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Week program power exercises for arms at home and in the audience
- 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.
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.
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.
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.
- Dumbbell bench press narrow grip.
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.
Uses photographs Shutterstock