Want to sleeve T-shirt covered with his hands? Then the object of your attention should be triceps. You probably do not really deal with them, preferring the biceps? The triceps has three heads (as opposed to two in the biceps) and a three-fifths of the volume of the upper arm. Listen to the advice set out below.
1. Knead well to the hard work the triceps. Abrupt onset of training is dangerous. Weak pain in the elbow can develop into a serious disease such as tendinitis, and any exercise the triceps become impossible. Start slowly and gradually approach the heavy, basic movements. Knead simple exercises, such as high zhimami down the block (the two warm-up sets of 15-25 repetitions at a lighter weight). Although this basic exercise, workout at the beginning it perfectly prepare the muscles, increasing blood circulation in them. Note: although the straight bar is preferable in this exercise, a warm-up is more suitable curved, as it provides less stress on your elbows.
2. Stick to basic exercises. For triceps extensions while lying on a slightly curved neck, French presses and overhead presses down on a high block with a straight neck. Push-ups, bench presses and barbell narrow grip for triceps strain ex sitting too many people think the basic exercises, but as the main they will not bring much benefit. You can use them as extensions to the basic exercises for the variance.
3. Changing angles. Easy to change the situation significantly changes the brush angle study of the triceps, optimizing the stimulation and growth. Choose an exercise with a different position of brushes. An example would be a sequence: lying triceps extensions for with a curved neck, and then presses down on a high block with a straight neck, and finally off for three tsepsov standing in the slope. Another possible combination: French presses overhead extensions with one hand behind his head while sitting, presses down on a high block with one hand with a rope handle. You can try presses down on a high block with a straight neck, push-ups, French press with one hand because of the head while sitting.
4. Never fully straighten the elbow. This is one of the most common examples of irregular shape, resulting in bodily injury. Movement should be explosive, but the end for 5% off your elbow. To achieve the maximum reduction of triceps, do not straighten arms fully. On the contrary, while they slightly relax.
5. Presses not get carried away down the block. Although this is a great basic exercise, many too much attention paid to him at the expense of other important exercises. Presses down load an external head triceps and stimulate its great, but it is one of the most easily developed by parts of the triceps. As a result, excessive workload at the presses will not add a special mass, size and density. So, working hard in the presses, do not forget to exercise to the other two heads, for instance, straightening his arms above his head or behind the neck.
6. Work with the full range of motion and deeply immerse the hand. Although proper muscle stimulation occurs in working through the muscles throughout the range of motion, often wins the chase for big numbers and his own ego. Partial repetition is not considered successful and, in fact, are an invitation to injury. Bundles and connections are positive stimulation when using the full amplitude. This increases their strength and improves passive tone. They can not contract like muscles, but their strength is closely related to the tone. Partial repetition will not give such an effect. Adhere to proper technique, and you will be able to work in the full amplitude and get the most out of training.
7. French curls - a good finish. When you work on the triceps is the best completes the exercise. Performed correctly, it can become the basis of mass, while other exercises with it failed. French curls are performed with one hand, you lower the dumbbell behind your head, and then raise it over his head. It's simple, but very effective. Work not too quickly, controlling the movement. It is best to perform this movement at the end of the program for the triceps, after heavy basic exercises. Burdening will be small, but it does not mean that you do not have to work hard.
8. Lower the weight slowly, control the movement. It is necessary that no risk of injuries to include in the work of a deep underlying fiber. Explosive regime reserved for the positive part of the movement.
9. Do not waste time with all sorts of sophisticated chudlivye and exercise. All of these curved bars with adjustable angles, straps, ropes and blocks of elastic bands will never help to build big triceps. While diversity as the completion of training they can benefit, but more often they are used in rehabilitation or in accordance with the requirements of any sport. No need to change their basic exercises in your program, because by themselves they do not yield results.
10. Cut between sets triceps as hard as possible. If your goal is not great, but at the same time, shapeless and thick enough triceps, reduce them between sets. This will give them hardness of granite. Between sets reduce the triceps for 10 seconds, increasing with each passing second voltage, and relax for ten seconds.