As well as any muscle of the human body, the triceps demands the certain study. There are many various complexes for its training, but each program is especially individual and is formed under specific objectives and according to physiological features of the person.
Study of tricepses in the gym
Triceps – the three-headed muscle of the shoulder, on the volume it is twice more than the biceps. Two or three times a week are better to be engaged in inflating of tricepses, rest, sufficient for restoration, is necessary for muscles. Any training has to begin with easy warm-up, otherwise getting injured probability is high.
General exercise on the training of tricepses – the barbell bench press the narrow grip. Than already the grip, that stronger tricepses get into gear, it is important to choose optimum distance, on average it is 20-30 cm between thumbs of hands.
It is better to make the press of the post by means of the partner who will insure you and to help to overcome the dead point in the last repetitions. The skilled partner in the gym is 50% of success in any training, especially in general exercises where the weight of apparatuses is rather big. For the most effective training of the three-headed muscle swing the triceps together with the biceps. For this purpose it is possible to use alternately various exercises for both muscles, for example, to alternate the bench press on the triceps and raising of the post on the biceps. Muscles antagonists, working in couple, will provide the maximum strength gain and masses. Effective exercise for study of the triceps is "french press". You can carry out it standing, sitting or lying. Depending on position of the trunk various bunches of the three-headed muscle will be studied for you. 4-6 approaches, till 8-12 repetitions in everyone are necessary for performance of this exercise. The triceps can be swung also on bars, make push-ups by the reverse grip of wrists, do deep deflections. Here it is possible to use the additional burdenings fastening on the belt. The number of repetitions – from 6 to 12, number of approaches – from 3 to 6, depending on degree of your fitness.
Exercises for house occupations
It is possible to be engaged in the training of the triceps not only in the gym, but also in house conditions. So, alternate exercises on the horizontal bar and bars will strengthen and will make massive and relief not only your tricepses, but also bicepses. Push-ups from the floor or between two chairs – rather effective exercises for development of the three-headed muscle. Make 6-8 approaches, till 12-15 repetitions in everyone. It is possible to train tricepses and by means of dumbbell exercises which are available both in the gym, and in house conditions. For example, extension of one hand with the dumbbell because of the head, straightening of the hand with the dumbbell in inclined situation with the knee emphasis on the chair or the bench, etc. It should be notedIt should be noted that in any training the proper technique without which there will be no maximum result from the done work is important. You watch performing exercises purely, to make the movement up to the end. Pay attention to your food allowance, at it in enough there have to be proteins and carbohydrates – the first provide growth of muscle bulk, the second give to the organism necessary energy.