3 triceps exercises for women by personal trainer Christina Mavridou
Christina Mavridou shows us the exercises you should try for perfect hands.
Physical Education teacher and personal trainer Christina Mavridou suggests three top three-headed exercises for women . Do you want strong triceps? Here are the exercises you can do anywhere, as long as you have a layer of exercise with you for more comfort.
Rest on your knees and palms, keeping your torso, hips, and knees straight, without lordosis. Bring your palms under your chest with your fingers forming a triangle. Inhale, bend your elbows, drop your body weight forward and down, and exhale, stretch your elbows, lifting your weight with your triceps. Repeat 15 times.
Place your palms just below your shoulders, with the same body position as before. Inhale, bend your elbows with your arms touching your torso, and exhale, stretch your elbow, tightening the triceps. Repeat 10 times.
Sit on your back, resting your body on your soles and palms. With the basin in the air, inhale through your nose and bend your elbows back.
Exhaling through your mouth, stretch your elbows and lift your pelvis high (tightening your buttocks) so that you can train your triceps even more. Repeat 20 times.
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These muscles are only one-third the size of your arm - the triceps are the other two-thirds - but we blame them for our loose hand. "The biceps are long and run all over your arm. This structure improves the ability of the muscle to contract or stretch, but your hand may look "full," says the expert.
Although biceps are constantly working every time you go shopping at the supermarket or hug your toddler, it's not enough to inflate this muscle. "Often, women who exercise their hands with resistance see a reduction in fat on their hands, resulting in a smaller hand diameter, but they do not achieve a more intense line," says the expert.
What do you need for the exercises?
Weight sets 2.5-5 kg.
Resistor rubber with handle.
A fixed bench or heavy chair.
Instructions
1. Try to use the biggest weights, not double.
2. Perform these exercises three times a week, day after day,
along with your usual aerobic exercise.
3. Complete 1 or 2 sets of each exercise in the first 2 weeks and add weight every 2 weeks.
4. From the 3rd week, do 2 or 3 sets
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