest your left elbow on your left thigh.
3. The right hand with dumbbells is pressed to the body, the body is also slightly turned.
4. Exhale: the right hand performs a full extension of the dumbbell.
5. Inhale: slowly lower the dumbbell down.
6. Change the position in the floor of the twine to the other side by performing an extension on the left hand 8-12 times. For each hand 4 approaches.

• For high-quality study of triceps with dumbbells no big weight needed.
• How slower you will fulfill relaxation phase(lowering the weight), the more load the triceps will receive, therefore, it will be better pumped.
• Take a short break at the top, perform extension faster than flexion.

Girls you can work on the triceps less intensively, for the tone of this problem area it is enough 3 sets of 15-20 reps with little weight. The main thing is the burning sensation on the last repetitions.

Triceps exercises with dumbbells in video format

Hello, friends. A beautiful figure is not only slim, but also taut. Therefore, we again turn to the topic of fitness.

And today we will find out which and how best to perform tricep exercises with dumbbells and what exactly they are for.

Question Anatomy

Triceps is otherwise called the triceps muscle - it has three heads (beams) at once, which are also called the triceps horseshoe.

It is customary to refer to the number of those parts of the body that most clearly form a visual representation of the figure.

And now another way

Lying on a bench

This workout also involves the latissimus dorsi muscle.

Take the starting position - lying on a horizontal bench, arms raised and bent at the elbows. Keep the dumbbells lowered near the head, turn the palms towards each other.

Extend your arms by lifting the dumbbells up. Make sure that the elbows do not diverge to the sides.

Lower your arms back to the starting position.

It is also possible to simply lie on the floor. It is designed for beginners and also suitable for women.

Extension of the arm with a dumbbell from behind the head

It is also one of the most popular and simple.

Works out a long bundle of muscle.

Performed sitting or standing.

First, the dumbbell is held above the head, the arm is raised vertically upwards.

On inspiration, the arm bends at the elbow, the weight falls behind the neck.

As you exhale, return to the starting position, raising your hand again vertically upwards.

To ensure a cleaner execution of the exercise, the hand with the weight is fixed with the other hand.

You can do this in two ways - either by clasping your elbow with your free hand, or by shoulder.

Important:during execution, keep your stomach in tension, do not let your lower back bend too much.

Bent over arm back

Simple and effective training of all bundles of the triceps muscle. Allows you to add volume, emphasize the relief. It is also useful for girls - it helps to remove flabbiness of the back of the hands, improves shape.

Stand at a chair (or bench), rest your knee and palm of one hand on it for balance on the same side as the knee.

The second leg is on the floor as a support.

Tilt your torso so that it is parallel to the floor.

The back is straight, the neck is aligned at its level. Pull in your stomach, tighten your abs.

Take a dumbbell in your other hand, bend it at a right angle.

As you inhale, raise your arm so that the part above the elbow is parallel to the floor. The forearm (the arm from the elbow to the hand) at the same time is directed downward.

As you exhale, extend your arm back, fully straightening.

Fix it in this position, strain the triceps as much as possible, holding the burden in this position for several seconds.

On an inhale, lower your arm to the starting position.

A set of the best exercises aimed at women is presented in this video

This is the male version

What to remember

• For effective pumping, 2-3 workouts per week are enough.
• In order for the development to be harmonious and the figure to be built proportionally, perform basic exercises aimed at several muscles at once.

And how do you train, how do you make, in particular, your hands beautiful? Waiting for your opinion in the comments, friends. See you soon!

The triceps (triceps brachii), along with the biceps and forearm muscles, needs careful development. You can pump it up both in the gym and at home.

But usually the focus is on the biceps, although the appearance of the shoulder and arm depends on the inflated triceps. Now let's take a closer look at how to pump up triceps with dumbbells in the gym or at home.

Yes, in fact, it is not necessary and not particularly necessary to pump them :), because they make up 5-7% of all muscle volumes of the body, therefore, theoretically, they cannot give any significant increase in weight.

Often, many training programs, for example, for an ectomorph, exclude this muscle group altogether or devote the least time to it. Of course, the hands are involved in almost all movements and receive their load indirectly, but still it cannot be compared with targeted and highly specialized work. Therefore, you need to swing your hands, at least here's why:

• as various surveys show, ladies pay significant attention to their hands. In muscular arms, they feel the strength and ability to protect and not give them offense;
• inflated arms look good in summer in various sleeveless T-shirts - this is a sign of good physical shape of their owner;
• when you are asked to show inflated muscles, you always show your biceps;
• in the male world, volumes decide, so if you have frail hands, then the attitude towards you is appropriate;
• strong hands are the ability to resist captures / suffocations and deliver a crushing blow to the enemy;
• for women, pumped up arms and strong forearms / hands are a plus in everyday life, such as carrying bags or carrying a child;
• for women - this is the absence of jelly and various sagging under the arms;
• with muscle-toned arms, you can afford dresses without sleeves and with bare shoulders.

Anatomical atlas of arm muscles

The arm muscles have many large, externally visible muscles that help us with daily activities, such as changing clothes or using a PC.

The muscles of the upper limbs are divided into:

• shoulder muscles, which in turn are divided into the anterior group (flexors) - brachial, coracobrachial, biceps and back (extensors) - ulna, triceps;
• the muscles of the forearm are the largest, these are the brachialis (brachialis) and brachioradialis (brachiradialis).

From the point of view of occurrence, it is customary to distinguish:

• superficial (clearly visible on the surface) - biceps, triceps, brachiradialis, long radial extensor of the wrist, deltas;
• deep muscles - lie superficially deep.

The muscles of the upper arm are responsible for flexion/extension of the forearm at the elbow joint. Flexion of the forearm is achieved by a group of three muscles - brachialis, biceps and brachiradialis.

In general, in the literature on anatomy, it is not customary to translate the names of muscle groups, i.e. there for the preservation of the original Latin names, for example, brachialis would be musculus brachialis. In this regard, a more correct “Latin anatomical picture” of the arm muscles will look like this.

Let's look at the main large muscle units separately.

No. 1. Biceps

Large thick fusiform muscle of the shoulder, located on the upper part of the humerus, consisting of 2 heads - long and short. Both originate in the region of the shoulder, below are attached to the round elevation of the bone of the forearm, and unite in the middle of the shoulder.

The biceps performs the following functions:

• works as an arch support for the forearm by turning and moving the palm up;
• flexes the forearm/shoulder;
• performs flexion of the upper arm (raising the arm forward and up).

No. 2. Triceps

The triceps fusiform muscle, which lies on the back of the shoulder. It has three heads - lateral (lateral), medial (medial) and long (long), which merge on the olecranon of the ulna. The lateral and medial heads of the triceps originate on the humerus, the long one begins on the shoulder blade.

Triceps performs the following functions:

• extends the elbow joint / helps to straighten the arm - acts as an extensor of the forearm in the elbow joint and humerus in the shoulder;
• the long head also assists the latissimus dorsi during the pullover exercise on the bench, bringing the arm down towards the body.

Summing up the “head” muscles, the combined anatomical picture of biceps + triceps looks like this.

No. 3. Forearm muscles

The best known and largest muscles of the wrist are the brachialis, brachiradialis, flexor carpi radialis longus, and coracoid muscles. Let's consider them in more detail.

3.1. Brachialis

Most of the muscles that move the wrist, hand, and fingers are in the forearm—they're as thin as a strap. Brachialis is a flat, spindle-shaped muscle that lies under the biceps on the lower front surface of the shoulder. The beginning is attached to the bottom of the humerus, and the “end” is attached to the bone elevation of the forearm.

Brachialis performs the following functions:

• the main and strongest ulnar flexor - is responsible for bending the elbow in any position of the hand (supination, pronation, neutral).

3.2. Brachyradialis

This is a fusiform muscle located on the front surface of the forearm. It originates at the lower outer part of the shoulder, crosses the elbow and extends to the radius (outer lower part). To see the muscle, tighten your forearm and move your thumb to the side, the brachiralalis will “appear” near the elbow closer to the biceps tendon.

The shoulder muscle performs the following functions:

• flexes the elbow;
• plays an active role in the up/down rotation of the forearm.

3.3. extensor carpi radialis longus

On the back of the arm are extensor muscles such as the extensor carpi ulnaris and extensor digitorum longus, which act as antagonists, the flexors. The extensors are somewhat weaker than the flexors.

The extensor carpi radialis longus is located next to the brachiradialis and is one of the 5 main muscles that help move the wrist. When a person clenches his fist, this muscle is actively involved in the work and protrudes from the skin.

3.4. Coracobrachial muscle

A long, narrow, beak-shaped muscle located on the inner surface of the shoulder. At the top, it is attached near the coracoid process of the scapula, and at the bottom - to the anterior inner part of the arm. This muscle is not an elbow flexor

The coracobrachial muscle performs the following functions:

• bringing the arm to the body with the elbow bent.

The combined atlas of all the muscles of the forearms is as follows.

Actually, we are done with anatomy. Friends, are you still here ... or am I shaking the air for nothing? :). Let's move on and now let's talk about practical training aspects.

Supination and pronation - what is it?

These are two special movements produced by the muscles of the forearms - supination (outward rotation) and pronation (inward rotation). Supination is performed by the biceps and muscles of the round supinator of the forearms, pronation - by the muscles of the round pronator of the forearms.

It turns out that a different grip of a projectile (for example, a dumbbell) provides a different type of work to the hands and a different degree of involvement of the muscles of the biceps / triceps and forearms.

There are many practices for mass gain and target loading. Below are the most effective ones that are suitable for guys. With their help, you will work out the muscles of the arms from the hands to the shoulder blades.

However, do not perform the proposed exercises for triceps immediately. Choose a few and after a month, enter into the program one new one at a time. Since the lion's share of the load falls on the triceps bundles during chest training, there is no need to purposefully work with them more than 2 times a week.

For efficiency, alternate classes in intensity: easy, medium, super difficult. Do not focus only on their development. Spend time on biceps and deltas, which are responsible for a beautiful relief.

Triceps push up workout

Triceps respond best to basic exercises. Athletes with 2 years of sports experience can not use isolated techniques at all. With the help of narrow push-ups, in addition to three heads, the front delta and chest are pumped.

1. Fan the palms closer to the center of the chest until the thumbs touch.
2. Drop down to the floor. As you lift your body, fully straighten your elbows.

Variations: diamond push-ups

In terms of the biomechanics of movements, this option for pumping triceps is similar to the previous one. But due to the connection of the index and thumb fingers of both hands, forming a figure resembling a diamond in shape, the triceps develop more.

"Bearish"

This exercise at home for triceps additionally strengthens the hands, forearms, and large pectorals.

1. Take the classic emphasis: spread your fingers slightly wider than your shoulders in the form of a bear's paw with an emphasis on the tips of the phalanges.
2. Place your elbows close to your body.
3. Perform a series of lifts following the previous technique.
4. Carry out jerky movements at the bottom due to the shoulder girdle and working heads.

Other modifications

The cotton option is a plyometric technique. Perform by analogy, only in the positive phase, toss the body and clap your hands.

In terms of energy consumption and effect, lifts based on one leg are inferior to the previous version, and additionally train coordination.

Another version is on the ribs of the fists. It is especially difficult to work with an emphasis on one fist with fingers locked together.

alternating

An exercise with cardio elements will help to quickly pump up the triceps.

1. Take a horizontal bar: rest on your elbows and socks, and lock in a straight position.
2. Stretch your right arm and lift the entire side with it.
3. Repeat the same for the left side of the body. As a result, you should be in an emphasis with straight arms.
4. Now lower the left elbow, then the right one and repeat everything from the beginning.

The universal technique allows you to pump triceps at home for beginners and advanced athletes.

1. Sit on the edge of the support, rest your palms forward. Step forward, bend your knees straight and straighten your arms.
2. Bending your elbows, lower your pelvis and hover 5 cm from the surface.
3. Push off with the tension of your arms, kick your foot on the floor, after a pause, return to the PI without spreading your elbows. By pulling the body up, you load all 3 heads to the maximum.

Try this technique differently.

• Opposite, next to the wall, put another stool and rest your feet against it. Then proceed according to the scheme.
• For effect, put a weight on your knees.

On uneven bars

If you feel strong in your arms, do alternate push-ups for triceps hypertrophy.

1. With straight legs, hang on the uneven bars, press your elbows to yourself and keep your body upright. When deviating forward, the emphasis will involuntarily shift to the chest.
2. Get down, avoiding the appearance of discomfort in the shoulders. Ideally, lower your body until an even angle is formed at the elbows.

Advanced athletes put on a special belt or broadcast a backpack with sand on their backs.

Triceps exercises with dumbbells at home

After training with your own weight, start working with weights. Men will need collapsible dumbbells 20 kg.

Bent over arm extensions

The technique for deltas and triceps is suitable for everyone.

1. Connect 2 stools, stand on top with your right knee, fix and rest against the edge with your palm.
2. Put your left foot back a little, tilt the top of the body horizontally to the floor. If the shoulders are higher than the hips, this will reduce the amplitude and reduce the result.
3. Holding the dumbbell with a neutral grip, bend your elbow at an acute angle and press it against your body.
4. Stabilize your forearms, pull your arm back until the triceps are tense.
5. At the top point, straighten your arm symmetrically to the body.
6. After a second delay, return to the IP.

1. Sit on a chair or work while standing, grabbing the projectile with both hands.
2. Raise it vertically above the crown, bend the elbows and bring it to the back of the head.
3. Squeeze out the tension of the trapezius muscles.
4. Play all movements exclusively due to flexion and extension of the elbows.

Modification

To increase the target load on the heads, pump the triceps with each hand separately.

1. Grab a dumbbell and make sure that your fingers are looking forward, the little finger is at the top.
2. Make movements in full amplitude, supporting the working arm with your free hand so that it moves in a straight path. Perform a series of repetitions and change the limb.

Perform all practices 12-15 times in 3 sets in supersets so as not to relieve tension from your hands in pauses.

Basic principles of proper nutrition

Rigid diets designed to get rid of excess weight significantly harm the body. Refusal of certain foods and a sharp decrease in the energy value of food allow you to lose weight quickly, but disrupt metabolism.

That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic malfunctions in the body. In addition, prolonged malnutrition leads to a deficiency of vital trace elements and vitamins. To lose weight correctly, you must adhere to the following rules:

• Eat varied. The diet must contain both proteins and fats with carbohydrates, as this will maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
• Keep the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This food group gives the body a lot of vitamins and fiber, which not only normalizes the digestive tract, but also cleanses it.
• Minimize the proportion of fast carbohydrates in the daily menu. They provide the growth of body fat and provoke diabetes. Sugar, various desserts and sweets must be replaced with fruits.
• Limit fat intake. It is not advisable to completely abandon them, since both vegetable and butter contain various valuable micronutrients. However, fatty meats or fish are best replaced with lean ones.
• Eat enough dairy products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
• Follow the routine. Rare and plentiful meals lead to a slowdown in metabolism. To speed up the metabolism and activate the process of losing weight, you need to eat every 3-4 hours in small portions. This will also reduce the volume of the stomach and speed up the onset of satiety.
• Reduce the amount of salt consumed. It is already enough in food, and an excess of sodium chloride leads to many diseases.
• Cook right. That is, completely abandon the frying of food in favor of stewing and steaming.
• Give up alcohol. Alcohol is a source of "empty" calories, especially if you combine libations with hearty meals.
• Drink plenty of fluids. Priority should be given to pure water, tea and coffee without sugar, as well as natural juices and compotes from berries. In the latter case, sugar should be replaced with artificial sweeteners.

These principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Dietary restrictions do not mean a complete rejection of gastronomic pleasures. The following sample menu with recipes allows you to eat very varied and tasty.

How to plan your menu the right way

First of all, you need to pay attention to the calorie content of products. The article gives a sample of the weekly menu, the daily energy value of which does not exceed the recommended norm. When compiling a diet on your own, stick to the restrictions.

About the same amount in terms of volume you need to eat cereals and legumes. They saturate the body with energy, as they are absorbed slowly. In addition, complex carbohydrates are not deposited under the skin as fat.

The last point is the importance of fractional nutrition. A sample menu for a week consists of 4 meals, but between them it is useful to eat an apple or a small handful of dried fruits. This will prevent hunger and activate the metabolism.