Our hand to the elbow formed biceps and triceps. If the biceps in everyday life run continuously, the triceps is activated rarely, such as when we need to open the heavy door, pushing her away. Because of this muscle becomes flabby and sagging already under its own weight. And if in this field also rebelled zhirok ... the picture is not very aesthetically pleasing.
To understand, is not it time you do your triceps, stand in front of the mirror, raise your hand up and wave to her, as if someone greet. If the bottom of the hands were "hanging out" and "rock" - you need special exercises.
Exercise will need dumbbells weighing 2-4 kilograms, depending on the state of your muscles. If you include exercises for the triceps in training, which is working on other muscles, it is better to do them in the beginning of the session.
Exercises:
Extension arms with dumbbells
This exercise can be done sitting. In the initial position of holding a dumbbell with both hands behind your head, elbows should be bent and pressed to the head. Straightening the arms, lift the dumbbell over your head. At the top is fully straighten the elbow. Slowly return to starting position.
French bench press
Lie down on your back and hold a dumbbell in the top raised hands, arms rotated back of his hand to her, a little narrower than shoulder width. Lower the dumbbells slowly to his forehead, and then pick up again until the rectification of hands.
Bending his head
Stand or sit better in the mirror. One straight arm dumbbell raise up, clutching his elbow to the head. Slowly lower the dumbbell behind your head and returns to its original position. Make sure that the arm does not move, you can control it with his free hand.
Push-ups from the bench or chair
For this exercise, need 2 seats stable, heavy enough not to tip over under your weight. You can use the bed and ottoman. One seat should be a little less than a meter away from each other.
Sit on the edge of the bed or chair, feet on the ottoman, or put another chair. Place your hands in the seat on either side of your pelvis. Slide down the seat so that your body is turned on weight. Start ups. Make sure that your elbows looked exactly backwards.
Julia Nemov