Summer has come and we leave sweaters and cardigans at home and put on T-shirts that reveal the beauty of our hands. It turns out that not all of us paid due attention to the workout of arms. Even if you did it, you probably paid attention to the biceps forgetting about triceps. Therefore, your hands do not have the desired shape. This is a mistake of many beginner athletes who want to have beautiful hands but do the wrong thing. Triceps occupies 70% of the entire arm, so weak triceps will not allow you to build beautiful arm muscles. This does not mean that you should only train triceps and keep your biceps at rest. It is necessary to train all types of muscles.
Therefore, you should not do large sets separately for the biceps and separately for the triceps. This approach is needed only by professional bodybuilders. It is enough for you to perform several exercises that will affect the work of muscles both triceps and biceps. Only an integrated approach will help you strengthen your arm muscles and make them beautiful.
You should do a workout with dumbbells. It does not take much time and does not give a large load on the spine, unlike training with large weights.
Also, triceps is an auxiliary muscle that is connected to the pectoral muscles and muscles of the shoulders. During workout on these muscle groups, triceps also work.
Exercises such as push-ups, a bench press with a lightweight attract triceps to the load. Therefore, always use the upper body exercises in your main workout. Thus, you work not only with the muscles of the back and chest, but the hands also with the muscles of the arm. 20 minutes of training for all the muscles of the upper body will be enough for your triceps to feel the load.
As a rule, exercises to work out the muscles of the hands do post-workout backs. Thus, your muscles will be better included in the work. We offer you some exercises that you can use in your main workout. They do not require sophisticated equipment, you can do them at home. You will need dumbbells that you probably have at home. The weight of the dumbbells depends on your capabilities. You should not take the heavyweight if you are new to sports. Start with 2-3 pounds and increase the load step by step.
Muscle training takes up to 10 minutes, so you can do it in the morning before work. Using these three exercises, do 3-4 circles and your hands will be beautiful and strong.
Triceps Kickback in Plank
The exercise is performed at the position of the plank. Hold the dumbbells in your hands and begin to bend the elbow of one hand by lifting the dumbbell to chest level. The elbow moves up. Do 15-20 reps on each arm. During the exercise, the body should not move. Your body position should be strong and taut. Only the elbow moves.
Overhead Triceps Extension
Exercise is performed while standing. Put your feet shoulder-width apart, take dumbbells, and raise your arms above your head. Then join hands and lower behind the head. Press your hands to your head and start lifting dumbbells by extending only your elbows. Do 15-20 reps.
Do this exercise lying on the floor, legs bent at the knees, feet pressed to the floor. Raise your arms with dumbbells to the ceiling, hold them straight and begin to lower the dumbbells by the head, bending only your elbows. Do 15-20 reps.