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The apparitions of
queen letizia in the media with
arms in the open always provoke the same comments. And it is that to his
50 yearsthe monarch has about
toned and strong armswithout a trace of the feared
bat wings that usually appear with age if you do not exercise correctly
triceps.
The
bat wings are that effect of curve or fallen fabric at the height of the
triceps and it is very common among women, unfortunately. It is very common to train
bicepsbut to have arms
sculpted you also have to work the muscles of the back of the arms for which you do not need to go to a
gym nor use any type of
material.
if you want a
upper body toned and strong check out these exercises
triceps with your own weight to strengthen and tone your
arms at home. Beam
between 8 and 12 repetitions and three rounds per exercise with a break of
90 to 120 seconds among them. If what you want is to include it in your training routine, you don’t have to do all seven, just choose
two of them It will be enough.
closed pushups
How they are made: Get in position to
ironwith the palms of the hands and the tips of the feet resting on the floor, the back straight and the
active core. Hands should be closer than shoulder width apart and
elbows close to the body. Then, lower to the ground with a movement
checked and goes back up without arching your back.
pike push-ups
How they are made: Get in position to
iron, with hands under shoulders and knees on the ground. raise the
hips towards the ceiling and straighten the knees to finish in the yoga position of the
downward facing dog Next, flex your shoulders and lower your head toward the floor, lightly touching it before extending your arms to return to standing pose.
downward facing dog.
Women training /
Inverted wall push-ups
How they are made: Get in position to
iron with your feet touching the wall behind you.
put your feet up little by little until you reach the height that is comfortable for you, keeping your toes
pressing the wall. As you flex your shoulders and lower your head, keep your gaze down to the ground, right in front of your face. The feet will only be in contact with the wall through
the tips of the toes by flexing the arms. By extending them again, the
metatarsus will come into contact with the wall.
This
variation is more intense the
higher you put your feet on the wall and how much
closer of the body keep the elbows.
Push-ups up and down with forearms
How they are made: Start in position
ironwith the hands under the shoulders, the back straight, the hips tucked in and
the active core. Bend your elbows to lower yourself to the floor, keep your elbows as close to your body as you can, and come back up to the standing position.
iron. From the plank, flex your elbows again and lower your
forearms to the floor, keeping your back straight to finish in a standing position.
low iron. Keep your elbows as close to your body as you can and push up again to finish in
High griddle.
As you can see, this exercise consists of
Two partsBeginning with
a conventional pushupfollowed by a flexion with
forearms and ending in
low iron.
Tricep Dip
How they are made: Sit on the floor with your knees bent to a
90 degree angle, with the balls of the feet pointing upwards. He places his hands on the ground, slightly behind his
buttocks, with fingers pointing forward. raise the
hips off the ground and extend your elbows. Bend your elbows back and lower your hips toward the ground and before the
buttocks reach the ground, straighten your elbows again to return to the starting position.
Woman training /
If you want to exercise more
intenseslowly lower to the ground, making
a pause of a second at the bottom of the movement (without touching the ground with the buttocks) and coming back up with more force.
alligator push ups
How they are made: Start in position
iron with hands under shoulders. When going down to do the
flexion, bring the right knee towards the right elbow. Go back up to position
iron and repeat the exercise with the other leg. The key to making them work
triceps is to keep the elbows close to the body.
staggered push-ups
How it’s done: Start in position
ironmaking sure to activate the
core and stick your hips. Instead of placing both hands below the shoulders, he places one hand further forward than the other. Beam
two push ups and then change the position of the hands and repeat the exercises.
This exercise not only works the
tricepsbut also trains the
stability and the
power. By staggering the hands, the rear arm and core have to work harder to maintain
balance.
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