How to build triceps free weights

Triceps largely determines the appearance, thickness and topography depend mainly on him. This triceps brachii swings at the gym, with dumbbells or with a barbell, but the easiest and most affordable way to pump up the triceps dumbbells.

Как накачать трицепс гантелями


1. Before training you must warm up the muscle, making the warm-up. To do this, take a small dumbbell weighing 3 to 8 kg and follow a few easy moves, you should only feel a minimal load. Warm-up is necessary in order to prepare the triceps for a full workout, protecting against potential injuries in the course of exercises.

2. Training the triceps, follow the correct execution of the exercise should be felt loading in the muscle. For a start it is recommended to take dumbbells in weight of 8-10 kg and do 2-3 sets of 6-12 movements. If the weight of the projectile is too large, it can cause the appearance of the injury. After a while, when you feel that you are former weight dumbbells gives a proper feeling of the load in the triceps, and you can do more than 12 repetitions in one approach, it can be gradually raised.

3. The most popular exercise for pumping the triceps is the dumbbell extension arms with dumbbells from behind the head. To perform this exercise while standing or sitting (standing load is noticeable on the back), with a dumbbell in one hand. Sports equipment rises up on a straightened arm, then drops his head. Elbow looking up, lower back slightly arched. Feel the weight of the dumbbells, stretch muscles, breathe deeply and gently stretch the hand, exhale. Repeat the exercise, shifting the dumbbell to the other hand. You can also connect simultaneously with both hands, but the burden in a greater degree will receive minor muscle, which decreases efficiency.

4. The extension of the hands in the slope — another exercise with dumbbells workout for triceps. Feet steadily placed and slightly flexed knees, trunk inclined forward, his free hand rests on the knee, running bent at the elbow and pressed to the body. Breath, hand working powerfully through the force, back straightened, unbending at the elbow to direct position, exhale. After completing the required number of repetitions, repeat the exercise with the other hand.

5. Also there are a few basic principles in order to pump up the triceps dumbbells. Most of the exercises — isolated, without other muscle, so when performing the approach you should feel the load on the triceps. Make sure that the shoulder remained motionless. All exercises are performed without jerks, slowly and smoothly. Try to pick the weight right in the middle and final stage of the exercise, the weight should be felt in full.

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