Do you want to tone your hands? Then pump your triceps muscles in just 15 minutes with these simple exercises for triceps for women at home. For training, you will need a dumbbell or weight, such as a water bottle and a fitness ball, if you have one.
Triceps exercises for girls at home and in the gym
Once you've started to feel comfortable in sweater season, it's time for holiday parties and evening dresses. But you can't decide on sleeveless clothes because your arm muscles have lost their tone and elasticity? Triceps exercises for women are specifically designed to strengthen these areas and help you look great in sleeveless clothing, and can also give you a little boost in metabolism, says David Goldman. personal coach who created this training program. Performing all exercises three times a week will help girls strengthen triceps and even get rid of excess weight, though you need to reconsider the diet.
Exercise 1: Push-up with one hand
(A) Lie on your left side with legs folded and knees slightly bent. Place your left hand on your right shoulder.
(B) Press your right palm on the floor to raise your torso, straighten your right arm until it is level. Do 12 reps and then switch to the other side.
Exercise 2: Push-ups from the floor with feet on the fitball
(A) Get into a push-up position with only your feet 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, then lift back up to straighten up. Do 12 reps.
Exercise 3: Triceps extension with dumbbells, lying on a fitness ball
Lie on a fitness ball or bench with both arms extended overhead with a dumbbell 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 initial position. Repeat 12 times.
Exercise 4: Overhead Dumbbell Triceps Extension
Stand up straight with soft knees, raise your arms straight up so that your elbows are next to your ears, holding dumbbells in your hands. (A) Bend your elbows to 90 degrees. (B) Brace your triceps as you straighten your arms and push the dumbbells up. Slowly lower your arms to the starting position. Do 12 reps.
Exercise 5: Bent Over Dumbbell Triceps Extension
Place your left hand and knee on the bench. Hold the dumbbells in your right hand and raise it parallel to your torso. (A) Bend your right elbow to 90 degrees. (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 the press and gluteal muscles were tense. Return to starting position. Do 12 reps.
According to 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 an increase in the volume of the biceps, as happens in men. Girls tend to get rid of excessive roundness, friability, to make their hands 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 up muscle mass, but relief and general tone. For home study of the muscles of the hands, exercises with dumbbells are ideal. In particular, since problem area most ladies have the back surface of the shoulder, it is desirable to include triceps in the program. In the article we will consider a selection of exercises that are suitable for independent performance by girls.
For arm training, it is desirable to have dumbbells
It is preferable for girls to perform exercises for the muscles of the hands with dumbbells, and not on simulators. 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 the 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 it allows you to work out your hands in a complex and harmonious way.
To train your arms, you will need light weight 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 at your disposal several pairs of dumbbells of different weights. It is better to alternate exercises for the muscles of the hands. While you are working on the biceps, the triceps are resting (and vice versa).
Biceps exercises
Starting to train your arms, do not be afraid that you will pump up huge biceps and become like a man. Hand exercises for women are very similar to men's, but there are some differences.
Bending the arm with dumbbells while sitting
Sit on a bench or chair. Spread your legs apart, bend the body slightly forward. Place the hand of one hand on your thigh, and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended down), a few centimeters should remain to the floor.
As you exhale, bend your arm with the dumbbell so that the 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 each muscle. Perform 15-20 repetitions on one and the other hand.
When performing this exercise for the biceps, keep the body motionless, do not sharply unbend the arm at the elbow to the end.
Bending both arms while standing
Stand straight, feet shoulder-width apart, hands 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 the little fingers are higher than the thumbs.
As you inhale, unbend your arms, but not completely. This exercise is also worth doing 15-20 times.
Bending the arms while lying on the bench
Lie down on horizontal bench or set up a few stools if you practice at home. Take dumbbells and lower your arms slightly bent at the elbows on either side of you parallel to the body as low as you can. You do not need to spread your arms to the sides - they go along the body, the wrists are directed to the body.
As you exhale, bend your elbows without raising your shoulders. Rotate your wrists upward while performing the movement. At the end point of the exercise, the dumbbells should be at the level shoulder joints. On an inhale, return to the starting position. Do not extend your elbows to the end. The number of repetitions is the same as in the previous exercise for the arm muscles.
Triceps exercises
The back surface of the shoulder in many women is the so-called "problem area", in particular, due to the fact that fat tends to be deposited there. Therefore, doing exercises triceps muscle shoulder is a necessary aspect of women's training.
Exercises with dumbbells for triceps allow you to work out rear surface hands
However, if you are also working on the development of the pectoral muscles, it is worth bearing in mind that many chest exercises additionally involve the triceps. If you download pectoral muscles- the number of approaches for triceps is better to reduce.
And one more thing ... Before you start doing exercises, you need to learn 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 illustrated using the following exercise as an example:
Extending the arms behind the head while sitting
Sitting on a chair with a straight back, we raise our right hand from the dumbbells above our heads, the elbow near the ear, the palm looks forward. We bend the arm at the elbow, winding the dumbbell behind the head towards the left shoulder. If we want to pump up a muscle, then we bend the arm at the elbow as much as possible (we stretch it under the influence of weight) and, during the reverse movement, 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.
Extending the arms behind the head while standing
Stand up straight, feet shoulder-width apart. Take a dumbbell with both hands, lift it up and take it behind your head. Your elbows should be bent at a right angle and pressed to your head. The chest does not flex. As you exhale, straighten your arms with dumbbells. On an 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 the elbows do not diverge to the sides.
The same exercise can be performed while sitting:
Bent over arms
Take dumbbells in your hands. Stand up straight, bend your knees slightly. Tilt the body forward, bend your elbows at a right angle and press your elbows to your waist. This is the starting position. As you exhale, bend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body.
On an inhale, return to the starting position. Perform 15-20 repetitions.
Back support push-ups
As a support, you can use a bench, chair, sofa or any other stable surface. Stand so that the support is behind you. Lean on it with your hands, straighten your legs forward. If it is very difficult to do with straight legs, the knees can be bent. The pelvis should be overhang slightly ahead of the support. Gently bend your arms, lowering your pelvis down in front of the support.
Do not sit on the floor, the pelvis is always on weight. As you exhale, extend your arms. Thus, you perform push-ups, but the hands are not in front of the body, but behind it.
Do as many push-ups as you can. Push-ups from the support 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, they should not be neglected, even if the main focus of your workout is on working out other areas. Correct exercise stress will help give your hands nice shape and attractive look. Below I will give an example of a video workout for working out the muscles of the hands of girls.
just-fit.com
Here is a workout for men, but it is also suitable for women (only the weight of the dumbbells needs to be taken less: o)
To bring the muscles of the hands into tone, it is not necessary to go to the gym. There are several effective and fairly simple exercises that require only 15 minutes And you don't have to go to the gym. For classes you will need a weighting agent. It can be dumbbells or a bottle filled with water. Part of the exercises is performed using a fitball.
Tight and elastic triceps for every girl is an opportunity to wear sleeveless open dresses, demonstrating to others her good sportswear And beautiful body. Exercises that strengthen the muscles of the hands not only allow you to restore tone, but also contribute to the normalization of metabolism.
You need to do the exercises three times a week. If, along with the exercises, you also revise your own, 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, put your legs together and bend your knees a little. Left hand located on the right shoulder, right palm on the floor.
Perform the exercise in accordance with figure B. Transferring the emphasis to the right arm, straighten it while lifting the torso. Do 12 reps on each side.
The starting position is as in Figure A and similar to the usual ones, only the hands are not at the same level with the shoulders, but closer to each other, the legs lie on the fitball.
Slowly bend your arms into elbow joints so that a right angle is formed, as illustrated in picture B. Take the starting position. Do at least 12 repetitions.
Take a starting position as in Figure A. You can lie on a fitball or use a bench. Hold dumbbells or other weights in your arms bent at the elbows.
Slowly straighten your arms as shown in image B. Then return to the original position by lowering your arms. Do 12 reps in a row.
Stand up straight and relax your knees, but do not bend them. Raise your arms up and bend at the elbows so that they are on the same level with the 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 starting position. Do the exercise 12 times.
To take the starting position, put the left palm and left knee on the bench. The right hand, which holds the dumbbell, is held parallel to the body, bent at a right angle (Figure A).
The arm is slowly straightened, held in the extreme position (image B), and then returned to its original position. The exercise is repeated for each side at least 12 times.
It is performed without the use of any sports equipment. To take the starting position (image A), they lie on the floor, hands are placed 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 press 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 outfits, but also a slender elastic body with aesthetically puffed up muscles. But not everyone has the courage, time and desire to go to the gym to burn extra calories and structure muscle mass.
Some benefits of exercising in the gym
- Atmosphere. Pumping up muscles is more effective where a person is separated from everyday problems and where exercise equipment and sports mats surround him. Nothing distracts from the process.
- Equipment. As a rule, gyms have a whole arsenal of means for pumping muscles, because the process is faster and more efficient.
- Help. For an inexperienced novice athlete, the first set of exercises can be selected by a coach or, in extreme cases, suggest how to pump up a particular muscle group.
Push-ups for women and girls, as a rule, are difficult 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 positions of the body);
- with a bench;
- on uneven bars, a special turnstile or wall bars.
It is always very unpleasant when the hands are flabby: it is both aesthetically ugly and you don’t have to wear open clothes. How to remove sagging triceps in the hands of a girl is a burning question. Several methods are suggested.
The girl's hands deserve special attention. To preserve their beauty, to prevent muscle sagging and sagging in the shoulder area, it is necessary regular classes sports. A set of simple exercises for training hands at home will help keep the muscles of the hands in good shape.
Women's triceps exercises
Exercise 1 - Classic Floor Presses
The old, proven, "grandfather" way. Allows you to quickly pump up for women imply the following sequence:
- get on all fours;
- setting of hands - shoulder width apart, palms "look" at the floor;
- legs are straight;
- slowly lower, then rise. Repeat 5-12 times.
If the exercise is difficult to do with straight legs, you can try to bend them. But then it will only work top part corps.
Exercise 2 - reverse push-ups from the bench
Hands are behind the torso with palms on the edge of the bench. Further, the body lowers and rises, and the elbows synchronously bend.
Exercise 3 - with dumbbells
The first option is the extension of the arms on a bench with a straight back and at an angle. A dumbbell (dumbbells) is taken in the hands. Sit on a special bench. The arms are bent, and the palms with the shells are behind the head. Next, the arms stretch up and straighten. Repeat 6-10 times.
If tilted back 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 the classic ones (from the floor) in terms of the effectiveness of pumping up the triceps. And also reverse (back) push-ups provide the development of coordination and static stability.
The second option is the extension of the arm in an inclination. Triceps exercises for girls cannot be imagined without this body movement. Stand with a knee with a shin and a palm (on one side) on a bench. Bend and unbend the other hand with dumbbells in the air.
The third option is the extension of the arms lying down. IN lying position stretch your arms with dumbbells in front of you and do flexion - extension.
The fourth option - extension-bending of the arms while standing ( french press). The same as in the first exercise, only performed in a standing position.
How to pump up your muscles, in particular - triceps, each woman decides for herself. But it does not hurt to first consult with a specialist and read special literature.It's time to seriously approach the issue of toning the muscles of the hands, because the season of T-shirts and swimsuits is on the nose.
If you have flabby arms and want to tighten them up, triceps exercises are an absolute must! As well as exercises for biceps, but about them a little later. Today we will talk about the 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 different tools, extra weights, machines, or just your body weight.
The best triceps exercises are those that will focus on this muscle group as much as possible.
- Before starting a workout, warm up your arm muscles well in a warm-up for at least 5 minutes.
- Stretch muscles after each set. Stretching won't make your muscles bigger in the long run, but it will make your muscles stronger. It will also make the triceps more efficient, and less likely to get skin flared if you lose muscle later on.
- Concentrate on doing hand exercises slowly. Usage light weight and performing movements quickly do 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 when you become stronger and stronger. Increase to a comfortable level and do not be afraid to reduce the load if you feel that you are having a hard time.
- If you can't do the recommended number of reps for an exercise, do as many reps as you can. If you find that you can easily do maximum amount repetitions, you need to increase the weight, not the number of times.
- 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 notebook to write down the results.
Triceps exercises "Arm extension"
Start 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 moved chairs). Position the torso in relation to the floor parallel (or almost parallel), bring the shoulder blades together, activate the press.
Performance:
- Hold the arm with the dumbbell bent 90 degrees. Unbend slowly. The elbow is fixed in place.
- With full extension of the movement, the arm should be almost straight, but to avoid overloading the elbow, do not fully extend it.
- 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 while lifting the dumbbell up.
Repeat 12 times for each arm to complete the first set. Do 3 sets.
Exercises for triceps "Straightening in two hands"
Start position:
Stand up straight or sit on the edge of a bench, chair, or exercise ball.
If keeping your back straight while standing is difficult, take a step back with one foot - this usually helps to maintain a level position.
Performance:
- Hold a dumbbell with both hands, bring it over 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 reps. Adjust the weight as needed, since you are using both hands for this exercise, choose a heavier dumbbell weight than in the previous triceps exercise.
Advice: You can also do similar exercise doing the work with one hand is a more difficult option, but this way you can concentrate more on the movements and isolate the triceps more.
Triceps exercises with body weight
We continue to do triceps exercises at home.
Exercises for triceps "Push-ups from the bench"
Start position:
Place your hands on the edge of the bench so that your large and index fingers formed the shape of a diamond. Stretch your legs straight behind you, toes touching the ground.
Performance:
- Tighten your abs to take the pressure off your lower back.
- Keep your upper body straight, bend your arms, 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"
Start position:
Rest your hands on the edge of a bench or chair. Make sure the support is well fixed. Keep your hands close to your body. Bend your knees so that your thighs and shins form a little more than a 90-degree angle.
Performance:
- 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 farther 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. If you straighten your legs, this will complicate the exercise.
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 be toned, lean and strong.
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