Practice triceps exercises with bare hands - exercise methods for bare hands

Practicing triceps with bare hands - bare hands triceps exercise method

　　No going to the gym, without equipment, and wanting to exercise at home, is there any good way to exercise our triceps?

　　Three movements are recommended for everyone:

　　1. Narrow distance pushups

　　Pushups are the easiest and most convenient movements that can exercise our upper limb muscles. Using a narrow grip distance will focus more on our triceps!

　　How to do it?

　　Support the ground with both hands, the palm distance is the same as the shoulders. Straighten the body, flex the arms and elbows close to both sides of the body, so that the body is straight and lowered to the same level as the shoulders and elbows, and then straighten the body and return to the starting position to complete one time.

　　The whole process must maintain the movement of tucking the abdomen and chest. You must not arch the back and collapse the waist to avoid misalignment of the lumbar spine or muscle strain.

　　2. The arms on the stool are flexed and stretched!

　　As long as there is a stool, A step or training that can be performed by the bed!

　　Movement process:

　　1. Lie on your back, support your hands on a slightly higher stool, place your feet on a shorter stool, and other parts of your body are suspended in the air.

　　2. Exhale, relax your shoulders, slowly bend your elbows, and sink your body as much as possible (especially sink your buttocks), and stop for 2-3 seconds. When your body sinks, move smoothly and always control your triceps to slowly decline until you feel that your triceps are sufficient Stretch.

　　3. Then inhale and stretch your arms to support your body to restore.

　　3. Weight triceps stretch

　　As shown in the figure: You can choose a step or a fixed platform

　　How to do it?

　　Similar to the starting position of push-ups! Support your hands! Then flex your elbows and lower your body! Keep your shoulder joints fixed! Until your elbows are completely flexed!

　　Then contract the triceps and stretch your arms until your arms are straightened!