Triceps – the three-headed muscle of the shoulder which unbends the hand. Without its development not perhaps full improvement of the body. It is possible to pump up the triceps, using for this purpose only the second hand and not having applied any apparatus.
Instruction
1. Arrange hands at the level of the breast. Clench the fist of the right hand the palm of the left hand. Straighten the right hand, creating resistance the left hand. Letter F on the picture illustrated the direction of applying of force, and letter R illustrated the counteracting force. Begin this exercise at warm-up pace, and then accelerate to maximum.
2. Having arranged the hand horizontally, bend left at right angle. Smoothly unbend the hand interfering with it other hand. Also deltoid muscle of the back is involved in this type of exercise.
3. Put hands on breast level in the lock. Push any hand forward, unbending it in the joint. At the same time let's not to allow it be unbent by means of other hand.
4. Place hands behind the head. Close them, holding the right hand the wrist. Completely straighten the left hand, pressing at the same time on it the right hand. Exercise shouldn't be done with big loading as there is the probability of injury of ligaments.
5. Arrange the clenched fist of the right hand at the level of the mouth. Put on it the left hand. Straighten the right hand, having got it for the head, rendering the pressing effort by the left hand. Such exercise imitates occupation with the weight. Execute raising of hands not less than 20 times.
6. Raise the right hand vertically up, having bent in the elbow joint. Rest the left hand against the fist of the right hand. You press with the maximum force the right hand to belt level down. At the same time resist other hand.
7. Arrange hands behind the back, and make the movements similar to the previous exercise.
8. Put hands on knees and sit down, having inclined the trunk forward. Pressing the trunk to legs, straighten hands. This exercise imitates push-ups in the lying support.