How to properly swing triceps on the masu that relief. How to pump up triceps? Get the look of a professional Basic right for triceps at home minds

Mitsni, embossed triceps in the form of a podkovi to put on whether it’s a hand of harmony, proportionate and voluminous look. Vykoristuyte tsі right і v pobachite raznitsa.

Who the hell needs big triceps? To judge the application of zusil at our gyms, then no one! In most programs, triceps are given either little respect, or they are not attached, and the main emphasis is on biceps.

"Show the m'yazi!" - once in a while I feel in the gym, and then I lift up the sleeve of my shirt, and I try to stretch my arm and demonstrate the top of the biceps, at that hour the triceps are left on the sidelines - a lot of forgetfulness and inconsistencies. What is the job of a bodybuilder?

How can you, perhaps, chuli richly develop, triceps to form a greater part of the mass of the upper part of the arm - so, obviously, it is correct to train. Triceps (three means three heads) need to be developed and developed as intensively and systematically as biceps. The hostile appearance of the m'yazіv on the hands is the appearance of biceps and triceps.

Being the antagonist of the biceps, the triceps side by side helps with this development and growth, improving the circulation and assimilation of the living speech in the region of the upper arm.

By your method, you can, by the way, pouring into the triceps under the mustache for help without a face in the rights of the necessary intensity. You can also boast of a new set of hostile m'yaziv. Mitsni, embossed triceps in the form of a podkovi to put on whether it’s a hand of harmony, proportionate and voluminous look.

Earlier, I told you about those, how to pump up the biceps with a hostile relief. Now the black part of the foot - the forgotten brother of the biceps - the triceps.

I dare, I can shed some light on those who, as safely as possible, will expand the most problematic area for the most coaches. When folding a complete program, it is necessary to protect such moments, such as high and low number of repetitions, complex isolation and right, regulation of the vag and vibir kuta.

For the help of the right tools, original techniques and the necessary intensity of training, be it possible to transfer the development of your triceps to a new level. Therefore, start training for a sprat of whilin and read the story about those, how to pump up more mud!

Not rich anatomy

The trigolovy m'yaz of the shoulder is folded from three heads, like a shoulder brush, a scapula and an elbow brush (at the front). Lateral, medial and dovga heads fold triceps.

For the podkovu form of the m'yaza, the lateral head is the most prominent, as it is ruffled on the outer face of the shoulder brush. The medial head is flared at the straight line of the middle line of the body, and the second head (the largest of the three) is flared at the lower part of the humeral brush.

Vityaguvannya lіktya (straightening the arms) is the main function of the triceps. The long head has an additional function: in the widest possible way, I take part in the adduction of the hand (bringing the hands down to the body).

Pump up triceps in the form of pidkovi!

Now, if you know about the anatomy and the mechanisms of the movement, let's take a look at how we can see the triceps. Presentation of the circulation and the right to expand the method of maximizing the result in skin care in the gym. Remember that it is necessary to master the correct technique and do not raise a great vag, so as not to risk your safety.

Upper block pull

Any program for training triceps cannot be fully implemented without overworking the traction on the block. Vikonani is correct with a straight cross-section, with a V-like cross-section or with a sash, traction is simply not good for reaching the baggy speed and clenching of the m'yaz.

Stand in front of a vertical exercise machine with blocks, put your feet shoulder-width apart. Take care of the choice of hanging and firmly press the lacquer to the sides. Without pulling the tongue, pull the crossbar or the skein down to the upper part of the stegon and straighten the arms around, so that the whole triceps is hit.

Turn around at the exit of the position (change your head, so that you veered ruh), so you don’t turn the lights out of the sides. In addition, it is important to take care of the vіdpovіdnu postavu pіd hіkonannya tsієї have the right not to bend your back. Stay straight for the whole hour.

Just one moment, which might catch you - try to show that you are pulling the vantage by heart to the wall for you instead of pulling straight down. So you can reconsider, so that you don’t win over something very tight. In addition, try to train with hanging with a wide grip. When the crossbar is straight, the inner long head is tensed, then the right hand grip is right, if the thumbs look uphill, like when working with a motuzyanka, more posteriorly, the lateral lateral head, like giving the triceps the shape of a forearm.

Porada. To reach the maximum speed without any significant vantage, try the backhand grip on the block with a bendable (E-Z) bar. You will happen to vikoristovuvati trohi menshu vag, ale m'yazi quickly just namovіrno!
Take hold of the crossbar, nibi you beat the bend with a bent neck (thumbs up than the little fingers), and beat the bend in the same way, like with a robot with a great block.

French bench press lying down, sitting and standing

One of the main rights for triceps is the French bench press in the prone position. Lie down on a flat lava, take a straight or bending neck and lift the weight over the upper part of the body on straight arms.

Move your hands at the shoulder pad three steps back to the head, keeping the elbows straight. So your triceps will be constantly tensed.

In order to expand the right, it’s less likely to bend your hands at the elbows and lower the barbell to your head, constantly lifting up the upper part of your arms. Zupinіt bar about three centimeters above your head, then straighten your arms, turning it in the outward position.

For the French bench press in a sitting or standing position, stand or sit, trim the vestage over your head and carefully lower the yoga to reach an intense stretch. Perekonayte, scho your liktі marvel uphill - їх it is possible to spread the trochs kill, only turn it over, so that the stench was not very spread out. If the vantage of omissions, create a turning movement and re-stretch your arms above your head.

Porada. For a little bit of a French bench press, try hitting the qiu right on the lava for. Change your mind, you vykonuєte ruhi yourself so, as it was appointed more.
Possibly, on a lava with a negative cheekiness, you will have a little less vanity, lower on a lava with a positive cheekiness. Continue to change your kuti nahea and hour of skin training for the development of triceps.

Opening hands over the head with dumbbells or on the block

Like in a swing with a French press over your head, spread out with dumbbells, or on a block stretch the mud, adhering to your distant growth. Possibly, you will be better off practicing with dumbbells or musculoskeletal concerns, the shards are so wrapped and in front of the shoulders are worn under the natural hood.

When stretching with dumbbells with two hands, take one dumbbell, pressing the palms of both hands to the inner part of the jaws. Trimming the vantage directly above your head, lower the yoga behind your head, so that you can feel the stretch of the triceps, then turn your hands in the outward position.

You can also hit it right with one hand, bending the dumbbell down. However, in this swing, you lower the dumbbell down, and not straight back. The elbow will be straightened out, and the dumbbell goes behind the head to reach an intensive stretch.

When vykonannі razginan over the head for the help of the motuzyan navіshuvannya dotremite technique, described above. Take the motuzkovu navazhka from a low pulley and rhythmically wink to the right, having changed your mind, so that you victorious vantage of a powerful vag, which will allow you to safely rob the necessary number of repetitions.

In order to improve the right, the spreading of the hands with a motuzyanka can also be wound horizontally, if the simulator with the blocks is located approximately on the level of the shoulders, at the upper part of the body it is ruffled with a small slope parallel to the bottom. If you pull the skewer by the head, you lift the block perpendicular to the simulator and squeeze the triceps.

Porada. A lot of trainers at the gyms for vykonannya rozginannya over the head with a motuzkoy navazhka often install the pulleys of the simulator too low - through the price it is sometimes easy to take the correct position.
My pleasure - install the pulleys approximately on the level of the belt, so it will be easier for you to take the necessary position. In addition, in this direction, the emphasis on the back, the shoulder, and the other on the cob, and in the end of the skin, will be richer less.

Vіdzhimannya on the beams

The exercise on the bars is simply indispensable when pumping up the triceps. The stench is not only effective in squeezing the growth of m'yazovoy mass, but it is allowed to apply great ambition, to that, with complex rights, that sprat of m'yaziv group is captured.

This article describes two types of wedges on beams. First - tse vіdzhimannya on parallel beams. A lot of coaches at the gyms have the right to develop, but the stench is also effective for triceps.

Grab the bars approximately shoulder-width apart, trim your arms straight - your body can be as perpendicular as possible to the line.

Squeeze the elbows to the sides, trim the legs straight and lower the body as vertically as possible. The vertical position guarantees that the pressure falls on the triceps - if you need to lean forward, then / or the arms will be spread out, crushing the pressure on the chest.

Lower the body to a comfortable level and do not allow pain to appear at the shoulders. Verification method - lower the body to a corner of 90 degrees near the elbow.

First, pull on the belt from additional tightness, so that you can viconate on the parallel beams, the necessary amount of time is necessary due to the significant amplitude of the breaks. Too often, coaches try to raise a great voice, to compromise on the right technique and risk injury.

The second option is to climb on the beams - to climb on the lava. For vikonannya tsієї you have the right to need two lavi to stand on guard. Sit on one lava and take hold of it with your hands on the sides of the stegon.

Put your feet on each other's lava so that only your five toes would stick around and straighten your legs. Rise up from the lava, sit on the same way, and lower the pelvis to the bottom until the top is approximately 90 degrees near the elbow loam. Rise back, straightening your arms and tensing your triceps, then repeat to the right.

Porada. If m'yazi zmіtsnіyut, a good way to zmusit triceps pratsyuvati shche іntensivnіshe - dodat on the knee sprat of mlintsіv pіd h vykonanny vіdzhiman' vіd lavi.
If you have reached the m'yazovoi vіdmovi, ask the partner to take one mlinets, and then proceed with the pidkhіd. Fallow in addition, you have skolki є mlintsі, continue to know one by one so that the rest of the pidkhіd vykonuvali already only with the vlast vaga.

Close grip bench press

I, nareshti, stop, but not less important warehouse of a complex approach - bench press with a narrow grip. Well, I know, the shards are right behind the splinter of the groups of m'yaziv, you can put more pressure on the triceps, be careful, don't be too self-confident, don't raise too much pride and always get the technique right.

Lie with your back on the bench like for a bench press and grab the barbell at a shoulder-width apart (less weight on your wrists).

Raise the bar from the stance, trim the elbows close to the sides - this way you can guarantee that the greater part of the attack is on the triceps, and not on the chest. Push the bar of the breasts or lower it to a height of about 3 centimeters from the breasts, then straighten the arms again.

Strongly tighten the triceps, if the barbell is lifted, and concentrate on the short ones. It’s right to repeat, having changed, that the letters are not shown to the kill - trim them pressed to the sides.

Porada. To make a little bit of diversity to the right, try to beat the bench press with a narrow grip on the lava with a negative shoulder. It's like a victorious bench press with free tightness and allow you to beat the barbell with a great vaga.
Vikonannya tsikh is right on the lava with a negative cheeky and also znіme part of the pressure from the shoulder swamps. Perekonaytes, scho vy dotrimuetsya tekhnіka vykonannya right that zakhodіv sekpeki, describ more.

Let's talk about how to properly pump up the triceps. If you want to work with triceps often with specialized skills, you can still do it at home. Triceps gives a sporty look, boosts strength, and just looks amazing. Right on the triceps, it is necessary to add to the body of an athlete in full view.

To occupy the house, vidzhimannya in the back of the house is the main and most effective right.

Holidays

• Clutched with your hands, moving back about the gymnastic lava (pіdіyde a couple of stools). Legs vityagnut on іnsha lava chi stool opposite.

vikonannya

• Lower yourself in the breath, bending your arms under a straight kut. On the vidikha rise up and bend your hands, having taken the position outside.

Korisna porada

• For the shortest effect, and the greater emphasis should be placed to the right and to the lower and to the upper position. Do not be afraid to take care of your arms wide apart, for that in which case, the desire to take away the m'yazi of the breasts and the delta-like m'yazi.

It’s time to take a look, how to pump up triceps for help with dumbbells. It’s right to be miraculously suitable for borrowing from the minds of the home, as well as for the gym. In retrospect, if there is not enough pumping on your triceps arms, you can help correct the problem.

Holidays

• Sit straight on the lava or a stool, bend your back slightly in a gap across, press your feet firmly against the footboards. Put your hand in a dumbbell behind your head, bend it and cut it, taking a straight cut. A free hand hoisted the tulub.

Vikonannya:

• On the video, put your hand behind your head, without stumbling at the final position. The weight of the dumbbell is to blame, but it is picked up individually, for the mind, that it is right for you to win 10-12 times.

Korisna porada

• For vikonannya smut - tse unruliness of the shoulder hump. If you don’t go to the back, you can help yourself by lifting your shoulder with a free hand.

Dane has the right to follow not from the boundary vaga, basing on the training of triceps, giving him the necessary urgency.

Holidays

• Lie down on the lava, the seats are pressed against that back. The feet are heavily ruffled on the bottom. Raise the barbell on the strong hands with a straight grip, put your hands shoulder-width apart.

vikonannya

• On the inhale, the bar is lowered behind the head, with which the shoulders, that front shoulder, make a straight cut. Hold the bar in the desired position. On the video, lift the bar step by step with your hands straight. Without a hitch, start right back. Give respect to those, so that the robot would only fall on the triceps, without hitting the back and legs.

Korisna porada

• It is impossible to trim the barbell with a back grip, because in such a position the projectile can dangle. The robotic tasks have less liquor. It is not necessary to lower the barbell over something low, so that when you begin to work out another group of people. Don’t barge the robot with a great vag, to the one who, with the help of the other, should work on his back. The legs are always guilty, but on the bottom and firmly pressed down, so that you can save jealousy.

Tsya rightly navantazhuє not only triceps, but also other m'yazi, like a good play triceps.

Holidays

• Lie down on the lava, sit on your back, press your shoulder blades firmly to the working surface. The feet are firmly pressed down to the foot. The trenuval lava is obov'yazkovo guilty but is equipped with a stand. It is also possible to win the right in the power frame of Smith's machine. Hop the bar with a straight grip. Stand between the grips of the palms 2-3 fists.

vikonannya

• Lift the barbell from the stop and zahopivshi vytyagnuti hands on equal breasts. Having seen, lower the projectile under the chest m'yazi, and pushing the chest against the chest, lift the barbell uphill. If the hands are straightened out, look deeply. At the upper position, the trochs are given the right to re-visit. Repeat 6-10 times for 3-4 passes.

Korisnі oradi

• It is also important to vikonuvat qiu rightly correctly. Do not trim the barbell with a wrapped grip, but it is necessary to trim it with widely spaced arms, or trim for help with a narrow grip. Trimming the barbell with a wide grip, the tension on the chest is moved, and the tension on the triceps is minimal. Chopping the barbell with a narrow grip, there is a risk of damage to the level, plus, to the fullest growth, there is an opportunity to take on the field of heavy swamps, which can deliver pain when such training is done.

Tse, maybe, the most effective one is right for training the triceps. Zavdyaki youmu good problyayutsya m'yazi triceps. Opening hands, standing at the position - it is right, that is isolating, and not basic. You can practice yoga only at the gym from the upper block.

Holidays

• Standing, standing, the upper body of the troch bends forward. The hoisted handles should be wound in such a manner that the arms would be turned to the pidlog. Raztashuvannya hands middle. Lіktі duzhe schіlno povinnі cling to the body. Gradually lift the handle to the breasts.

vikonannya

• On the video, the hands open up, with which the handle goes down as much as possible. Fix the position for 5-7 seconds. Let's slowly inhale step by step turn our hands in the outward position. Such a right may veer as smoothly as possible and correctly. Repeat qiu right close to 10-12 times, the number of approaches is 2-3 times.

Korisna porada

• All shifts are due to the liquor only, the shoulders of that wrist are not guilty, but the backs of the process are right.

Qiu can rightly be called one of the series of right, looked more. For yoga, it will be necessary to speed up with a cable trainer with an upper block and a D-like handle. You have the right to do this, you regularly have the opportunity to give your triceps a relief and a greater fit.

Holidays

• Stand in front of the simulator, raising your hands strictly parallel to the cable. With a free hand, grab onto the statin of the simulator, the body with which troch is heeled forward, and with one hand, put the leg troch back, so that it doesn’t overstep the right hand. Grab the handle of the simulator with a back grip, so that the bottom is straightened on the inside.

vikonannya

• On a deep breath, hold it down and pulling your hand down, I will open it up. Having fixed the position, you can see, temporarily hold your hand in the same position, and turn around the turn. If the hand is turned in the cob position, it is not necessary to give in to the vice of vantage. Nebkhіdno vantage repair the maximum opіr. Turning at the cob position of the hand may be more vdvіchі more, lower її rozhinannya.

Korisna porada

• Under the hour of vikonannya, one hand is in position, standing at the top of the block, the back can be unbroken and clearly fixed. The wrists can be strongly clenched, and the elbow of the working hand is strongly pressed to the body. It is not necessary to win the right to the great vaga. Vaga is guilty of buti picked up so that it was possible to vikonate її 10-12 times, at 3-4 times.

It is right to move up to a number of isolating rights and allows you to train all three bundles of the triceps. Also, with this help, it is possible to avoid disproportions of triceps in the skin of the hands. The opening of the hands of the sickly is the best way to win as a final hour of work with triceps.

Holidays

• Standing on the side of the lava, resting on it with the palm of your free hand. Take the dumbbell with your hand, straightening the palm to yourself. The back is expanded in parallel to the fold. The same number of free hands also spire on the lava. Wrap your hand around the Dumbbell under a straight kutom, so that the elbow reaches the level of the back, or a little more, and the Dumbbell freely hung down.

vikonannya

• Take a deep breath and with the help of the work of one triceps, open your hand, in front of your shoulder, you will be completely irritated. At this position, the trochs are tucked up, there is a pause in the fixed strong tension of the triceps, after which you take the off position.

Korisnі oradi

Few of the first-rate athletes know how to build triceps? To that mi vyrishili dopomogti and show the most effective right for triceps.

As you effectively ensure the attainment of good results at the gym, follow up on the instructions.

For example, a small fitness program has been created for women and people who do not pump up triceps in such a way as to pull up weakened minds.

How to pump up triceps? And also the best complex of dієvih is right to take it on triceps

Irrespective of those who need to pump up their arms, they focus more importantly on the biceps, although they are right, which allow them to grow and bring the triceps themselves into perfect shape.

If you choose to buy all the basic rules, and then add to them modified versions of the most popular rights, you can do more than one hundred years, without once repeating the previous training. Tim is not less; The same is right to be presented in the program below for triceps.

A modified version of the classic pumps allows you to more properly process and inflate the mucus for you. Tsі ruhi do not call for special difficulties, and for їх vikonannya in the hall or at home you need a minimum set of equipment, and for yourself - a special simulator or two zvichaynі flat lava. It’s enough to know the jealousy, spiraling on the insults of the lava, then lower the coat down to a straight kut in the elbow loam, then turn around in the starting position.

Like a similar desire for triceps, you are given a dribnitsa, add some kind of tight fit, putting yoga on the quilt. Under the hour of vertical pulls, carefully follow the straight lines of the back. As you move forward in the process of training, you will stop shaping the triceps and switch the focus to the mess of the breasts.

Vіdzhimannya іz slats

• Accept the position with a recumbent emphasis, then modify the yoga behind the butt of the classic plank. The arm of the body can be balanced on the fingers and in front of the shoulders. The torso becomes straight. Hands are spread at shoulder width. Tse your exit position.

• Firmly resting your palms on the pidlog, stretch your hands in such a manner that the excitement passed through the tongues, and lift the toulub from the pidlog. Train the triceps through this element, follow it, so that the abdominal muscles are filled with tension by stretching the muscles to the right.

• It is enough to lower the front shoulder back at the position, parallel to the bottom, allowing the elbows to bend. Repeat the styles, you need the shoes for the needs.

Vіdzhimannya on triceps

The modified version of the traditional one is rightly aimed not only at the shoulders - repeating the cuts below the crotch, you can clearly see how the triceps work with maximum efficiency.

• Lie down on a special kilimok on your life, place your hands closer one to one, lower yakbi stinks were shoulder-width apart. Perekonaytes, that the torso is lifted above the fold on the stand of the wrought hand.

• Lower the toelub in the breath, the docks of the chest often do not bump into the stat.

• Vikoristovuyuchi triceps and often chest pain, lift the shoulders and chest back at the starting position, tighten the chest pain. See.

If you are a novice and have not yet completely defied traditional vigimannia, try to spire on your knees, and not on your feet. Tim yourself, you will start the zave opir, which will tighten the viconnanny of this element. In addition, it is known that athletes and bodybuilders are more likely to work in the walls, and not in the light.

Just like a workout on the triceps, we’ll forgive you, try to put your feet on a high-ruffled surface (for example, on lava) and, for example, more opir.

Close Grip French Press

• Choose equal lava and lie down on it on your back. With a narrow grip (hands approximately shoulder-width apart) take the barbell. Stretch your hands over the chest, trimming the projectile evenly. Tse vihіdne camp.

• To hit the triceps and shoulders, and not the m'yazi of the breasts, properly lower the barbell and always trim the elbows of the yakomog closer to the torso. This is the position of the hands to the right in the form of a great bench press lying on the lava.

• Fix a couple of mittens and turn the barbell at the starting position, showing and maximally slicking the skin of the triceps, and not just the mud of the shoulders. Straighten your arms, check for a few seconds, lower the bar correctly again. Rush down is guilty of trivati ​​schonaimshe vdvіchi dove, lower path of the projectile uphill.

This power element is miraculously suitable for beginners in sports and bodybuilding, as they did not develop enough strength, but firmly pumped up their arms. However, it should be remembered that if there is a small amount of power training, it is necessary to properly approach the choice of the optimal arm. In addition, do not forget that the bar is obliged to go down to the middle of the chest - they didn’t give it to anyone. Dotrimannya tekhnіkі and nalezhnі zaberezhnіst zabezpechat you іdsutnіst sports injuries and straining triceps.

You can rightfully beat the barbell out of a pair of dumbbells. And here you must wonder inside.

Bench press with one dumbbell

1. Spiraling with your back about equal lava, rest your feet on the ground and take an important dumbbell.
2. Having changed, so that the projectile is parallel to the lava, lie perpendicularly in such a rank, so that only a few shoulders are left on the surface. Stegna is guilty buti is lower than equal lava. Zignіt kolіna, firmly rest against the pіdlogu.
3. Stretching the triceps, lift the dumbbell directly above the chest. Offended dolons can lift the lower side of the projectile. This position will be visible.
4. Start moving, lowering the dumbbell to your chest.
5. Turn at the starting position, straightening the lіktі.

Triceps press "cobra"

1. Departure position: lie on your back on your stomach, bending your lungs and placing your fingertips on the same line with your chest.
2. Straighten the lines and lift the upper part of the body and the buckle from the underlays.
3. How can only a few people reach a new extension, I will re-ignite them and fall on the subtext.
4. Repeat.

Isolated extension for triceps from a dumbbell

1. Grab a dumbbell and sit down on the lava for an army bench press, to provide support for your back, or stand up straight.
2. Raise the projectile on the shoulders, then lift it over your head. In order to pump up the need for mud, the whole hand is obliged to opine in a perpendicular position to the point. Another hand to pull the kill, or rest against it in the beak, or grab it for the surface of the rack. So chi іnakshe, it is your responsibility to ensure a sufficient support for the hand with a dumbbell, guaranteeing optimal triceps tension.
3. Turn your wrist, so that the valley marvels forward, and the little finger points at the stele. Tsya position is out.
4. It is sufficient to put the dumbbell behind the head, not allowing the overworld movement in the area of ​​the shoulders. Breathe in, stay in a strained position, so that the triceps come in a new tone.
5. Turn to the starting position, stretching the triceps and releasing. It’s very important, so that when vikonnі this element collapsed less than the front. The shoulder may become unruly.
6. Repeat the insoles, you need the insole for individual training. Change your hand. You can pump up your hands to the right with the help of a lizhny expander.

Bilateral isolated triceps extension

1. Stand up straight and take an important dumbbell. Stop nіg owennі buti approximately on the width of the shoulders one in one. Loosely lift the dumbbell over your head, do not pull your hands up.
2. Opir is guilty of looking at your palms, as if you were going to turn to the stele. Such a look can be a starting position.
3. Watching for it, so that the yakomoga was left in front of the head closer to the head, the triceps were tensed, and the elbows were turned in the middle and perpendicular to the pidlog, lower the dumbbell behind the head, repeating the shape of the pivkol, until the biceps are not bumped in front of the plate. Breathe in at every stage and do not forget that your shoulders must always be trimmed unruly.
4. Turn to the starting position, victorious triceps to lift the dumbbell from the flow position. See and repeat.

Rest on the bottom and the knee on the lava, after which you take a dumbbell from the free hand in such a rank, so that the bottom marveled in the middle, and the shoulder appeared parallel to the coat.

1. Bring the projectile back, tensing the triceps, straightening the elbow and allowing it to turn properly to the starting position after a short pause.
2. Stretch your shoulders to the right, trim your shoulders evenly and unruly.

Unilateral triceps extension for the sick

1. Sit on the edge of the lava, get a little bit forward and take a projectile (dumbbell), bending your elbow under the hood in classic style. The dolonia can wander inside.
2. Bring your hand back. Raise the projectile, the docks of the hand do not make the line parallel to the fall. Stretch at the reachable position, after which it is proper to lower your hand, relaxing the triceps. The shoulder may become unruly. Work out ten repetitions. Change your hand.

Triceps extension in lying position

1. To pump up not only your hands, but also your chest, lie on your back on the lava and take a pair of dumbbells. Trim them from both sides, trochs larger than breasts, turning the dolons in the middle.
2. Raise the dumbbells up, keep your arms straight, but do not pull them up to the end. To reach the top of the straightening, raise your arms, get into a new position, and then slowly lower the dumbbells at the starting position, ensuring optimal triceps engagement.
3. Look, straighten your arms and lift the shells, inhale with a short pause. See again, turning the dumbbells at the starting position.

Ideal exercise for triceps for women

Until now, the practical skin woman begins to seriously turbulently about her hairy figure - even if it’s not a problem to be forced to speak loudly, go to the sea, look at and be a fleeting object of impersonal human glances. The girls try to pump up the press, sit down and sit at home; you want to visit the gym.

And there are few who, in the pursuit of a flat stomach and tightened quilts, gain respect for not less than a small part of the body - the hands, the tone of which in them can lead to ugly sagging shkir, zayvogo fat and sagging m'yaziv. It is necessary to say that the supernaturally puffy hands do not look pleasant enough to wrap an autumn-spring robe on long sleeves.

As your gracefully praises you, remember: it’s important not only to change your waist and lift your chest, but also to pump up your triceps - if your figure looks harmoniously in any case. To the respect of all who squawk, the universal complex of simple ones is propagated, but marvelously the devil is right.

The stench is not only allowed to know the garni triceps, but to strengthen the m'yazi of measles, which means to strengthen the press and change the waist. Add these clumsy elements to everyday training - and already in a couple of months you will be able to proudly demonstrate thin, sexually armoured hands, dressed in a fashionable summer dress without sleeves.

Professionals recommend to win the right to triceps trichi for a day in three networks. Focus on the pre-trial technique and do not try to complete the training as well as possible: rather, use the described rules correctly. If you are exercising without possession of that equipment, don’t forget to come, or just ahead of time, prepare a couple of kilogram dumbbells and a skipping rope. It’s worth bringing inexpensive shells, which will allow you to pump up the necessary muck without special zusil.

Raising hands with dumbbells

1. In order to ensure equal focus on the triceps, it is right to slacken off for the skin arm. Take a dumbbell with your right hand and spread your legs so that the left foot comes forward. Zignіt lіve kolіno and lower the tulub, the docks won't show up parallel to the bottom. The right leg is guilty of being left straight, and the shoulders are moving forward.
2. Stretching the triceps, raise the right hand on the shoulders, showing the dumbbell uphill, into the bed. In such a position, the sprig should once again lift and lower the hand, and not to the full height, but only two or three centimeters uphill and down. The line from the shoulders to the wrists is perfectly straight. Gain 25 such mini-pidyoms, after which you take a change of hand to pump up your її.

Forgive me for the triceps

Adopt an outward position, which is typical for traditional vigimans, after which place the arms straight under the shoulders and set the feet to the width of the belt. Gently lower the lower part of the toulub to the underlay. Like to wonder back. Do not see them far away from the body.

Just like the breasts stick out under the logs, move back, taking the pose of a classic plank. In the process, the triceps are right, the core and legs are to be blamed, but they are constantly strained. As it is important for you to be given such an element, modify it for yourself and rely not on scarves, but on your knees. Work out ten repetitions.

Triceps extension

Take one dumbbell in both hands. Gently raise it uphill above your head. Lower your shoulders down and back, vicarious measles, not just triceps. Cautiously, so that the people marveled all the way forward, zignіt їх, allowing the projectile to fall down and behind your head. Straighten your arms, turning the dumbbell at the starting position above your head. M'yazi press is guilty buti in fasting stress. Repeat 20 times.

Beach plank with dumbbell lifts

Qia to the right allows you to pump up like a problematic triceps, and y core at once with back pain. Take the projectile with your left hand. Take the position of the hip plank, spiraling on the right elbow, which can be safely under the shoulder. Feet ring together. Raise your legs (stegna) so that your toelub makes a straight line from the ankles to the shoulders. Straighten your left hand, not descending from the level of your shoulders. Let's lower it all at once from the dumbbell so that the hand appears parallel to the bottom. Perekonaytes, scho stretching the right quilt that breasts are at the highest level. Repeat ten times from the skin side.

After the biceps planks from the dumbbell lifts, you can organize a cardio-interval. The focus on triceps is still insufficient, the protea of ​​the mucus is easily involved in serious workouts, and therefore it is necessary to exercise strength at intervals of cardio. Charging for triceps can also be done more effectively. For this, through the skin, it is right to take a rope and stribite on it with a stretch of one whilin, raising the frequency and speed of stribkiv as much as possible. In robots with a skipping rope, use the back of your hands not so much as a whole, like a wrist - a modification of the hand to allow you to increase the pressure on the triceps.

Bichny pidyom of hands with a dumbbell

1. Take the projectile from the right hand. Open your feet wide, placing your left foot forward. Zignіt lіve kolіno; lower your torso until you become parallel to the bottom. The right leg may be left even. Shoulders should be trimmed straight, triceps tense.
2. Raise your right hand with dumbbells on the shoulder line and bring it back, behind the toelub. Dolonya marvel at the pidlog. From the right position, pull the whole right hand to the toe. Repeat this move, bringing that hand closer to the body, don’t do the docks 25 repetitions, after which change the hand.

2 in 1: pres and triceps with a lower expander

1. In order to successfully pump up the press, attaching due respect to the hands, attach the lower expander and turn on the clumsy right at the initial training.
2. Take the handles of the expander; step on the middle of the obom cord with your feet in such a way that the ankles were strictly under the buckles. Slightly heal forward, bending at the waist. You can bend the knee a little.
3. Move backwards and get in the middle so that your shoulder blades move at once. Stretching the handles of the expander, it is enough to pull your hands behind your back. Doloni marvel at the top, triceps takes the strain. Win this ruh properly. Let's re-sign the letters. Adjust the length of the ligament expander to increase or change the tension on the triceps. Wrap three threads, the skin one will have 12 repetitions.

Extension for triceps in the supine position (version for women)

1. Take a pair of dumbbells (such a wag that your hands get tired after twenty repetitions right), then take the starting position lying on a fitness kilimka.
2. Take one projectile at the skin arm, raise your hands above the chest. Reconsider that your words are filled with equal ones, but not straightened to the end.
3. It’s enough to put offensive hands behind your head, bending your tongues under the hood of the classics. Dumbbells are due to lie down from the sides on the gymnastic kilimok.
4. Raise your arms, tensing your triceps and turning at the starting position. Repeat twenty times.

Simple bench press

1. To win this element, take shells to the hands (dumbbells of a small arm) and stand on your knees. Shkarpetki nіg rest against the pіdlogu. Nahilіtsya forward, pіdvodyachis z kolіn, і zіgіt lіkі pod kutom і і classical.
2. Straighten the tongue and pull the offending hands back, turning the arms in the middle one on one. Tighten your triceps, then turn around at the starting position.
3. Repeat ten times. Wrap three lines.

Vіdzhimannya vіd lavi in ​​the rear (female version)

1. Rest your arms, placed on the width of your shoulders, on the seats of a stable style or lava.
2. Skovznit from the seat so that the pelvis leaned in front of the bench. Kolіna can but be bent. The feet are spaced at the width of the belt and rest at the foot.
3. Straighten your arms, keep your elbows slightly bent, so that the tension goes to the triceps, and not to the elbows.
4. Now, bend your tongues properly and lower your torso to the bottom, the docks of your hands do not settle down at the traditional 90 degrees. It is necessary to cross over that your back is in direct proximity to lava.
5. As soon as you complete the movement, it is enough to climb back uphill, resting your arms against the seat or lava, and turn to the starting position for 12 repetitions.

Live at the nahili

1. To pump up your arms, take the starting position, put your feet shoulder-width apart, bend your knees and bend forward at the waist in such a rank, so that your back will be parallel to the back. Draw in life, but do not round the lower half of the back. The ridge is guilty of being in a neutral position.
2. To beat the triceps, take the shells in the offending hands. Doloni marvel at the middle, the lungs are straightened, and the hands are without a middle shoulder.
3. Keep your knees bent and your back straight. Zignіt lіktі, leading them back, and lift the dumbbells to the chest, roztashovyuchi їх on the upper sides of the toelub. Focus on the security of the second control of the movement, trying to pull the shoulder blades at once.
4. It’s okay, don’t hurry to lower the projectiles in the starting position, don’t relax the triceps, - at that moment you yourself will find problematic muck. You can pump them up as much as possible for the principle of maximum possible freedom for the hour of vikonannya right.
5. Work out twenty repetitions.

Extension on the gymnastic ball

1. Although it is rightly found especially for those who want to pump up triceps in the shortest term, it allows you to tone almost all the m'iazi of the upper part of the toulub and the cortex.
2. Sit on a gymnastic ball, taking a dumbbell of the middle chest to your hands. Hastening to “walk” with your feet forward, while your shoulders, neck and head do not appear lying on the ball. Feet owing buti on the width of the belt, knees - bent over the ankles. Stretch the press and trim the pelvis in the lowered position - the straps will be parallel to the lowers.
3. Trim this position behind the help of the lower half of the toelub. Zignіt lіktі lightly and trim your hands raised above your head. Tse your vhіdne position, as it allows you to pump up not only the triceps, but the m'yazi bark.
4. Look, schob povnistyu zadiyati press. Lower the projectile down to the ball, zginayayuchi likti (their ruh in Russian sports slang is known as "French bench press", prote in the English countries of yoga is called "rock crusher" (literally "cracker of skulls"), then follow it, where your own falls dumbbell). Stop until you see the changes in the position of all parts of the body. With a special retelnistyu, put your hands back at the starting position. The more you roll, the more you can pump up the pres and triceps.
5. Work out 12-15 repetitions. The day of the training of the hands of the Bazhan Vikonati has three networks.

Triceps bench press on fitball

In order to pump up problematic muds, including both hands and breasts, you can replace the traditional bench press on a modified right on a gymnastic ball or fitball. Such occupations allow not only to reach the cob goals of pumping, but also to improve the building of savings. Triceps, chest and back will spring up practically overnight.

• Sit on a gymnastic ball or a fitball, holding a dumbbell in your skin hand. The soles of the feet should be firmly pressed against the foot. It is enough to shave backwards, at the same time passing with your feet forward so that the head, shoulders and upper half of the back are no longer lying on the fitball. You can pump up triceps on the lava, use a non-stable ball to ensure the ideal treatment of the necessary m'yazyv.
• To bend the knee under the hood at the traditional 90 degrees and change the shoes, so that the quilts are parallel to the bottom, and the feet are at the width of the belt. Trim the dumbbells on the chest line.

• Breathe in and strain the press, and on sight it is proper to straighten your arms, placing them over your head and backing your triceps. The hands should be on the shoulder width one in one.

• Breathe in and quickly lower the dumbbells until the stench rises from the chest wall. To pump the problematic triceps, try three exercises in parallel one to one. The wrists should be taken in a neutral position (straight, not bent).

• Win three networks of 12 repetitions.

How to turn on the right for triceps in everyday training

If you want to inherit the butt of successful bodybuilders, try to set yourself not just a real achievement, but also a practical goal. Inflate more muscles in a difficult warehouse, prote for the development of the ideal “Kinsk pidkovi” (this is how triceps are sometimes called in professional slang) it is necessary to think over the layout with special diligence. Three variants of the sports layout will be shown to your respect. All three reach the main goal: harmoniously pump up all the meanings of the m'yazi.

First option

• Monday: arms (including triceps), press.
• Second: legs, seats.
• Middle: delti, arms (biceps), back.
• Four: no training.
• Friday: arms (most importantly biceps, triceps), pres.
• Saturday no training.
• Week: no training.

Another option

• Monday: chest, core, triceps.
• Second: seats, legs.
• Wednesday: back, abs, hands can.
• Four: chest, core, triceps.
• Friday: legs.
• Saturday: back, biceps, abs.
• Week: vodpochinok.

Third option

• Monday: back, legs, core.
• Second: quadriceps, chest, triceps.
• Wednesday: no training.
• Four: back, legs, core.
• Friday: quadriceps, triceps, chest, delti.
• Saturday: weekend.
• A week off.

You can independently vary types of training, modifying them in a similar manner to individual ones. As you know the views right on your hands, you already know how to pump up triceps in a specialized gym, and in a comfortable mind at home. Add the moves that you deserved to the routine, recognized for the “hand day”, or add the right to the triceps to some other occupation - the result will become obvious in the next future.

A lot of information from athletes, coaches and fitness instructors should not be encouraged to increase the number of repetitions of the skin right on the triceps - to bring it up if you wanted to pump up qi m'yazi yaknaishvidshe. It’s better to get together with nine or twelve repetitions, so that when you’ve overwhelmed the showman and need to do some energy work, you will have every chance to try on your skin such an unacceptable phenomenon, like overtraining.

In addition, with a skin repetition, your efficiency will decrease due to the fact that it is necessary to work again and again on the same movement. If you don’t know how much your triceps are responsible for, and if you want to pump up yoga, it’s better to start with nine skin approaches. Quiet now - far away: do not overstress the hands and risk the manifestations of the characteristic symptoms of overtraining. Let the triceps not be particularly important, overworldly urge to put on the flooring low-fat m'yaz can be shown by mail to depression, a sharp decrease in the effectiveness of training in the gym and to put on the set of zavoi vaga through the instinctive induction ing of supplementary fats under the influence of stress on the body.

Lie down between sets for 30-90 seconds. Powerlifters take 3-5 minutes each to achieve the most effective results and pump up triceps, a good lining for a sports magazine. For three skin networks, choose one at a time.

Such a pidkhid ensures proper respect for problem areas and guarantees full attention to all three heads of the mind - it’s necessary to pump them up with a proper order, so that you are disturbed by the sound look of your shoulders. If you constantly change the type and intensity of tension, the triceps and other parts of the upper part of the toenail will not catch up to the one-man training session and begin to develop harmoniously.

We recommend that you read a more familiar article about those, how to pump up broad shoulders. In this publication, you can marvel at the technique of winning the right to the best coaches in Russia. So, if you have any food, ask them in the comments under the article! Let's hope that we have helped you in all your nutrition while hitting the triceps. To zustrіchi…

Look uplifted, turn your respect, if you want, the skin of a person is like a man, so is a woman. Hands - ce brand, then we give respect to us in front of the hour of estimating the figure. Athletic that pіdtyagnuta lyudina zavzhd maє i krasivі hands. There is not only about biceps, but you can see, but about yoga antagonist - triceps. You can pump up yoga in the gym, and that home workout can be even more effective. Let's talk about how to pump up triceps at home.

Chomus, having improved his hands, the main mass of people gives more respect to the biceps, lower triceps, respecting that their hands will become more voluptuous. Tse rude pardon. Triceps takes up 2/3 of the volume of the arms, and biceps takes up less than 1/3. If you want to pump up your arms, don't forget about triceps training.

Allow you to pump up the triceps, you can increase the number of exercises in the form of pidlogs, even the triceps with additional m'yazami for an hour of breast work. Until then, the triceps play the main role in hitting, which is even more helpful for boxers and other fighters. It is also important for girls to attach respect to you, especially because they smell bad.

Yak Vlashtovy trigolovy m'yaz shoulder?

Name it wisely that the triceps is made up of three mucosal bundles: lateral, medial, and the other head. It is important to know the life of life, even in different positions, the bundles work and train in a different way. Triceps appointments for arm opening and ¾ biceps antagonist. Kіntsі m'yazіv kіplyatsya to liktovogo suglob.

Robloxes have less than one right, there is less than one bunch to take advantage of, otherwise it’s possible. In this way, the hand looks unharmonious and ugly.

Features of training at home

At home, there is no such diversity of simulators as at the gym, but here you can pump trigolovy m'yaz shoulder. For this one, it’s just classic right for triceps, so you can beat at home or on the street. Necessary offensive inventory: kettlebell, lava or steel, block simulator or two pairs of dumbbells of different weights, ideally - bars. If you are able to exercise that frequent patience with your will until training, you will easily understand how to pull up this m'yazovu group.

Right for triceps for people

Right on the triceps for cholov_k_v do not wake up in the quiet, which is suitable for girls. The difference is less in the fact that in human training there is a great ambition and a small number of repetitions. And it is enough for the girls to take care of the light or the middle one, that great number of repetitions. Right on the triceps more quickly move from the right to the back pain. It is recommended to train this group 2 times a day with a recovery period of 5 days.

Similar to zvichayní vіdzhimannya, less hands put on equal shoulders, and chi is not wide. When vikonanna has the right to speak, it is necessary to bring back, and not kill. Tse vvazhaetsya basic, and yoga inclusion in home training is simply necessary.

Zvorotni vidzhimannya vіd lavi or stiltsya

Here you will need something like a tall stool, or a little stool. Golovna, that she was a firm steadfastness. Brace your hands, body on a vase, look straight ahead. Get down properly and rise up. Note that the body was straight, the back is not guilty, but it is bent or twisted. Robiti qiu is rightfully required. For relief, the right knee can be bent. To make it easier - put your feet on the dodatkovo tempo.

Lean with one hand and that knee on the steel or lava. Press the hand with dumbbells to the body. Repent and bend your hand in the tongue. You can also chime in the right standing position, trochhi nachiliv body to the bottom, with a straight back.

Dumbbell / kettlebell press behind the head

Get up, grab a dumbbell under a droplet and lift yoga over your head. Begin to properly lower її behind your head and lift it back. Be careful, it's easy to fill your own bump.
How technically work I have the right, it is told in this video.

French bench press with barbell/dumbbells

You can practice yoga standing and sitting. The main option is lying down. The barbell (for the day you can take dumbbells) is taken with a narrow grip. The barbell is lifted in front of you and lowered on your forehead, bending your hands in your elbows. In order to fold it to the right, move your arms back, so that the chest is closed and the triceps are more tangled up. For all your injury safety, you have the right, with a competent approach, to create a serious zv'yazki.

About those, how it is necessary to work such a right, rozpovida tse video.

Vіdzhimannya on the beams

The main right to the triceps for those who are engaged. However, the new one has one minus - the budinki can make buti beams, but you can not buti. When vikonannі have the right to bring the lungs back more quickly in the fact that the triceps have crossed the chest muscles. Your back can be unacceptable at your breasts, you can’t tear there. It's okay, the shards of m'yazi are not stretched yet, and the stench is pulled. After 3 days to take such a look.
Video with detailed instructions and nuances.

Right for girls

Sound the woman, not need great volumes of hands and strong m'yazi. Enough, that the stench looked lifted, and did not hang like a cowboy. That's why the girls are right to wake up in silence, which is recognized for people. The main task is to bring the m'yazi into tone with a robot with dumbbells or a barbell. Women have less intensive pumping.

The same vіdzhimannya, scho th among cholovіkіv, however, with some nuances. The girls sound weaker, lower people, and to that, it’s easy to win in the face of the state. In order to have the right to lay down, you can sit in the chair, bed, bed, table, etc. Remember, what is greater - it is easier to take advantage. Choose the next venture so that it can be done 30-40 times. Golovne, don't forget to put your hands narrowly and bring your elbows back.

The girls will also be right on the right. However, take less weight and work more times, so that the mud will be more dry and relief.

It is better for girls to win with one hand with a small vaga. The hand at once from dumbbells in which direction it is necessary to lower it to the right shoulder. A friend to serve as a support. After that, like a working hand, languish, remember your hands with brushes. Try to pick the same number of repetitions for an equal development of the meat fibers.

• Train regularly. Only with constant training you can reach something;
• Eat right. Your body can receive protein, to ensure the growth of meat fibers, and carbohydrates, to store energy reserves;
• Vіdmovtesya vіd alcohol. For a long time it has been brought to light that alcohol is used to produce alcohol in the form of exercise. You can reach a slick and beautiful body, only if you are fully aware of it;
• Good sleep. It took Tilu an hour to revive the m'yazi. Best of all, the stench reminds you of your dreams. For the best result of training, you may not have good health, an eight-year sleep;
• Do not throw everything at pivdorozі. Someone who doesn’t care about the result, throws training in a month to take it. Work out the stench of the pіvroku - they would take away the bazhan body;
• Knead thoroughly before training. Do not rise before the lessons, the body trains harder, so you can take the stretching and rewiring. Don't be naughty with a warm-up;
• Choose as much as you can. Yakshcho you will take too much great vag, imovirnist injury growth;
• You have the right to do cardio. So you can lose weight more, your body will be more dry and embossed. Triceps will also be remembered. Girls pidide;
• Break the jam. After training, it is necessary to calm the mind, so the stench is more reminiscent of after training. For whom to work stretching chi cardio is right.

Reaching beautiful hands and pumping up triceps is not easy. For all the needs of training. It is enough to train regularly and give respect to both biceps and triceps. They often forget about the rest of the chomus, but darma. Garniy and volumetric triceps - a constipation of a pumped up arm. Take care of these recommendations, and dance, as if your hands were swollen into a beautiful shape. Success in training.

Do not know how to pump up triceps for a long time without making progress? Today we can fix it. From the statistics, do you know about the most effective right for triceps and how is the training program most effective for building up the mass of the tri-headed mass of the shoulder?

Nutrition: What kind of training complex is the most effective for the growth of meat?

It’s rich who cares that in order to get majestic hands, it’s necessary to train the biceps all the way ... like the stench is merciful. Do you know that approximately 66% of arm masses are triceps?

It is impossible to take away strong hands with a clear relief of m'yaziv not adding an hour and susilla to the training of the three-headed m'yaz of the shoulder. The problem is that most of the trainees don’t really show how to pump triceps, to hit all three heads - and impersonally quiet, who can’t zbіshit m'yazovі obsyagi, just don't know how to pump this group of m'yazіv correctly.

Let's try to practice all three heads of the triceps.

Like all other pains in the posterior part of the body, triceps are often trained on a superfluous principle. This is the biggest problem of practically all types of gyms, if you want to pump up great hands or those who are engaged in home minds do not give enough respect to the technique of victoria, or choose not the best right for triceps due to lack of possession, scho tezh pardon.

The prefix bі means 2, the oskilki m'yaz may have 2 heads, on the other side, three means 3, and the other m'yaz has 3 heads. And here it comes to mind that for the removal of hands, for example, the sleeves are cracking at the seams, the triceps need to add insoles and (likely not more) respect, the biceps. It's easier to increase the arm circumference up to 50 cm, training all 5 heads of muscles, and not only 2 heads of the biceps!

As it was said earlier, triceps can have three m'yazovі heads. And to herself:

1. The lateral head - out of the way for the pidkovu form.
2. Medial head.
3. Long head - the largest of all.

Greater experience in the gym is good to understand the main function of the triceps - to expand the river in the elbow and straighten it. Another less visible function is adduction (reduction). Vaughn hops with her hands down at the straight coat. In this Russian, I take the fate of only a long head, dividing the tension with the widest m'yazami of the back.

How to really practice triceps

The main function of all three heads of the three-headed mass of the shoulder is the opening of the elbow, the head of the vi, which is better for everything, you know. I win the most popular ruhi, such as a bench press with a narrow grip, stretched at the top block or French bench press, you train this ruh.

However, the long head of the triceps crosses the shoulder slough, which means that it is the same (the order with the widest m'yaz of the back and the dekilkom with small m'yaz) goes beyond the shoulder extension. Therefore, the position of the shoulders may be important for the hour of triceps training on the mass. Vono poured into the rozpodіl navantazhennya at m'yazi, zmushuyuchi sing m'yazovu head beat the main part of the work.

You had a chance to say a little like this: “If you want, if you want the head of the triceps to work for a long time, it’s necessary to win the right option“ above the head ””. If the evidence is firm, then you have been led into oman, and you are not selfish. A lot of athletes, coaches and believe in those who only variations are right “over their heads” to strike a long head and stink for the joy of sharing their pardoning knowledge with others.

In addition, the variations of the arms spread behind the head induce the long head of the triceps at the edge of the stretched (stretched) position, as it can provoke a great stress in the m'yazi that tension, the position is actually shifted to the concentric shortness of the long head. Tse means that when such rights are victorious, more work will be done on the lateral and medial heads of the triceps.

Tse vіdbuvaєtsya through vzaєmozv'yazok to the law of "stretching-short", scho diє for whatever m'yaza. All m'yazi demonstrate their maximum power and maximum strength when they are in the middle range. If the m'yaz is in a shortened or upright position - what is it like to get behind the long head of the triceps with a robot behind the head - її zdatnіst up to a power susilla is significantly blocked, so to rob її weak at these critical points of the range y.

The test is right

For the help of electromyography (EMG) at the Laboratory for the Development of Human Capacities at the University of Tampi, I can demonstrate how different versions of triceps extension are injected into the meat.

How do you keep the head of the triceps for a long time actively active for an hour of ending the stretching of the hands with a rope handle, if I complete the swing of the stretching of the shoulder back, or pulling the hands closer to the body. This little addition (seriously, less than a sprinkling of additional centimeters) may be the main part of your right.

Another one is right, as I also recommend vikonuvati for the work of the long head of the triceps - the opening of the hands at the frailty in the lower block. Qiu has the right to beat the weight with dumbbells, but this option is less good, the shards of the wines become more foldable for example. I will propagate the replacement of the victorious block trainer or the elastic stitch in order to create a greater equal support by stretching the horn.

How to choose the best right for training

Although the long head of the triceps is not particularly stressed when the head is pulled behind the head (French bench press), I still recommend that you include it right in your training complex. For the rear of the triceps, this is a vityagnet position, which has the right to have the potential to create a significant amount of ear m'yazyv for an hour of eccentric fastness.

The proteo-diffusion of m'yaziv is only one of the key mechanisms for the improvement of m'yaziv. You also need a strong concentric work. So what is it, the variation is right with a pledge for the head, it is possible for the triceps to be trained to increase the mass and obyagu m'yaziv, but for no reason, you know. The main method of measuring the medial and lateral heads is to wrap the greater part of the concentric work, moving along the long head. Ale, to activate the old head, you will have to shove more.

To put together a program of training for triceps, you do not need thousands of variations of the right, but you need them, as they will zadiya dermal head and zmushuvati pratsyuvati tsyu group of m'yaziv at a different range. I recommend vikoristovuvaty 2-3 right, skin z some safe different stimuli for the development of strength and simple m'yaziv in the skin and cilium area:

• One to the right with the shoulder twisted (for example, the arm opening at the frailty in the lower block).
• One to the right with a shoulder in a neutral position (for example, an open arm with a rope handle with additional shoulder extensions)
• One to the right from the shoulder twist (for example, French bench press).

It’s possible to give food - so such a child can and should be beaten in biceps workouts:

• One to the right with a shoulder twist (for example, lift a dumbbell for biceps on a sickly lava).
• One to the right from the shoulder in a neutral position (for example, push on the biceps in a standing position).
• One on the right with a shoulder kink (for example, a spider wing).

Give a chance to tsim right and let the m'yazam of hands grow a little!

5 best right for triceps training

You can make a practical list of top rights for pumping triceps. Vykoristovuyuchi basic rules and all the least variations, you can practically practice the entire river without ever repeating yourself. Prote deyaki is simply effective for others. We offer you 5 best ones for growing up.

1. Zvorotni vіdzhimannya

Zvorotny vіdzhimannya is easy to win, and the stench does not emanate a special possession. You will need more bars or two horizontal lava. Take a position on the beams or between two lavas, go down to the top of 90 degrees at the elbows and go uphill, straightening your arms.

To add tightness, to put on a belt, or just put yoga on your knee. It is important to take care of the body as straight as possible under the hour of vidzhiman. Nakhil preemptively replaces the head accent from the triceps, replacing them with chest pain.

2. Close grip bench press

This is identical to the right bench press, prote here and put your hands closer one to one, so that your pointed fingers are on the edge of the smooth part of the neck. You can modify it right, collapsing less in the middle of a third of the amplitude, so that the triceps are stronger.

3. The opening of the hands of the block

Right No. 1 on the triceps in the whole world. Practically skinned athlete in any gym is right. Take a rope or a straight handle and stretch your arms down, straightening your elbow. It's just that effective. The number of variations of tsієї right may be endless. Different hilts, a camp of hands, we press one hand thinly.

The good old ruh, which is for pumping triceps. Just lie on your back on the horizontal lava and straighten your arms straight up to the bed. Now, utrimuyuchi the upper part of the arms perpendicular to the bottom, lower the barbell or dumbbells straight to the head. Having reached your head, straighten your arms and turn around at the outer position.

5. Opening hands from behind the head

Only the opening of the hands from behind the head allows you to stretch the triceps in a right way. You can win yoga alone or both with your hands at once. Stretching the skin hand along the cheeks, start lifting the dumbbell at the end point of the amplitude while pressing the dumbbell while standing (to straighten the arm). Then put your hand behind your head, without changing the position of the upper part of the hand (it is left vertical). Feel the intense tightness of the triceps, loosen the elbow, straighten the arm.

The best training methods for the growth of m'yaziv

Through those, which have a small part in the treatment of other m'yazyv (thoracic and delto-like) triceps, it is easy to eliminate it. I often had to shock them, vikoristovuyuchi lowering the technique, to the fact that 6-12 reps did not give the result.

Note that not all methods of shock can be effectively applied to triceps. For example, eccentric repetitions (or "negative", as they are often called bodybuilders) are not suitable for a m'yazovoi group.

Under an hour of eccentric repetitions, it’s not too difficult to isolate the triceps, but this type of training can seriously improve the health of your lіktovikh globs. To everyone who wants to go out and become a plateau, I recommend that you try to paint the lower methods.

1. Dropnets

Drop networks are my favorite training method. The whole essence of yoga lies in the greater trivality of the mind of the strained camp. So just beat them up.

It is right to work to a concentric (positive) moment and in the middle of a certain number of repetitions, then we will quickly change the working vag and win one more step again to the moment. You can also add a third step, but most of all, one more change to reduce the effectiveness of the method.

Let's say you do 7 reps at 77-80% of your one rep max (1RM), then lower your power to 70-73% and continue right. With a slight lightening of the projectile, you will drop below the sign below 70%, and such hypertrophy is not enough. Dropsets are more suitable for training on simulators or with dumbbells, but you can also work with a barbell, as if you have a couple of sports sweaters.

Changing the vag may be mittévo, so the rods can be more folded. My love right for dropsets is bench press for triceps. Just repeat it, then change the fixator and continue, it's as easy as shelling pears!

Sweep the dropsets in the rest of the journey right, under the hour of shock stress, I’ll tell you about it below, otherwise you’ll work only one right on the triceps under the hour of training the upper part of the body, so that you maximize the stress of this group of stresses.

2. Clusters

Cluster training is the ultimate love way to improve the mechanical drive for the right hour. Cluster training is traditionally used to increase strength, but it is also suitable for increasing strength. In addition, the greater m'yaz may have a greater potential for growth, the lower is weak.

Let's say you win a 5x5 scheme for close grip bench press and triceps pulldown for 85% of your 1RM. To do this kind of training on the cluster, you just increase your vags up to 90%, and then insert a 10 second pause after the skin repetition. Obov'yazkovo lower the vaga on the racks between repetitions.

In this mode, you follow the 5x5 scheme, and for yourself: 1 repetition - 10 seconds of recovery, 1 repetition - 10 seconds of recovery, 1 repetition - 10 seconds of recovery, 1 repetition - 10 seconds of recovery, 1 repetition - 3 cool recovery. Repeat.

As a result, after the remaining 5th approach, you have scored 25 repetitions out of 90% of your 1 RM, replacing 85%.

The best clusters are suitable for bench presses on the bench press with a narrow grip or on triceps;

3. Break-pause

The love method of all the shanuvalniks of high-intensity training - break-pause - allows you to win one step after the next moment. I often zastosovoy tsyu technique when pressing down on the triceps, so I do not know how many repetitions are planned. In order to implement the principle of recovery-pause in your training, just work out the right way.

Let's fix it for 10 seconds and try again. Let's do it again for 10 seconds and try to get one more repetition. Repeating after a pause due is given even more importantly, and if you can vikonate more than 2, then you have not enough strength before the pause.

4. Supernets

Supernetworks can be of three types: they can vikonuvatisya on m'yazakh-antagonists, one and the same group of m'yaziv or on absolutely not po'yazanyh groups of m'yaziv. For the operation, we will focus on the scheme "right to triceps + right to triceps". Mike Mentzer maw, mabut, nayvidatnіshi trigolovі m'yazi shoulder at all hours.

Yogo training program was grounded on supersets and was already downtime. Mentzer's supersets included triceps pull-ups and arm extensions at the machine, or bench press down in the crossover.

I’m guessing that for the sake of joining the superset in the right one group of people it’s necessary to draw the tipi right. For example: basic + insulating, or right for stretching + insulating. Ale not basic + basic.

5. Frequent repetition

Chastkovі repetition is a miraculous way to revantagize whether a group of m'yazіv. The nature of the biomechanics of triceps transfers their active role in the circulation, which irradiate the chest and delta-like mud. With a simple exchange route, we can improve the triceps more effectively.

The widest butt is used for lockouts during lying presses in a power frame for maximum triceps tension. Roblyachi qiu is right with a narrow grip, you can achieve the best results. When vikonnі bench press or yoga variations (such as recumbent narrow grip) smut navantazhennya lie as much as not on the triceps, until you reach the upper third of the amplitude. Vykoristannya power rams or boards allow to isolate the area of ​​zastosuvannya maximum navantazhennia.

6. X-repetition, shock frequent repetition

In the end of the sizable approach, continue to the right, often repeating at the most stressful point of the amplitude to increase the pressure or the hour of the drive. For example, work on the lower bench press on the triceps on the back, and then try to vikonate more repetitions only in the lower third of the amplitude.

It is important to remember that all these techniques are considered to be high-intensity and should be dosed, not in a skin approach, and possibly not in skin training.

The best complexes

I do not blame if recommending one complex is right as a standard recipe for success for all and skin. At the same time, competent coaches, like writing programs, start unique universal schemes, attached to everyone, giving respect to testing, which is necessary for inducing effective training programs. This is especially important for bodybuilding.

Let's, for example, let's take two bodybuilders, "prescribe" them the same program, allowing for everything else, including diet, other dietary changes, in the same order, and following the results. After 5 days, we can show that one of them gained 5 kg, while the other - less than 1 kg. The reason is that the program was ideal for the first athlete, and the axis was not the same for another.

People often wonder why they can still gain 1 kg per day, and the arrow of their tereziv is left on the spot, wanting to stench clearly and properly eat. All fall into the vіd іndivіdualnyh osobennosti і moreover, naskіlki correctly podіbranno trenuvalnu program.

Now, having finished with a lyric approach, I will tell you my two most effective triceps workouts. However, it is not a fact that the stench will come to you.

All the right technique is described above.

Rights Complex No. 1

This is my most favorite and most effective training complex for the growth of m'yaziv. I didn’t figure it out myself, because of Steve Holman’s quotes from an old issue of Ironman magazine. If I, I guess, that the troubles of hands can be repaired, I go to the point of training. For me, I won’t try to understand and turn on the shock techniques, guessing more.

Vibir is right to believe in the principle of Positions of Flexion (positions of the m'yazovy naprugi). One right at the skin position: middle, stretched and shortened. Oskіlki tse program with an emphasis on the mud of the hands, I also fit in here the training of biceps and the current layout of the training.

* The numbers in the arms represent the dropset. For example, 6(5) means that it is necessary to vikonate one pidkhid from 6 repetitions to a concentric interval, then change the vag and increase 5 repetitions.

Triceps:

• Vіdzhimannya on triceps or bench press with a narrow grip on a weak lava with the head end down 3 x 9, 7, 6 (5)
• Opening hands at the block with one hand (maximum isometric speed) 1 x 20-30 seconds
• Breaking the block with one hand (dropset) 1-2 x 8(6)
• Hands over the head (dropset) 1 x 8(6)

• Reverse grip pull-ups 3 x 9, 7, 6 (5)
• Spiderman's one-handed movement (maximum isometric speed) 1 x 20-30 seconds
• One-handed spiders (dropset) 1-2 x 8(6)
• The bending of hands on a lava (dropset) 1 x 8 (6)

Distribution of training:

I will propagate three variants of the rozpodіlu training on the days of the week. First for everything, you are responsible for planning training days, depending on individual features (such as renewals).

Option 1:

• Monday: Hands, press
• Secondary: Legs
• Wednesday: Chest, back, delta-like m'yazi
• Thursday: Vidpochinok
• Friday: Hands, pres
• Saturday: Vidpochinok
• Week: Reply

Option 2:

• Monday: Chest, delti, triceps
• Secondary: Legs
• Wednesday: Back, biceps, abs
• Four: Chest, delti, triceps
• Friday: Legs
• Saturday: Back, biceps, abs
• Week: Reply

Option 3:

• Monday: Back, biceps, back surface of the quilt, calf, press
• Second: Quadriceps, chest, delti and triceps
• Wednesday: Vidpochinok
• Fourth: Back, biceps, back of the quilt, calf, press
• Friday: Quadriceps, chest, delti and triceps
• Saturday: Vidpochinok
• Week: Reply

The next mother is on the verge, that you are still training for the layout 2 and 3, you, better for everything, will have to speed up the training obligation before training the triceps, the shards of this complex are rightly guilty of victoriously okremo, and, robyachi yogo after breast augmentation that del t, you can overtrain.

From i all. The very training complex most effectively helps me to build up my triceps muscles. Possibly, with your help, you will reach the long-term progress. You definitely want to try it. To me, the program itself turned out to be wondrous, but even more, for a sprat of tizhniv, I used to be well received. I spodіvayus, you see.

Complex right number 2: 10 x 3

Tim, who needs a hell of a triceps workout, I'll teach the whole complex. I train for this program if I don't want to concentrate on one part of the body. Despite the recent boom in popularity, the 10x3 win method is far from new.

A lot of achievements of athletes were victorious with yoga rocks and could induce hostile bodies. I myself gained mayzhe 10 kg per hour of the rest of the rugby mid-season, just controlling the amount of fat in the 10x3 program. The axis is looking out of place, everything is easy to finish:

Vіdzhimannya on the triceps or bench press with a narrow grip (bazhan on a sickly lava with the head end down) - 10 sets of 3 repetitions with a vag of 5 RM. Reversal between steps - 90 seconds.

The first ones will come easy, but until the end of training, the stench will be important. Having completed 10 steps, you can continue to train in two ways: either increase your power by approximately 2.5%, or add one more repetition, so that the scheme looks like 10x4, and then 10x5. After 10x5 I will work more. Don't underestimate the method. VIN PRATSYU!

This program can be included in your training plan as a triceps workout. For example, as you test the skin group of m'yaziv once a day:

• Mon: Chest and back
• Tue: Legs
• SR: Vіdpochinok
• Thu: Delta and Trapeze
• Fri.: Vidpochinok
• Sat: Biceps and triceps
• Nd.: Vidpochinok

For those who are not victorious, the old method “1 time per week” and see the progress of mild periodization:

• Mon.: Upper body + triceps 10 x 3
• Tue: Vidpochinok
• SR: Lower body
• Thu: Vidpochinok
• Fri .: Upper body and press to the bottom for triceps 5 x 10
• Sat: Lower body
• Nd.: Vidpochinok

Catch respect, it's only a matter of choice of programs, and not a clear plan.

15-hvilinna program of training z 3 right for building triceps

Tim, who wants to pump up great triceps, but doesn’t want to get lost at the gym, the program is what you need. Find out about the techniques that allow you to reach the growth of speed and effectively.

Familiarize yourself with the 15-minute triceps training complex, which adds up to less than 3 right. The first thing to do is to think about those who spend an hour, who are stuck in the hall, know that you are unlikely to want to work more, just stand around, helplessly hanging with your hands full of lead.

Propionation has the right to win in the crossover, shards of wine give greater control of the mind. For basic rights, it is your hour and time. Ale, with the operation of triceps, a small group of m'yazyv, the crossover helps to better isolate the whole m'yaz.

Cho tsіkavo, changing the hour of reparation, with the help of the right, make the m'yazi better than the sixth. You have to spend more than 20 seconds between approaches and repetitions.

But only short pauses can not reach the opposite results. Count pidhіd z 15 repetitions of a more sonic one, emphasizing the titles of the hour for vanguards (TUT), whose method is also called stato-dynamics. In the skin, the right to triceps is practiced for 25-30 seconds per step.

1. Opening hands at the bloc 5 moves, 15 reps
2. Opening hands at the upper block with a back grip 20 seconds to repair between approaches, TUT-technique. Twist the bent handle. 5 moves, 15 reps
3. Opening hands lying on the lower block 20 seconds to repair between approaches, TUT-technique 5 moves, 15 reps

Razginannya with a rope handle

Better TUT in your right, kindly zatikayuchi m'yazi in the lower point of the amplitude, and then turn around at the outer position. In the upper position Poston, for the sake of good, stretch the triceps.

“The first pidkhid is to be delivered to you who are lighter”, as if wine. “Do not forget that the first two come, in fact, even more rozminochnymi. Ale be ready: the third, fourth and fifth come to ask your m'yazam speck.

Rozginannya in blots with a backhand grip

Move negainally to the right, to increase the rush of blood to the fleshy fibers. Replace the rope handle with a bent one and grab it with a turning grip, in order to strike at the long head of the triceps.

Similar to the downward press, intensively move the mucus in the middle part of the amplitude in case of skin recurrence. Focus on the back surface of your hands once more, stretch your arms down and squeeze the m'yazi as much as possible to maximize the long head. Rushing uphill, again fully stretch the triceps.

Opening hands lying on the lower block

This final right gives you the opportunity to stretch the triceps as much as possible. To get the best effect, do not hurry, stretch the mud in the lower point, then open your arms and properly squeeze the mud in the mountains.

Often people chirp, who sharply smack their vag up and down at their right. Today's training is based on TUT savings, so don't hurry up and beat the skin repetition at a good pace.

"It's not a race," says Poston. “Prace not harshly. Let the m'yazi burn!

Triceps training program for relief

Work on the relief of the hands will require a clear, strategic approach. If you want to show off your light, the whole complex is the same as you need!

Forgive me the rich repetition of training with small vags is no longer respected in the best way to create a relief. The Danish complex starts from the basic rights for the cob stimulation to increase the strength of the mind, and then the intensity increases for the help of supersets with a great training commitment. The pace is accelerating, and you can clearly see the liver in the m'yazakh.

• Transferred rozminalni approach; beat them as necessary, but by no means bring the warm-up to the point.
• Choose such a vag, so that you can reach it after the completion of the appointed number of repetitions.
• As you have a spotter, work on a sprat of forcing repetitions at the most advanced approaches of cob rights. If you don’t have a helper, then train your yakomog closer to the point of departure.
• Sweep the dropnets in the rest of the skin passage right after both hands are completed, slightly changing the weight by about 25% after reaching the top and continuing right to the other hand.

1. Triceps sitting in the simulator (abo bars) 4 reps, 9-12 reps (90 seconds rep)
2. Superset French bench press with EZ bar
3. Superset Opening hands with a rope handle 3 steps, 10-12 repetitions (without a break) Rozginannya through the head with a rope handle 3 sets, 10-12 reps (60-90 seconds per repair)

Try the training complex for 4-8 days, then turn to the best program or choose another training complex for triceps. If you care about the cost, you can insert the numbers right in your split and share your results in the comments!

How to train, so that you don’t mess up the language?

As you try to push to the maximum vaga, you cannot do without work on the triceps. We offer you chotiri painless ways to pump up the upper part of the arms.

In the first place, you make a walk: the strength of the triceps, effectively, is the key to progress in the bench press! In a different way, I’m starting a new ration: it’s not okay to sacrifice your lungs for the sake of inflating. I don't know much, even if I trained myself like this, and as a result I had a chance to have an operation on the leech. Since then, I know how to work triceps painlessly. Dekilka of my junior athletes became world record holders in bench press.

Be quick with my knowledge about training and zastosovuyut proponated strategies for the removal of triceps of the light class, without ruining your licentious gloom with it.

Recover from the warm-up

Lіktі - dosit tenditnі suglobi, before training triceps їх it is necessary to build it well. Pidide and dynamic warm-up, but it is also necessary to include those right in your training complex. Let's say that after the bench press you win the arm extension for triceps with a barbell on a frail lava with a head kick from 20 kg at the skin arm. At this time, for an hour of warm-up, you will do one pidhid from 12 repetitions from 10 kg for skin hands, and then - 8 repetitions from 15 kg. (As traditionally, stretching hands on triceps with a barbell on a weak lava with the head pointing down is too painful for your lungs, beat the rope handle so that you can bend it to the right without pain and with constant tension).

As your training complex begins with the opening of hands, use a sprat of additional approaches for warming up. The correct combination of approaches, repetition and vag are chosen by an experimental path. Decide which is best for you. Always think about the climate, what are you doing. As you train in a Texas gym in the middle of the summer, you probably don't need to play as well as you would in an unscorched garage in Alaska in the middle of nowhere.

Don't reach the m'yazovoi vіdmovi

Ask yourself for a while: how can you help the risk that you are right in your right? Chi varto rizikuvati take away the trauma for the potential growth of m'yazіv when vikonannі 5 zayvih repetition? Suggestion: no! Destroy the victorious technique, and the possibility of injury will increase exponentially. You also start connecting other languages, lowering the effectiveness of training of healthy languages, so that you can work on isolating the right people. Zupinyaytes a moment before the present moment. If you are using the correct form, then right through it, complete the step. Live today - fight tomorrow!

Make a connection between the brain and m'yazami

Your task in the bench press is like a powerlifter, moving the bar from point A to point as cleanly as possible and with the best technique. For this guy, all the respect is on the moving bars. In those who have the right to stretch the arms on the triceps, the head focus is to blame for the transfer of the mud itself. It is possible to develop such a concentration for the help of improving the connection between the brain and the mucus.

If your main meta is to train for progress in the bench press, improve your building by focusing on the triceps, you will be helped by the following methods:

1. Forever, start vykonannya іsolyuyuchoї right on the triceps zі korochennyam іl'ovih m'yazіv. If you can’t put in a link with your triceps, so that it’s almost ruined, you, better for everything, won’t get in the way of zadiya їs when you win the right.
2. Accentuating the negative phase for an hour of triceps training will help to establish a clear connection with them. If you try the French press, try the skin rep and go through the negative phase for a decent 5 second stretch.
3. If you can't make good contact with your triceps, push them even harder with an isometric stretch of 6 seconds, first start lower. As soon as you see the m'yazi, it will be easier for you to look at them under the right hour.

As if it were the order of the hour of training, you see that you have spent the link between the brain and the mud, pin it down, change your thoughts and start anew.

Try a non-standard pidhid

Vikoristovyte spanderi, the stink can be a dzherelom for education and training. For example, hanging the lancets on the EZ-bar while bending the arms on the triceps, you can take more cuffs, changing the tension on the elbow. It sounds paradoxical, but it's true!

At the upper point of the amplitude, devi maximally exert all the forces, stretched to reach its peak, the shards wind the lances out of the logs. Lowering the bar down at the process of vikonannya ruhu, the vanity changes in the world of that, like a lancer of lanka after lanka to lie on a pidlog. If you and your voices are in the weakest and the most infuriating camp, the tightness becomes minimal.

In powerlifting, the working vaga is shown to be maximally tight, with a view to win the right phase. However, in case of victorious lancers, you can show the maximum effort by stretching the right. Espander follow the same principle, and can also zastosovuvatisya for the right to chest presses down to the triceps.