Strong and beefy tricepses look very attractively and are the basis for development of muscles of shoulders and the breast. Relief muscles of your hands will cause admiration and to attract views of people around. All you need isAll you need isAll you need isAll you need is – readiness to follow recommendations and iron will.
It is required to you
- - bench;
- - dumbbells;
- - post;
- - block exercise machine.
Instruction
1. Sit down on the bench and take the dumbbell, lift it over the head so that the hand looked precisely up. Keep the elbow motionless and slowly lower the apparatus for the head, completely stretch the triceps. Don't shake the dumbbell, retain control over weight. Reducing the muscle, straighten the hand and return to the initial position. Do this exercise on twenty times for each hand in three approaches.
2. Rise and bend forward. One hand take the dumbbell, and firmly rest the second against the bench before yourself. Take away the dumbbell back, the elbow at the same time has to be flush with the shoulder, and the hand to make the straight line. Press the hand as it is possible closer to the body. Lower the apparatus, the elbow has to remain on the place, then making big effort, straighten the hand to direct situation back. Repeat exercise on fifteen times for each hand in three approaches.
3. Lay down on the equal horizontal bench, put the foot in parallel each other. Densely press buttocks and the upper back to the bench and take the post signature stamp the narrow grip (the distance between thumbs has to make 20-25 centimeters). Accurately remove the post from stances and slowly lower to the center of the breast. Then powerful and rapid movement squeeze out the post up. Do this exercise on twenty times in two-three approaches.
4. Sit down on the bench with the back and lift the post with the certain weight over the head. Bend hands in elbows and lower the post as low as possible for the head, try to stretch tricepses completely. Then with big effort unbend hands and return to the initial position. Retain control over weight in the negative phase of the movement. Execute three approaches on fifteen times.
5. For performance of the following exercise you will need the block exercise machine for extension of hands with the curved or direct handle. Get up at distance of two steps from the exercise machine (that during performance of exercises you could bend forward) and undertake the handle shoulder width apart. Straighten completely hands and record elbows, try to hold them as it is possible closer to the body. Bend hands in elbows and slowly lower the handle to the forehead, then the strong movement unbend completely hands and record elbow joints, reducing completely tricepses. Perform exercise on twenty times in three approaches.