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Getting tired of looking at those flabby and heavy arms? Can’t wear those
sexy tops that show off your limbs? Do you want to feel sexy and young again? Well, here’s a useful
and cost-effective exercise just for you! Many women are sick and tired of feeling fat and bloated
all the time.
Some go to the gym and spend a lot of money just to trim their bodies and
achieve those sexy muscles. However, time and money may not be readily available to some women who
wanted to accomplish their dream of having a voluptuous body.
That is the reason why, cost-effective and efficient exercises are
accessible nowadays. This type of workout can help shape your arms in the way you wanted it to be.
Arms specifically the triceps muscles will be shaped and maintained with this kind of exercise.
Plus, it is easy and time-effective and this can be done for only 10-15 minutes every day,
anywhere, anytime.
The triceps muscles or medically known as the triceps brachii are
responsible for the extension of the arm at the shoulder. It also extends the forearm at the elbow.
It is located at the posterior part of the arm and when it is not given attention, it could be
baggy and flaccid. These exercises could help in producing strong and trimmed triceps
muscles.
Warming-Up
The general warm-up should consist of a light physical activity that
should take about 5-10 minutes. Its aim is to simply elevate the heart and respiratory rate. Your
body basically needs to be “warmed-up” before going into the real physical workout.
Warm-up specifically static stretching is performed by placing the body
into a position whereby the muscles to be stretched is under tension. Flexing, extending, and
rotating the joints and muscles from the head, neck, shoulders, arms and down to the ankles are
ways of warming up. Be sure to inhale and exhale properly to avoid overconsumption of
oxygen.
Overhead Triceps Extension
In this type of workout, you will need a Triceps
exercise with Resistance Tubes. This kind of portable tool is
used for stretching out the muscles especially at the upper extremities. Triceps exercises with
resistance tubes can be efficient enough to be performed by most women.
1. Step on the end of the tube with the back of your left heel and
one handle in your left hand. The right heel should be slightly forward than that of the left. Bend
your knees gently.
2. Press your left elbow straight over your shoulder then
continuously straighten your arm towards the ceiling. Bend your arm to a 90-degree angle keeping
the elbow next to your head. Return to the straight arm position and squeeze your
triceps.
3. Repeat the exercise on the other arm. This can be done in 5-10
repetitions or as much as you want, as long as you don’t strain yourself.
Triceps Bench Press
Adjustable dumbbells are required in this type of physical exercise. A
dumbbell is a gymnastic apparatus which consists of two metal plates connected by a short bar
serving as a handle. These are inexpensive and can conserve space since it is small unlike other
gym equipments.
Furthermore, performing triceps exercises with adjustable dumbbells don’t
need to have many weights since it can be readjusted to the weight that you prefer.
1. Lie down on your back on a bench or mat and hold the dumbbells on
your sides just above the chest. Palms must be facing each other.
2. Slowly push the dumbbells straight up until your arms are close to
being fully extended and then slowly lower them back after a short pause. Note: Sudden lifting or
stretching of the triceps muscles may cause injury/strain to the upper limbs. Lifting the dumbbells
slowly is advised.
3. Breathe out when pushing the dumbbells up and breathe out when
lowering them back down.
4. Repeat the exercise for 10-15 times.
Toning Down
After the workout, it is advised to cool down first before stopping the
exercise routine. It is to help the body readjust from the active state to resting state. You can
tone down by breathing in and out slowly; doing this can help the body cool down. It is also
recommended to lift the arms slowly when breathing in and lower the arms slowly when breathing out.
This facilitates the body in cooling down. This can be done in 3-5 minutes only.
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