Do you want to tone your arms? Then pump up your triceps muscles in just 15 minutes with these simple exercises triceps for women at home. For the workout, you will need a dumbbell or weights, such as a water bottle and a stability ball, if you have one.
Triceps exercises for girls at home and in the gym
Once you've started to get comfortable with sweater season, it's time for holiday parties and evening dresses. But you can’t decide to wear sleeveless clothes because your arm muscles have lost their tone and elasticity? Triceps exercises for women are specifically tailored to strengthen these areas and will help you look great in sleeveless clothing, and can also give you a little boost for better metabolism, says David Goldman. personal trainer, who created this training program. Performing all the exercises three times a week will help girls strengthen their triceps and even get rid of excess weight, you really need to reconsider your diet.
Exercise 1: One-Arm Push-Up
(A) Lie on your left side with your legs crossed and knees slightly bent. Place your left hand on your right shoulder.
(B) Press your right palm into the floor to lift your torso, straightening your right arm until it is straight. Do 12 reps and then switch sides.
Exercise 2: Push-ups with your feet resting on a fitball
(A) Get into a push-up position with your feet only on the fitness ball. Place your hands slightly closer than shoulder-width apart.
(B) Bend your arms slowly until your elbows reach a 90-degree angle, and then lift back up to straighten. Complete 12 reps.
Exercise 3: Triceps extensions with dumbbells, lying on a fitness ball
Lie on a fitness ball or bench with both arms extended overhead with dumbbells in each hand. (A) Bend your elbows so that your forearms are parallel to the floor. (B) Slowly straighten your arms, then lower them to starting position. Repeat 12 times.
Exercise 4: Overhead Dumbbell Triceps Extension
Stand straight with soft knees, lift your arms straight up so your elbows are near your ears, holding dumbbells in your hands. (A) Bend your elbows to 90 degrees. (B) Contract your triceps by straightening your arms and pushing the dumbbells upward. Slowly lower your arms to the starting position. Complete 12 reps.
Exercise 5: Bent-over triceps extension with dumbbells
Place your left palm and knee on the bench. Hold dumbbells in your right hand and lift it parallel to your torso. (A) Bend your right elbow to a 90-degree angle. (B) Slowly straighten your arm, pause, and return to the starting position. Perform 12 times and then switch to the other side.
Exercise 6: Triceps push-ups
(A) Lie on the floor in a push-up position with your hands directly under your shoulders. (B) Keeping your elbows parallel to your sides, lower your body. Make sure that the press and gluteal muscles were tense. Return to the starting position. Complete 12 reps.
Based on materials:
http://www.realsimple.com/health/fitness-exercise/workouts/best-triceps-exercises
Have beautiful toned arms every woman dreams.
And in this case we are not talking about increasing the volume of biceps, as is the case in men. Girls strive to get rid of excessive roundness, looseness, and make their arms more defined and elastic.
Arm exercises for women are selected taking into account the fact that the purpose of the training is not to build muscle mass, and relief and general tone. Exercises with dumbbells are ideal for working out your arm muscles at home. In particular, since problem area For most ladies, it is the back of the shoulder; it is advisable to include triceps in the program. In this article we will look at a selection of exercises that are suitable for girls to perform independently.
To train your arms, it is advisable to have dumbbells
It is preferable for girls to perform exercises for arm muscles with dumbbells rather than on exercise machines. In the case of a simulator, exercises are performed in isolation - this loads the target muscle as much as possible, which is very good when training for mass. In case of using dumbbells in addition to target muscles Stabilizing muscles are included in the work. This partially relieves the load from the main muscle, but also allows you to work your arms comprehensively and harmoniously.
To train your arms, you will need light dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg are enough for girls. It all depends on your level of preparation. Ideally, have several pairs of dumbbells of different weights at your disposal. It is better to alternate exercises for arm muscles. While you work your biceps, your triceps rest (and vice versa).
Biceps exercises
When starting to train your arms, you shouldn’t be afraid that you will build up huge biceps and become like a man. Arm exercises for women are very similar to men's, but there are some differences.
Seated dumbbell curl
Sit on a bench or chair. Spread your legs to the sides, bend your body slightly forward. Place one hand on your thigh and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended downwards), there should be a few centimeters left to the floor.
As you exhale, bend your arm with the dumbbell so that your hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don't have any looseness in your shoulders. Make all movements clearly, controlling every muscle. Perform 15-20 repetitions on one and the other hand.
When performing this biceps exercise, keep your body motionless and do not sharply straighten your arm at the elbow.
Bend both arms while standing
Stand straight, feet shoulder-width apart, arms with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that your little fingers are higher than your thumbs.
As you inhale, straighten your arms, but not all the way. This exercise should also be performed 15-20 times.
Arm curl while lying on a bench
Lie down on horizontal bench or place several stools if you are studying at home. Take dumbbells and lower your arms, slightly bent at the elbows, on either side of you, parallel to your body, as low as you can. There is no need to spread your arms to the sides - they go along the body, the wrists are directed towards the body.
As you exhale, bend your elbows without raising your shoulders. Turn your wrists upward as you perform the movement. At the end point of the exercise, the dumbbells should be level shoulder joints. As you inhale, return to the starting position. Do not fully extend your elbows. The number of repetitions is the same as in the previous exercise for the arm muscles.
Triceps exercises
The back of the shoulder is a so-called “problem area” for many women, in particular because fat tends to be deposited there. Therefore, performing exercises on triceps muscle Shoulder training is a necessary aspect of women's training.
Exercises with dumbbells for triceps allow you to work out back surface hands
However, if you're also working on developing your chest muscles, it's worth keeping in mind that many chest exercises also work the triceps. If you download pectoral muscles- it is better to reduce the number of approaches to triceps.
And one more thing... Before you start doing exercises, you need to understand one thing: if you want to increase muscle volume (which is unlikely for a woman), you need to stretch the muscle with weight, but if you only want to strengthen the muscle, you don’t need to do this, but stretch after strength exercise, already without weight.
This will be explained using the following exercise:
Extension of arms behind the head while sitting
Sitting on a chair with a straight back, we raise our right arm from the dumbbells above our head, elbow near our ear, palm facing forward. Bend your arm at the elbow, bringing the dumbbell behind your head towards your left shoulder. If we want to pump up a muscle, then we bend the arm at the elbow as much as possible (stretch it under the influence of weight) and, when moving back, bring it only to a right angle at the elbow, and then bend it again.
If we only want to strengthen the triceps, then we bend the arm only to a right angle at the elbow, no more, and then straighten it almost completely. We repeat the exercise for the left hand.
Extension of arms behind the head while standing
Stand straight, feet shoulder-width apart. Take the dumbbell with both hands, lift it up and move it behind your head. Your elbows should be bent at right angles and pressed to your head. The chest does not sag. As you exhale, straighten your arms from the dumbbells. As you inhale, return to the starting position.
To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.
Repeat the exercise 15-20 times. Make sure that your elbows do not move out to the sides.
The same exercise can be done while sitting:
Bent over arm extension
Take dumbbells in your hands. Stand straight with your knees slightly bent. Lean your body forward, bend your elbows at right angles and press your elbows to your waist. This is the starting position. As you exhale, extend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.
As you inhale, return to the starting position. Perform 15-20 repetitions.
Back push-ups
You can use a bench, chair, sofa or any other stable surface as a support. Stand so that the support is behind you. Lean your hands on it, straighten your legs forward. If it is very difficult to do with straight legs, you can bend your knees. The pelvis should be hanging slightly in front of the support. Gently bend your arms, lowering your pelvis down in front of the support.
Do not sit on the floor; your pelvis is suspended all the time. As you exhale, straighten your arms. Thus, you perform push-ups, but your hands are not in front of your body, but behind it.
Do as many of these push-ups as you can. Push-ups can be done anywhere: at home, in the country or in the park.
How many arm exercises should you do?
In order to comprehensively work on your arms, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circuit. The main thing to remember is that arm exercises for women are very important and should not be neglected, even if the main emphasis of your workout is aimed at working other areas. Correct physical activity will help give your hands beautiful shape and attractive appearance. Below is an example of a video workout for working out arm muscles for girls.
just-fit.ru
This is a workout for men, but it is also suitable for women (you just need to take less weight on the dumbbells: o)
To tone your arm muscles, you don't have to go to the gym. There are several effective and fairly simple exercises that require only 15 minutes and you don't need to go to the gym. For training you will need a weighting agent. These can be dumbbells or a bottle filled with water. Some exercises are performed using a fitball.
Toned and elastic triceps for every girl is an opportunity to wear open dresses without sleeves, showing others their good looks. sports uniform And beautiful body. Exercises that strengthen the muscles of the arms not only help restore tone, but also help normalize metabolism.
You need to do the exercises three times a week. If, along with the classes, you also review your diet, then the training will allow you to get rid of excess weight.
Take the starting position as shown in picture A. Lying on your side, fold your legs together and bend your knees slightly. Left hand located on the right shoulder, right palm on the floor.
Perform the exercise as shown in Figure B. Shifting your focus to your right arm, straighten it while lifting your torso. Do 12 reps on each side.
The starting position is as in Figure A and similar to the usual ones, only the arms are not at the same level with the shoulders, but closer to each other, the legs lie on the fitball.
Slowly bend your arms elbow joints so that a right angle is formed, as illustrated in picture B. Take the starting position. Do at least 12 repetitions.
Take the starting position as in Figure A. You can lie on a fitball or use a bench. Hold dumbbells or other weights with your elbows bent.
Slowly straighten your arms as shown in image B. Then return to the starting position by lowering your arms. Perform 12 repetitions in a row.
Stand straight and relax your knees, but do not bend them. Raise your arms up and bend your elbows until they are level with your ears. Hold dumbbells in your hands. The position should be similar to figure A.
Straighten your arms while pushing the dumbbells up. The triceps should be tense and the arms should be straight in the final position (image B). Return to the starting position. Do the exercise 12 times.
To take the starting position, place your left palm and left knee on the bench. The right arm, which holds the dumbbell, is held parallel to the body and bent at a right angle (Figure A).
The arm is slowly straightened, held in the extreme position (image B), and then returned to the original position. The exercise is repeated for each side at least 12 times.
Performed without the use of any sports equipment. To get into the starting position (image A), lie on the floor and place your arms so that they are at shoulder level.
Lower your body so that your elbows are at your sides and parallel to your torso (Figure B). Both the buttocks and the abs should be as tense as possible. After lowering, take the starting position. You need to do at least 12 repetitions.
CrossFit at home
Any woman wants to have not only a beautiful face and fashionable clothes, but also a slim elastic body with aesthetically toned muscles. But not everyone has the courage, time and desire to go to the gym to burn extra calories and structure muscle mass.
Several benefits of working out at the gym
- Atmosphere. It is more effective to pump up muscles where a person is separated from everyday problems and where he is surrounded by exercise equipment and sports mats. Nothing distracts from the process.
- Equipment. As a rule, gyms have a whole arsenal of means for pumping up muscles, so the process goes faster and more efficiently.
- Help. For an inexperienced novice athlete, a coach can select the first set of exercises or, in extreme cases, suggest how to pump up a particular muscle group.
Push-ups are usually difficult for women and girls at the initial stage. But regular training and systematic exercises give excellent results.
Ways to perform bench presses in the gym:
- independently (without the help of additional funds);
- with dumbbells (they can be used in different body positions);
- with a bench;
- on uneven bars, a special turnstile or a wall bars.
It’s always very unpleasant when your arms are flabby: it’s both aesthetically unsightly and you don’t have to wear open clothes. How to remove sagging triceps on a girl’s arms is a burning question. Several methods are offered.
The girl's hands deserve special attention. To preserve their beauty, prevent muscle sagging and sagging in the shoulder area, it is necessary regular classes sports. A set of simple exercises for training your arms at home will help keep your arm muscles toned.
Women's triceps exercises
Exercise 1 - Classic Floor Presses
An old, proven, “grandfather’s” method. Allows you to quickly pump up for women imply the following sequence:
- get on all fours;
- hand placement - shoulder-width apart, palms “looking” at the floor;
- legs - straight;
- slowly descend, then rise. Repeat 5-12 times.
If the exercise is difficult to do with straight legs, you can try bending them. But then it will only work upper part housings.
Exercise 2 - reverse push-ups
Hands stand behind the torso with palms on the edge of the bench. Next, the body lowers and rises, and the elbows bend synchronously.
Exercise 3 - with dumbbells
The first option is to extend the arms on a bench with the back straight and at an angle. Take a dumbbell(s) in your hands. Sit on a special bench. The arms are bent, and the palms with the projectiles are behind the head. Next, the arms reach up and straighten. Repeat 6-10 times.
If the back is tilted at least 20 degrees, the load on the triceps increases significantly. This exercise also works the shoulders.
Reverse push-ups are in no way inferior to classic push-ups (from the floor) in terms of the effectiveness of pumping up the triceps. And reverse (back) push-ups provide the development of coordination and static stability.
The second option is bending arm extension. Triceps exercises for girls cannot be imagined without this body movement. Stand with your knee with your shin and palm (on one side) on the bench. Bend and straighten the other arm with dumbbells in the air.
The third option is lying arm extension. IN supine position Stretch your arms with dumbbells in front of you and do flexion-extension.
The fourth option is extension-bending of the arms while standing ( French press). The same as in the first exercise, only performed in a standing position.
Every woman decides for herself how to pump up her muscles, in particular her triceps. But it doesn’t hurt to first consult with a specialist and read specialized literature.It's time to get serious about toning your arm muscles, because T-shirt and swimsuit season is just around the corner.
If you have flabby arms and want to tighten them up, triceps exercises are an absolute must! As well as exercises for biceps, but more on them a little later. Today we will talk about best exercises on the triceps to add relief and tone to this muscle.
The Best Triceps Exercises for Women
Do you work out at home or in gym, there are many triceps exercises for women to choose from. You can use various tools, additional weights, exercise machines, or just your body weight.
The best triceps exercises are those that will target this muscle group as isolated as possible.
- Before starting your workout, warm up your arm muscles well in a warm-up for at least 5 minutes.
- Stretch muscles after each approach. Stretching will not make your muscles bigger in the long run, but it will make your muscles stronger. This will also make the triceps more effective, and it will be less likely for the skin to become damaged if you lose muscle later on.
- Concentrate on doing arm exercises slowly. Usage light weight and performing movements quickly does not fully load the working muscle, while slow movements create resistance and force your muscles to work.
- Gradually increase the load over a period of time as you become stronger and fitter. Increase to a comfortable level and don't be afraid to reduce the load if you feel like you're struggling.
- If you cannot complete the recommended number of repetitions of an exercise, perform as many repetitions as you can. If you find that you can easily do maximum quantity repetitions, you need to increase the weight, not the number of repetitions.
- The rest period between each set should be approx. 30 seconds, between exercises 1-2 minutes.
Triceps exercises for women with dumbbells
These triceps exercises can be done both in the gym and at home. Prepare dumbbells, a bench or chairs, and a notepad to record your results.
Triceps exercises “Arm straightening”
Starting position:
Take a dumbbell (adjust the weight depending on your level) right hand. Place your left knee and hand on a horizontal bench (or two chairs pushed together). Place your torso parallel to the floor (or almost parallel), bring your shoulder blades together, activate your abs.
Execution:
- Keep your dumbbell arm bent at 90 degrees. Unbend slowly. The elbow is locked in place.
- When the movement is fully extended, the arm should be almost straight, but to avoid overload, do not fully extend the elbow.
- Try to focus all the tension on the triceps, and slowly return the dumbbell back to the starting position, this will be one time.
CORRECT BREATHING: Inhale as the dumbbell goes down and exhale as the dumbbell rises up.
Repeat 12 times on each arm to complete the first set. Do 3 sets.
Triceps exercises “Two-arm straightening”
Starting position:
Stand up straight or sit on the edge of a bench, chair, or exercise ball.
If you find it difficult to keep your back straight while standing, step one foot back - this usually helps maintain an even position.
Execution:
- Hold a dumbbell with both hands and lift it above your head.
- Then slowly lower it, bending your elbows, down to the maximum position, and lift it back up. Keep your shoulders stationary.
CORRECT BREATHING: Inhale as you lower the dumbbells and exhale as you lift them up.
Do 2-3 sets of 8-12 repetitions. Adjust the weight as needed; since you're using both hands for this exercise, choose a heavier dumbbell weight than the previous triceps exercise.
Advice: You can also do similar exercise Doing it with one arm is a more challenging option, but it allows you to focus more on the movement and isolate the triceps more.
Bodyweight triceps exercises
We continue to do triceps exercises at home.
Triceps exercises “Push-ups”
Starting position:
Place your hands on the edge of the bench so that your large and index fingers formed the shape of a diamond. Extend your legs straight behind you, toes touching the ground.
Execution:
- Tighten your abs to remove excess stress from your lower back.
- Keep your upper body straight, bend your arms, and touch your chest to the bench.
- Straighten your arms to return to the starting position.
CORRECT BREATHING: During push-ups, inhale down, exhale up when you rise.
Do 3 sets of 12 reps.
Simplification: Beginners can start with their knees on the floor.
Triceps exercises “Reverse push-ups”
Starting position:
Place your hands on the edge of a bench or chair. Make sure the support is well secured. Keep your arms close to your body. Bend your knees so that your thighs and shins form slightly more than a 90-degree angle.
Execution:
- Bend your elbows and slowly lower your body.
- Straighten your elbows to lift your body up.
CORRECT BREATHING: Inhale - down, exhale - up.
Do 3 sets of 9 - 12 reps.
Note: Don't use your legs and feet to push your body up.
The further your body is from the bench, the heavier your body will be and the greater the load on the triceps in the exercise. If you need to lighten the load, keep your body close to the bench. Straightening your legs will make the exercise more difficult.
Finish the exercises triceps stretch.
Add these arm exercises to your fitness routine two or three times a week. With these simple triceps exercises with minimal equipment, your triceps will become toned, lean and strong.
If you liked this article, tell your friends about it ;-)
More articles from this category:
