Fitness 2022

7 exercises for triceps training at home

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7 exercises for triceps training at home
7 exercises for triceps training at home
Anonim

Triceps training at home is simple, easy and helps to achieve different goals, from toning, decreasing flab, increasing muscle volume to improving elbow support, flexibility and arm strength and should be added to weekly exercise routine.

Triceps exercises can be done with or without the use of weight, however it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as triceps rupture or tendonitis, for example. example. That's why you should warm up before the exercises, being a good option to move your arms up and down alternately, several times at a fast pace or doing jumping jacks, for example.

The ideal is to do a medical evaluation before starting any physical activity and have guidance from a physical educator who should indicate the weight for each exercise individually.

How to do the triceps workout

Triceps training at home can be done 2-3 times a week, in 2-3 sets of 10-12 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.

Some exercise options to do a triceps workout at home are:

1. Triceps on bench

Triceps on the bench helps work on triceps strength and endurance, as well as your shoulder, back, and core muscles, which helps strengthen these muscles and improve balance and posture. To do this exercise, you don't need to use weights, just a chair or bench.

How to: Grab a chair or bench, sit on the bench and place your palms on the seat, next to your thighs.Keep your arms on the seat and move your body forward with your legs straight. Bend your elbows, lowering your body as far as you can until your elbows form a 90 degree angle, supporting your body weight on your arms. Push the body up to start the movement again. Do 3 sets of 10 to 12 repetitions. If the exercise is very difficult, it is possible to do it with the knees bent and bring the feet closer to the body to perform the up and down movements.

2. Standing triceps extension

The standing triceps extension works the strength of the triceps, deltoids and trapezius and should be done using weight as a dumbbell or, if you don't have it, you can put one or more 1kg packages of rice or of beans inside a backpack, or use a pet bottle with sand inside, for example.

How to: Standing with your feet hip-width apart, hold the weight with both hands behind your head, elbows bent, forming a 90° angle degrees.Lift the weight, stretching your arms upwards and slowly lower your arm back again. It's important to keep your abdomen tight and your back straight.

The movement should be done by inhaling the air when the arms are behind and exhaling when going up with the arms. If it is difficult to do the exercise standing, you can do it sitting, as long as you are careful to keep your spine straight. Another variant of this exercise is to use a weight in each hand. This exercise can be done in 2 to 3 sets of 10 to 12 repetitions.

3. Lying triceps extension

The triceps extension lying down is another good option for the triceps, as it works strength, resistance, in addition to stimulating the increase of muscle mass and volume. To achieve these goals, you should use weights such as dumbbells, barbell or pet bottle with sand inside, for example.

How to: Lie on the floor and slightly bend your legs, so that your feet are flat on the floor.Holding a weight in each hand, stretch your arms up towards the ceiling. Then bend your elbows back until your hands with the weights are close to your shoulders. Return to starting position. Repeat this movement 10 to 12 times doing 2 to 3 sets.

4. Triceps recoil

The triceps kick is an exercise that helps to gain strength and muscle mass in this region and should be done with the use of weight such as a dumbbell or a pet bottle with sand, for example.

How to: Stand with your knees slightly bent and lean forward with your back straight. Hold the weight with one hand and position the straight arm in line with the body. Bend the arm that holds the weight forward, making a 90 degree angle at the elbow. Another way to do this exercise is to hold a weight in each hand and do the movement with both arms at the same time. If it is difficult to do the movement while standing, you can support one of your knees on a bench or chair, for example.Repeat this movement 8 to 12 times and repeat with the other arm. This exercise can be done for 3 to 4 sets.

5. Lateral arm raise

The lateral raise works the strength and endurance of the triceps, in addition to the shoulder muscles helping to maintain posture and balance. This exercise should be done using weights such as dumbbells and, if you don't have them, you can use a pet bottle with water or sand or backpacks with 1 or 2 kg of rice or beans in each one.

How to: Standing, spread your legs shoulder-width apart and slightly bend your knees. Hold a weight in each hand, with your arms in line with your body. Slowly raise your arms to shoulder height and slowly return to the starting position. It's important to contract your abs, breathe in while your arms are in line with your body, and breathe out when you lift your arms. Do 2 to 3 sets of 10 to 12 repetitions.

6. Incline push-up

The incline pushup is an exercise that helps build strength and endurance in the triceps, biceps, and deltoids.

How to: take a surface to create the incline of your body such as a stool, chair, puff, gym ball, or step exercise platform. Rest your hands on the inclined surface, with your arms in line with your body, at a distance slightly greater than shoulder width and feet on the floor. The body should be straight with the back in line with the torso. Contract your abs, bend your elbows until your chest touches the surface and return to the starting position. You can do 2 to 3 sets of 8 to 10 repetitions each, resting for 60 to 90 seconds between sets.

7. Forearm plank

The forearm plank is considered a complete exercise, as it works the triceps, abs, core and other body muscles such as the biceps and shoulders. There is no need to use weights or dumbbells for this exercise.

How to: Lie on your stomach and then raise your body, supporting only your forearms and toes on the floor, always with your abdomen and buttocks contracted and your head and body straight, in line with the spine. You should stay in this position for as long as possible. You can start with 30 seconds and gradually increase the time. This exercise is not done in sets.

What to do after training

After triceps training, you should do stretches to help relax the muscles, tone the muscles, improve flexibility, increase circulation and prevent injuries.

1. Horizontal stretching

The horizontal stretch should be done while standing to allow the triceps to be stretched well, increasing flexibility and range of arm movements.

How to: Standing with your legs shoulder-width apart and knees slightly bent, place your right arm across your body at shoulder height.With your left arm, hold your right arm in this position by pressing your right arm to your chest. Hold this position for 30 seconds and repeat with your left arm. You can do 3 to 4 repetitions for each arm.

2. Overhead stretch

This stretch allows you to stretch the triceps, chest and spine, and should be done standing or sitting.

How to: lift one arm and bend the elbow, placing the hand towards the back or neck. With the other arm, pull your elbow toward your head to stretch your triceps. Do this movement for 20 to 30 seconds. Repeat with the other arm. This exercise is not done in sets.

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