Many people do not consider the importance of their
triceps, they think almost exclusively of their biceps. Triceps are used more
than biceps, so weak triceps can be a real problem in your life. The tricep is
the muscle opposite the bicep on your upper arm, and it's used for pulling your
arm straight after bending. Gymnasts have to have strong triceps, due to the
type of acrobatic maneuver they perform.
Method 1 of 2: Push Up
(1)
Lie on your stomach with your legs straight and
together. Put your palms flat on the floor next to your shoulders. Your arms
should naturally bend with the elbow pointing towards the ceiling. They may
point away from your body, in which case pull them in tight against your ribs.
Now push up, this is one tricep push up. Start off with ten of these, or if
that is too hard start off with five. Increase the amount you do each time by
five as the exercise becomes easier.
(2) Start off in a normal press up position, the
same as a tricep push up, but the arms are not tucked in. Move your hands
together until your first fingers and thumbs touch, which should form a
triangle/kite shape on the floor. Keep your palms flat on the floor as you do
this. Now do a push up. Again start off with five, and increase by five as
before.
Method 2 of 2: Dumbbell
Obtain a dumbbell weight you are comfortable with, if
you are just starting out you may want a 5 kg dumbbell. With it in your hand
raise your arm up straight, now bend your arm so that the dumbbell comes down
behind your head. Then raise your arm again, for maximum effect do this in a
slow and controlled manner. Again, start off with five and work up from there
as you build more muscle.
Kneel down on one leg, rest the hand not holding
the dumbbell on a stool or some such. Let the hand with the dumbbell hang free
so it is relaxed. Now, bend at the elbow so the upper arm is parallel with the
ground. Straighten that arm all the way, if the strain peaks when you fully
straighten your arm you are doing it right. If not find a heavier dumbbell or
check your stance. Start with 5 and build up from there in fives as you build
more muscle.
Tips that you can follow...
Always warm up the muscle you are planning on
exercising.If you don't you are in danger of pulling a muscle, which is not
only very painful but will put that muscle out of action for a long time. To
warm up exercise that muscle a few times and stretch, do this at least twice to
be extra sure.
Cardio, Cardio, Cardio! Depending on what you are
looking for you may already include this in your work-out. The proper name for
it is cardiovascular, which means 'heart and vessels' so it is exercise of the
heart and vessels in your body. Essentially it burns fat, so if you want to see
a result from all this triceps exercise you must shed fat like a snake sheds
skin, as the triceps isn't designed as a very impressive muscle like the bicep.
Do not over strain yourself, you have to know your
own limitations. If it is very difficult to do one repetition then stop at one,
if you don't you will get a stiff triceps which will prevent you from
exercising in the near future.
Eat healthily. Like all exercises if you wish it to
have an effect you must eat healthily, see Eat Healthy for more information.
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