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Week program power exercises for arms at home and in the audience

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Week program power exercises for arms at home and in the audience

The contents

  • Why is it important to train the triceps
  • Rules power fitness training with dumbbells
  • Basic exercises with dumbbells for triceps development
  • Training for triceps at home and in the audience

Triceps — one of the main muscles of the hand. In ordinary life it is no less important than the biceps. But many Amateur athletes do not pay sufficient attention to its development. To work out the triceps can not only workouts in gym but also while working at home. For exercise you will need dumbbells and effective motivation. If you hold strength training for the triceps regularly, after a month of this part the hands will gain the desired relief, and overall endurance and strength of muscles will increase significantly.

Why is it important to train the triceps

Harmonious body implies balanced development of all muscle groups. Strength training for the triceps to help build muscle and make your hands not only aesthetic, but also able to withstand greater physical stress.

It is important that the triceps is responsible for straightening the arms and bringing it to the body. For those who form the muscle mass and engaged in strength training, to develop the triceps is particularly important: as an antagonist of the biceps it is involved in almost all exercises for the upper body. So worked the triceps increases the overall endurance of the athlete.

Rules power fitness training with dumbbells

To weight training with dumbbells are as effective as possible, you must follow certain rules of training.

  • Every workout should begin with warm-up. It will help to warm up muscles and ligaments before the main training.
  • Classes should be held regularly — 1-2 times a week. The break between them should be at least 2-3 days. At this time, still recovering the muscle fibers, is the main muscle growth.
  • In the days of interruptions from the load on the triceps, you can perform exercises for other muscle groups — abs, legs and buttocks.
  • Working weight should increase gradually, focusing on the current level of physical development.
  • Exercises should be performed at a moderate pace, without jerks. All movements should be well controlled.
  • When you exercise triceps should always be in tension. You cannot shift the load on other target zones, helping itself the movements of the body or legs.
  • The training will take effect only if performed correctly, exercise, along with keeping the correct rhythm of breathing (inhale effort, exhale on the relaxation).
  • Triceps is not developing due to the diversity of training tasks, and when a sufficient number of repetitions. Therefore, the lesson should include exercises for all parts of the triceps.
  • If the workout was productive, in the end, the muscle should be felt tingling. Strong pain should not be.
  • Basic exercises with dumbbells for triceps development

    Exercises with dumbbells are good because they can be performed not only in the gym but also at home. The main thing — correctly to pick up the weight of the projectile. It should be determined based on the level of training of the athlete. Beginners can start with dumbbells weighing 1.5 kg, Then the load should be gradually increased. Experts advise to have a set of dumbbells that differ from each other by 2-3 kg.

    To pump the triceps help the following exercises:

  • bench press dumbbell because of the head in different ways;
  • extension of the hands in the slope;
  • French press;
  • dumbbell bench press narrow grip.
    • Bench press dumbbell because of the head.
  • To sit on a bench or chair. Take a dumbbell in your hands and straighten your legs above your head.
  • On the inhale bend elbows to bring dumbbells behind your head.
  • On the exhale, straighten your arms.
  • Perform 3-4 sets of 10-15 repetitions.
  • To practice the element is allowed and standing. The additional burden get back muscles. To complicate the bench because of the head, you can do it with one hand.

    • The extension of the hands in the slope.
  • To sit on the edge of a chair. Take a dumbbell grip “hammer”. Lean forward: back straight, head slightly raised.
  • Arms bent at the elbows at right angles. Shoulders should be parallel to the floor.
  • On the exhale straighten the arm should move only the forearm. Pause for a few seconds.
  • Return to the starting position.
  • Perform 3-4 sets of 10-15 times.
  • When performing this exercise in a standing position it is necessary to put forward one leg and lean forward until the back will be parallel to the floor.

    • French press dumbbell.

    This exercise relates to insulating. It should be performed early in the workout or at the end of it.

  • Lie on a bench or two placed next to the stool. Take the dumbbells with a neutral grip and raise them in front of him.
  • On the inhale bend your elbows, lower the dumbbells to the ears. To take a break.
  • To raise dumbbells.
  • Perform 3-4 sets of 10-15 times.
    • Dumbbell bench press narrow grip.
  • Lie on your back. Lower back and shoulder blades pressed to the bench. Take the dumbbells straight grip. Keep them at chest level in bent at the elbows and hands close to each other.
  • Straighten your arms up in front of him. To stay in the last position.
  • Lower the dumbbells not touching the chest.
  • Do 3-4 sets of 10-15 times.
  • Training for triceps at home and in the audience

    With the organization of fitness in the gym no problem: they have all the necessary equipment. In addition, an experienced instructor will help you to choose the weight of dumbbells that will advise what exercises for triceps should be performed, and in what quantity.

    To exercise at home, you need to buy dumbbells. It can be a few pairs of shells of different weights or a stacked pair. Gymnastic bench can replace a firm chair and a couple of stools. Importantly, the surface for the training was solid.

    You should choose 3 exercises and perform them with minimal rest. The last two can be combined into a superset. You must perform 3-4 sets of 10-15 repetitions. One lesson should last about 30-35 minutes.

    The effectiveness of fitness training will increase if the basic exercises to Supplement with push-UPS.

    With regular exercises the results will appear next month.

    An example of a weekly exercise program

    Strength training for the triceps are performed twice in the following week.

    Day 1.

  • Bench press dumbbell from behind the head sit — 3 sets for 15 repetitions.
  • Straightening hands standing — 4 sets of 15 repetitions.
  • French press — 4 sets of 15 repetitions.
  • Day 2.

  • Press the dumbbells over head with one hand — 4 sets of 15 repetitions with each arm.
  • Extension of the hands in the slope standing — 3 sets of 15 repetitions.
  • Dumbbell bench press narrow grip — 3 sets of 15 repetitions.
  • Uses photographs Shutterstock

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