Want to tone your hands? Then swing the triceps muscles in just 15 minutes with these simple triceps exercises for women at home. For training you need a dumbbell or weight, for example, a water bottle and fitball, if any.
- Triceps exercises for girls at home and in the gym
- Exercise 1: One-push-ups
- Exercise 2: Push-ups with the feet resting on fitball
- Exercise 3: Extending your arms to triceps with dumbbells, lying fitness ball
- Exercise 4: Extending your arms from a dumbbell to triceps over head
- Exercise 5: Extending your arms to triceps with dumbbells in tilt
- Exercise 6: Triceps Pushups
- Triceps exercises for girls at home and in the gym
- Exercise 1: One-push-ups
- Exercise 2: Push-ups with the feet resting on fitball
- Exercise 3: Extending your arms to triceps with dumbbells, lying fitness ball
- Exercise 4: Extending your arms from a dumbbell to triceps over head
- Exercise 5: Extending your arms to triceps with dumbbells in tilt
- Exercise 6: Triceps Pushups
Triceps exercises for girls at home and in the gym
Once you started to feel comfortable in the sweater season, It’s time for holiday parties and evening dresses. But you are not you can decide on clothes without sleeves, because the muscles of the hands have lost tone and elasticity? Triceps exercises for women specially selected to strengthen these areas and help you look great in sleeveless clothes and can also give a little push for better metabolism, says David Goldman, personal trainer who created this training program. Performing all exercises three times a week will help girls strengthen Triceps and even get rid of excess weight review diet.
Exercise 1: One-push-ups
(A) Lie on your left side, fold your legs, bend your knees slightly. Put your left hand on your right shoulder.
(B) Press the right palm on the floor to raise the body, straighten your right hand until it is even. Do 12 reps, then go to the other side.
Exercise 2: Push-ups with the feet resting on fitball
(A) Accept the push-up position only by placing legs on fitness ball. Put your hands a little closer than the width shoulders.
(B) Bend your arms slowly until your elbows reach an angle of 90 degrees, and then climb back up to straighten. Perform 12 repetitions.
Exercise 3: Extending your arms to triceps with dumbbells, lying fitness ball
Lie on a fitness ball or bench, extending both arms over head with dumbbells in each hand. (A) Bend your elbows so that forearms were parallel to the floor. (B) Slowly straighten your arms, then lower them to their original position. Repeat 12 times.
Exercise 4: Extending your arms from a dumbbell to triceps over head
Stand up straight with soft knees, arms raise straight up so that the elbows are next to the ears, holding dumbbells in their hands. (A)Bend your elbows at an angle of 90 degrees. (B) Tighten your triceps, straightening your arms and pushing dumbbells up. Slowly lower your hands to the starting position. Perform 12 repetitions.
Exercise 5: Extending your arms to triceps with dumbbells in tilt
Put your left palm and knee on the bench. Keep the dumbbells in right hand and lift it parallel to the torso. (A) Fold right elbow at an angle of 90 degrees. (B) Slowly straighten your arm, do pause, and return to the starting position. Perform 12 times and then go to the other side.
Exercise 6: Triceps Pushups
(A) Lie on the floor in the push-up position so that your arms are located directly below your shoulders. (B) Holding your elbows parallel to the sides, lower the body. Keep your abs and buttocks the muscles were tense. Return to starting position. Do 12 repetitions.