Freehand triceps training-freehand triceps training method
If you don’t go to the gym, don’t have equipment, and want to exercise at home, is there any good way to exercise our triceps?
I recommend three movements to everyone:
1. Narrow push-ups
Push-ups are the simplest and most convenient movement that can exercise our upper limb muscles. Using a narrow grip will place more emphasis on our triceps!
How?
Put your hands on the ground with your palms shoulder-width apart. Keep the body straight, bend the arms and retract the elbows close to the sides of the body, so that the body drops straight down until the shoulders and elbows are at the same level, then straighten the body up and return to the starting position to complete 1 rep.
During the entire process, you must keep your abdomen and chest raised, and you must not arch your back or slump your waist to avoid dislocation of the lumbar spine or muscle strain.
2. Bench arm extensions!
You can train with a stool, a step, or beside the bed!
Action process:
1. Lie on your back, with your hands behind your back on a slightly higher stool, your feetPlace on a low stool with the rest of the body suspended.
2. Exhale, relax your shoulders, slowly bend your arms at your elbows, sink your body as much as possible (especially your hips), and pause for 2-3 seconds. When the body sinks, the movement should be smooth, and always control the triceps to slowly lower until you feel the triceps fully stretched.
3. Then inhale, stretch your arms to support your body and restore it.
3. Bodyweight triceps stretch
As shown in the picture: you can choose a step or a fixed platform< /p>
How to do it?
A starting position similar to push-ups! Hold on with both hands! Then bend your elbows and lower your body! The shoulder joint remains immobilized! Until your elbow is fully flexed!
Then contract your triceps and extend your arm until your arm is straight!