Triceps is a brief name of the shoulder muscles. Visually, it is on the back of the hand and takes about 70% of the shoulder lobe of the hand. The main function is the extension of the forearm. It is a triceps that gives the hands of athletes and a handicapped massiveness. Training the biggest muscle hand is easy, because it takes part in many exercises. The most important thing is not to overdo it and evenly load each of the three muscles.
1
Pushups. Become a position, put your hands in front of yourself so that the gap between the palms is in the form of a diamond. Another option of the same exercise is to do it with an emphasis on the bench.
2
Key exercise is French bench. It affects all three muscles. Make it standing, lying or recreation on a bench. As shells, use the rod ordinary or with a bent vulture, dumbbells. Engage both hands or only one. To properly conduct training, the sports gun should not be excessively difficult:
In the pose lying on the back, take the projectile so that the reverse side of the palms is turned to face, and look up it up. Then remove back at an angle of 45 degrees and lower the forehead. Mildly return to the original position.
In the position sitting or standing the cargo goes beyond the head. Outside the gym This can be a regular medical ball. Follow the elbows: they must be static.
3
Put the foot bent into the bench, mind your hand. With the other hand, lift the dumbbell at right angles. Now assure your hand back without straightening the elbow joint.
4
Stain smoothly, lift your hand with a crayler, and then slowly lower the head and hold a little. If it is difficult to stay on the legs, you can sit down.
5
Set two gymnastic benches one opposite the other at a distance of 100-110 cm, depending on the growth. Put your feet on one of them, and you will assume your hands to another. Lower and raise the torso.
6
Classes on a block simulator. Take the neck of grabbing from above, smoothly pull down to the thighs until your hands get completely completely. It is important to keep the ridge straight, and elbows pressed to the sides. Another exercise is performed standing to the simulator back. Capture the neck, bend and extension the elbow joints while holding them as close as possible to the torso.
7
Another power exercise is push-ups on the bars. Try to keep the body position.
If you set the goal to pump triceps, then do no more than 12 approaches, train all three triceps areas and give the muscle to relax at least 2 days.
Separately, something is impossible to pump up, and it is not necessary ... you need to go competently to this issue. And so, in general, the calories surplus, heavy training and supplements (SportExpert amino complex, for example, BCAA, protein) - This is the most faithful helpers
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Separately, something is impossible to pump up, and it is not necessary ... you need to go competently to this issue. And so, in general, the calories surplus, heavy training and supplements (SportExpert amino complex, for example, BCAA, protein) - This is the most faithful helpers