Triceps are essential muscles to work for those who wish to have firm and tonic arms.Béatrice Valéro unveils targeted exercises to refine her arms.
Firm his triceps
The underside of the arms is often a released area and difficult to firm.Part of the body which can sometimes be a source of complexes.This posterior part is made up of the triceps muscle.Its main action is to make an extension of the elbow.However, there are several targeted exercises to work the triceps.To make this session, you will need a floor mat, a dumbbell and a chair.
The best exercises to build your triceps
Catch a dumbbell at two ends, then place the body weight forward by advancing one of your leg.Start your arms so that the dumbbell is found above your head.Once in this position, flex your elbows backwards.Be careful, the elbows must be oriented backwards and tightly tight at the level of the head.During this exercise, stay well sheathed and straight.Run this movement for 3 series of 15 repetitions.Release your arms and wrap your shoulders between each series.
Place yourself in the chair position in front of a chair.Position your hands closest to your pool and bring it back just in front of the chair.Bend the elbows then stretch your arms.Do not go down to more than 90 degrees so as not to weaken your arms.For a more difficult version, stretch your legs when you flex and stretch your arms.For a stronger intensity, this movement can also be carried out on the ground.Place your hands towards your feet, closest to the pool, it being taken off a few centimeters from the carpet.Flock the elbows and stretch your arms without laying the pelvis on the ground.This exercise is to be practiced during 3 series of 15 repetitions.
With a dumbbell in your right hand, go forward your left foot.Place your bust forward while keeping your back straight.Bend the elbow to bring your dumbbell to your ribs, then stretch your arm backwards.Once you have done 10 repetitions, change sides.You can repeat this exercise 3 times for each arm.
Position yourself on the floor, your hands with carpet width, the knees placed on the ground and the body weight forward.Flock your elbows, then to the extension of your elbows, contract your triceps.Exhale when you hold your arms.Make 3 series of 15 repetitions.For a more difficult version, you can do the pumps not on the knees, but on the feet.After doing these classic pumps, you can do special triceps pumps.In this exercise, you will keep your hands tight.Descend your elbows backwards, along the body, then go up.You can put your knees on the ground to make these pumps.Perform this exercise 10 times.
Stretch his triceps
After this session targeting the triceps, do not forget to stretch them by bringing your elbow behind your head.Then press your elbow with your hand.Change your arms then release.For a significant result, it is advisable to carry out these exercises several times in the week.
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