Za samo 15 minuta do snažnih tricepsa

First of all, it is important to know that the triceps is a triceps and these heads always work together and it is impossible to isolate them. In order to bring the triceps completely to perfection, it is important to put all three heads to effort using different variations, which will result in a strong and shaped triceps. So it is important to use different exercises and variations if you want to emphasize the whole muscle.

Cables are very effective for shaping the complete triceps muscle. They allow for different variations of triceps exercises, and the text describes three that are very effective.

Triceps extension behind the head

We first focus on the triceps extension behind the head and this exercise should be performed if you want to highlight the other head of the triceps. When performing this exercise, the most important thing is to fix your shoulders so that the bend is done only in the elbows. By moving your shoulders you will engage other muscles that will actually help and make it easier for your triceps to perform movements. So lock your arms in one place and your triceps can start working.

Position yourself with your feet about half a meter apart in front of each other to maintain balance. Grasp the ends of the rope you previously attached to the top of the cable, turn in the opposite direction from the device, and make a small bend at the waist so that you lean forward slightly. When you start pulling the cable, make a movement only from the elbows, fully extend them and gently return them to the starting position, more precisely wrap your hands at the height of your ears.

Exercise

Series

Repetitions

Triceps extension behind the head

4

15.12, 10.10

So, this is a pyramidal weight gain for each series.

Triceps cable extension in a sitting position

For this exercise, it would be best to use a D handle, which you will attach to the top of the cable. Grab the handle, sit on a flat bench and lean the back of your upper arm against the inside of your thighs, with your elbow just below your knees. Extend your arm as much as possible and hold it in that position for a few seconds, then gently return it to its starting position. When you have done a certain number of behaviors, change your hand and repeat the same procedure.

Exercise

Series

Repetitions

Triceps cable extension in a sitting position

3

8,10,12

So, this is a pyramidal weight reduction for each series.

Pull the cable in the forward bend

Hook the D handle to the bottom of the cable, grab it and lean at the waist so that your torso is almost parallel to the floor. Take a position so that your elbow is at a right angle and pressed against your body, and your upper arm is parallel to the floor. Extend your arms as far as possible until you reach a position where both your upper arm and forearm are straight, and hold that position for a few seconds, gently relax your arm and return it to its starting position.

Exercise

Series

Repetitions

Pull the cable in the forward bend

3

8,10,12

So, as in the previous exercise, this is a pyramidal weight reduction for each series.

Leave a comment

All comments are moderated before posting