Sports enthusiasts during training forget to perform exercises for such a "shallow" muscle, like triceps. A small sagging on the back of the hand is often not noticed (in front, it is not visible!) And does not bother - but exactly before the arrival of spring. Extracted from the closets tops and light dresses are opened including the shoulders, and there is no need to disguise the fat fold. In addition, if the shoulders are not taken care of for a long time, the sleeves in general can become small and too tightly fitting their shoulder, they will begin to crash into the skin.
Meanwhile, the arms circumference can be reduced simply by tightening the arms. Of course, without cardio, fat will not go anywhere, but if you add a tonus to the muscles, thereby creating a strong muscular skeleton, sagging and the volume of the shoulder will be able to significantly reduce. Nuances of training
Pumping triceps, greatly increasing it in volumes, the representative of the perfect sex is difficult: hormones will not allow. Generally, ladies do not need to be protected by turning into muscular and sinewy girls whose photos can be seen on the pages of magazines devoted to bodybuilding: for this you need to train daily and not for one hour. When two or three sessions a week, the pronounced relief of the triceps muscle of the shoulder will be difficult to achieve - but it is quite possible to pick up the sagging weight.
It is worth remembering that the triceps actively works in exercises designed to study the pectoral muscles. Therefore, put a training session in handcuffs, and then on the chest is not worth it: either work out both zones in one day, or in the lesson, pay attention to the breast and biceps, and next time swing the back of the itriaps. By the way, purposefully working on the triceps is not often more than a week to give the muscle time to recover.
The peculiarity of the structure of the triceps muscle sometimes pushes the idea that one of the areas can be worked out separately, but this is not true. There are no isolated exercises for each bundle, during training all the fibers are involved. However, if necessary, the emphasis can be shifted a little. If you need to work out the area that is located closer to the body, it is better to perform exercises with your hands up, when the movement is carried out by brushing by the head.
Extension of hands with an expander
Take the expander in one hand with two hands, locked together, with your left foot step on the rubber band and secure the second handle. Place the right foot on the expander so that the feet are at the width of the hips. Guide the tape behind your back: it should pass between the shoulder blades. Straighten the arms above your head. Shovels reduce, press muscles tense. In the lumbar region, preserve the natural deflection. Look straight ahead. On inhaling, slowly, lower your arms behind your head. Make sure that at the end point the elbows are pointed straight up. Then strain the triceps and raise your arms up on exhalation. The movement should take place only in the elbow joint, all other parts of the arm are immobile. Do 10-15 repetitions, then rest one or two minutes and again do the exercise.
Leading the arm with a dumbbell
Stand on all fours. In the right hand, take a dumbbell, lean against the left. Muscles of the back and press tense. Bend your right hand up and raise your shoulder so that it is parallel to the floor. The angle in the elbow joint should be straight. Take a breath and exhale, straining the triceps, straighten the arm. Make sure that the upper part of the arm remains stationary. In the upper hand, the hand should be straightened and parallel to the floor. Brush the thickener not to arch. On inhalation, flex your arm slightly at the elbow, again lowering the diver down. Repeat the exercise 10-12 times, then change your hand.
Push-ups from BOSU
The hemisphere can be replaced by a low bench or an improvised elevation from books. Go down in front of BOSU on your knees, put your palms on the elevation on the width of the shoulders. The wrist joints should be under the shoulder, the fingers are directed to sift off. Muscle body strain. Taz a little twist forward. On inhalation, pulling back exactly, go down until the shoulder and forearm form a right angle. Note that the hands should move along the body. On vydoelokti straighten, but not until the end. Repeat push-ups 10-12 times. Slow down a minute or two and follow two more approaches.
Push-ups from the bench at the back
Sit on a low bench or chair. Hands lean against the edge of the seat, putting the brush on the width of the hips. Keep your fingers looking straight ahead. Take a wide step in front of you. Straighten your legs and put them on the floor. Take the weight of the body in your arms. Press muscles. The backbone of the tailbone should be stretched in one line. On inspiration, sink down, folding the arms. In this case, the elbows should be directed back. At the end point, a right angle must be formed between the foreleg and the forearm.
On exhalation, straining the arm muscles, return to the original position. Do not move the case away from the support and make sure that it moves only up and down.
French press with bodibar
Bodybar (weighted stick) can be replaced with a bar from the barbell barbell. Lay down on a horizontal bench. Feet should be completely standing on the floor. Take the body-balb with a straight grip (fingers pointing away from yourself) at the width of the shoulder and raise it on the outstretched hands just above the chest. On inhalation, bend your arms in the elbows and take the bodybard out of the forehead. At the end point, the shoulder and forearm should form a right angle. On exhalation strain the triceps and straighten your arms. Take care that the shoulders and wrist joints do not change the position: the movement should only be in the elbow joint. Do three sets of 10-12 repetitions.
Press Up
Lie down on a bench, the feet completely stand on the floor. Take the rod or bar from the bar with a straight grip (the palms are directed away from you), placing the brushes a little more than the width of the shoulders. Hands stretch upwards so that the bodybar is over your head. Head, shoulders, buttocks tightly squeeze the forehead (a natural deflection is preserved in the lower back). Move the shoulder blades and lower the arms to the bench, the forearms must be perpendicular to the bench. Without resting, go at full speed, unbending elbows, push the body-builder upward, so that it appears at the chest level. On inhaling, lower the bodybard. As soon as the shoulders touch the shoes, immediately start the movement of the bodybar up. Repeat exercise 10-12 times, take a break and complete two more approaches.
French Press
Sit on a bench or chair, straighten your back, stretch the muscles of the press, remove the scapula; In the lower back, a natural deflection is preserved. Press the squeegee between the palms, holding it with your thumbs, and lift it on the elongated arms above your head. The look is directed forward. On inhaling, strain the triceps and bend the elbow, slowly lower your arms with the dumbbell by the head. Note that the elbow should be pointed at the ceiling. Shoulders remain motionless, only the elbow joint works. On exhalation, strain the triceps again and in the same way, as you bend your arms, straighten them. Perform as many repetitions as you can without breaking the technique (without helping yourself with the back muscles). Slow down a minute or two and repeat the exercise as many times.