10-minute Bicep Burn For Incredible Arms
Just 10-minute Bicep Burn For Incredible Arms ... There is nothing better than dedicating some of your time to exercise,
because keeping your body active through different routines can improve
not only your appearance, but also your overall health, even reduce stress
levels and change your mood.
This time we bring you some of the best exercises for triceps, with which
you can strengthen your arms and eventually feel more comfortable wearing
those uncovered clothes. Practice them at least 2 or 3 times a week,
following a good technique and taking care of your diet.
How to perform triceps workout
Triceps training at home can be performed 2 to 3 times per week, in 2 to
3 sets of 10 to 12 repetitions, depending on the exercise. Ideally, choose
3 to 4 exercises per workout.
1. Gliding French Press Extensions
This is a classic and one of the best triceps exercises.
To start, lie down on the floor on a yoga mat or mat.
Now place a weight above your head.
Bend your legs, as if you want to do sit-ups.
Stretch your arms out to reach the weight.
Bring the weight toward your head by bending your elbows, then bring it
toward your chest.
Stretch your arms for about 30 seconds, return the movement and return to
the starting position.
You can do this exercise with dumbbells if you feel discomfort in your
wrists. If you feel fatigue, rest.
Do 2 to 3 sets of 10 to 12 repetitions.
2. Chest push-up with hands together
A classic chest and triceps exercise.
On the floor, position yourself face down, leaning on your hands and
feet.
Try to keep your body straight.
Bend your arms to lower yourself down, your chin will be close to the
floor.
To start going up, squeeze your buttocks and keep your back straight,
then stretch your arms.
To descend, bend your elbows again.
Do 2 to 3 sets of 10 to 12 repetitions.
3. Triceps kick
The triceps kick is an exercise that helps to gain strength and muscle
mass in this region and should be performed with the use of weight such as
a dumbbell or a plastic bottle with sand, for example.
Standing, with your knees slightly bent, lean forward with your back
straight. Hold the weight with one hand and straighten your arm until it
is in line with your body, then bend the arm holding the weight forward,
making a 90-degree angle at the elbow. Another way to do this exercise is
to hold a weight in both hands and do the movement with both arms at the
same time. If it is difficult to do the movement standing, you can rest
one knee on a bench or chair, for example. Repeat this movement 8 to 12
times and repeat with another arm. This exercise can be performed in sets
of 3 to 4.
4. Standing extensions with dumbbells
To perform this exercise, remember to take a weight or dumbbell that fits
your strength and endurance, do not exceed the load you can lift or it
will cause an injury.
Standing with your back straight, you are going to lift a dumbbell, but
hold it vertically.
Once the dumbbell is in position, bring it backwards, making the arms
flex.
Return the movement to the starting position.
Perform the exercise slowly, because doing it quickly increases the risk
of injury.
Do 2 to 3 sets of 10 to 12 repetitions.
5. Triceps extension
The triceps extension lying down is another good option for the triceps,
as it works strength, endurance, in addition to stimulating the increase
of muscle mass and volume. To achieve these goals, you should use weights
such as dumbbells, barbells or plastic bottles with sand inside, for
example.
How to do it: lie down on the floor and bend your legs slightly, so that
your feet are resting on the floor. Holding a weight in each hand, stretch
your arms upwards. Then, bend your elbows backwards until the hands with
the weights are close to your shoulders. Return to the starting position.
Repeat this movement 10 to 12 times for 2 to 3 sets.
6. Tricep Dips
This exercise is one of the easiest and one of the best exercises for
triceps. In addition, you can do it in a park and even at home, with a
sofa or a chair.
You have to stand with your back to a chair.
Bend your arms to lean on them and lower yourself down, but remember that
your buttocks should not touch the ground.
The goal is for you to go up and down without touching the ground with
your pelvis.
You can do 3 sets of 15 reps.
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