Millors tríceps entrenaments i Tècniques

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Best Triceps Workouts and Techniques
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Before I move on to share best triceps workouts and techniques, let me share some information regarding the triceps muscles. The triceps muscle, which is also referred asthree-headed muscle of the arm” is derived from the Latin word Triceps Brachii. malgrat això, it’s located on the back of the upper limb of many vertebrates and considered as the larger muscle. The core responsibility of this muscle is straightening of the arm by providing an extension to the limbs. The accompanying triceps workouts will help you gain the perfect triceps muscles. d'altra banda, it also helps to build the strong and expansive muscles on the back of the upper arms. Try out any of the following triceps workouts as an addition to your daily routine workout. Us servirà per aconseguir tríceps sorprenents. Aquestes activitats es classifiquen segons l’ús d’equips i tècniques seguides:

 

  1. Entrenaments de tríceps basats en manuelles
  2. Entrenaments de tríceps basats en el pes corporal
  3. Tríceps entrenaments basats en cable
  4. Entrenaments basats en màquines de tríceps
  5. Entrenaments de tríceps basats en barres / EZ

 

Activitats de tríceps

Abans d’iniciar qualsevol de les cinc categories esmentades s’hauria de plantejar la compra de l’equip necessari. també, tots aquests exercicis han de començar amb precaució i cura per evitar lesions a l'esquena o al braç. Per obtenir els millors resultats, també s’ha de realitzar algun exercici d’escalfament.

 

Requisit d'equip

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Per als entrenaments amb els tríceps, necessiteu un parell de manuelles, una premsa de banc, i una estora per fer exercici. Si teniu mal d’esquena, heu d’utilitzar un cinturó de suport per evitar lesions a l’esquena. malgrat això, you can find suitable alternatives for all of the above-mentioned equipment as per your availability.

 

  1. Dumbbell Based Triceps Workouts

Dumbbell Based Triceps Workouts

 

Following are the dumbbell based triceps workouts that you can perform with the help of our detailed and informative article. You just need to follow the instructions mentioned carefully.

 

  • Entrenament amb manuelles Augment / Extensió

Entrenament amb manuelles Augment / Extensió

 

The dumbbell augmentation or dumbbell extension workout is the most straightforward triceps workout that is easily performable at a low weight. Dumbbell expansion works the entire triceps muscle; malgrat això, it particularly prepares the upper triceps muscle. Because of the position of the elbow, utilizing too high a weight or utilizing uncalled for shape can bring about elbow damage. Since dumbbell expansions are a molding exercise, they ought to be performed gradually and intentionally, trying to experience the full scope of movement. Favorable position of playing out this activity with dumbbells instead of an EZ bar is that each arm can work autonomously.

Optimum Number of Reps and Sets of Dumbbell Extension Workout

The performer should perform 12 reps in every three sets of Dumbbell extension workout.

 

  • Cross Face Lying Triceps Augmentation/Extension

Cross Face Lying Triceps Augmentation/Extension

 

The cross face lying triceps augmentation is another one of the basic triceps practices that are best performed at a low weight. Lying dumbbell augmentations work the entire triceps muscle, malgrat això, they are particularly viable at preparing the upper triceps. Because of the position of the elbow, utilizing too much force, holding heavier weights than suited, or implying improper technique can bring about elbow damage. Since lying triceps augmentations are a molding exercise, they ought to be performed gradually and purposely, making a point to experience the full scope of movement. The adjustment in position of the arm (over the body instead of straight here and there) works the triceps in an alternate way. Playing out the one arm dumbbell workout at any given moment enables the trainee to concentrate on the development which truly strengthens the triceps muscle.

 

  • manuelles suborns

manuelles suborns

 

Dumbbell kickbacks are a decent exercise for building up the size, forma, and strength of upper triceps. They ought to be performed with lightweight dumbbells, making an impression to keep the upper arm in a set position all through the workout. This is a very important point if you need to gain the right muscle with good shape and size. In spite of the fact that dumbbell kickbacks are usually performed with one arm at any given moment with the other arm going about as help, they might be performed utilizing the two arms in the meantime. Men with low back agony ought to be watchful when performing them and ought not to perform them in this two-arm way. As it could lead to back pain and muscle pull if you have back problems, you can also use back supporting belts for this workout. By supporting the body weight with the free hand, the low back weight will be alleviated.

Optimum Number of Reps and Sets of Dumbbell Kickbacks

One should perform at least three sets of dumbbell kickbacks. Each set will be consisting of 10-25 reps depending upon your stamina.

 

  • Manuelles tríceps premsa d'entrenament

Manuelles tríceps premsa d'entrenament

 

L’entrenament amb tríceps amb peses és una de les pràctiques principals de tríceps per construir músculs del tríceps i millorar la força dels teixits. Es pot realitzar ja sigui situat o de peu. Una posició situada és una opció desitjable per sobre de la resta de persones amb problemes d’esquena. Aquest entrenament funciona tot el tríceps. Jugant la premsa amb una manuella, esteu obligats a utilitzar un control proper i segregar els tríceps. En el cas que aquesta activitat no es pugui realitzar sense el flamar dels colzes, redueix el pes i torna a jugar l'acció.

Nombre òptim de repeticions i conjunts de premsa amb tríceps amb mancuerna

Contindrà tres conjunts i cada conjunt estarà format per 10-15 repeticions.

 

  • Expansió del tríceps amb un mancuern

Expansió del tríceps amb un mancuern

 

The one arm dumbbell triceps expansion is a minor departure from the dumbbell triceps augmentation. While the dumbbell triceps augmentation is typically utilized for developing size and quality, the one arm dumbbell triceps expansion form is one of the better triceps techniques for molding and building up the muscle and shape of triceps. Performing the workout with one arm gives two fruitful advantages. The first is the more drawn out scope of movement which will eventually ease out in performance. The client is pulling the dumbbell from relatively over the contrary shoulder. The second advantage is that the arms are worked autonomously.

 

  1. Entrenaments de tríceps basats en el pes corporal

Entrenaments de tríceps basats en el pes corporal

  • Plunge Workout

Plunge Workout

 

L’exercici per submergir-se és una de les tècniques de barreja de tríceps que treballen tant el pit com el tríceps depenent de la posició de les mans i les cames.. Com més properes són les mans, com més treballa l’activitat, els tríceps; thusly, una presa més extensa treballa la part inferior del pit. Inclinant cap endavant (i estirant les cames marginalment) mourà el pes sobre el pit addicionalment, convertint-se en un exercici al pit baix. L’exercici per submergir-se és també una de les pràctiques colossals de tríceps, ja que només es pot realitzar utilitzant el vostre pes corporal, cosa que us permetrà veure la millora com la mesura de reiteracions que podeu fer.

 

  • Tornar Plunges entrenament

Tornar Plunges entrenament

 

L’exercici per endinsar-se és una de les tècniques de tríceps més flexibles per obtenir un tríceps i una mida i una forma de braç més grans. Back plunges are a body weight practice that builds up the triceps in an indistinguishable way from a nearby hold press. Back plunges can be favored on the grounds that they should be possible anyplace in the rec center (or out of the rec center). You can use exercise mat on which you can perform this workout. Keep the hands apart from each other exactly shoulder-width for best practice or somewhat as much as shoulder-width. Putting the hands excessively near one another behind the back will put weight on the wrists and elbows with no additional triceps advantage. There is considerably less of an auxiliary chest exercise on back plunges when contrasted with a standard plunge.

Optimum Number of Reps and Sets of Back Plunges Workout

Ha de contenir tres conjunts que continguin almenys cadascun 15-25 repeticions.

 

  1. Tríceps entrenaments basats en cable

Tríceps entrenaments basats en cable

 

A continuació es mostren els entrenaments sobre tríceps basats en el cable que podeu realitzar mitjançant aquest detallat article informatiu. malgrat això, és possible que necessiteu un membre del gimnàs o l'equip necessari per fer aquest exercici a casa.

 

  • Tríceps Premeu amb el cable

Tríceps Premeu amb el cable

 

El tríceps pressionat amb l'ajut del cable és un dels entrenaments essencials per construir massivament i embellir la forma dels tríceps. Aquest entrenament es pot realitzar utilitzant un assortiment de barres connectades al cable fort. En cas que s’utilitzi una barra recta, com més extensa sigui la bodega, com més es treballa l’exterior del tríceps. Córrer amb una posició excessivament propera a una agafada pot provocar turments al canell o al braç inferior, que és immensament dolorós. per tant, En cas que això passi, augmentar la comprensió. Triceps cable press downs (also referred as triceps link press down) can likewise be performed utilizing a v-bar. The v-bar points the hands, taking into consideration a nearby grasp from the internal grasping marks on the bar while restricting wrist or lower arm inconvenience.

 

  • Triceps Press down Workout with a Rope

Triceps Press down Workout with a Rope

 

The triceps press down Workout with a rope is one of the essential mass-building triceps works out. Performing out triceps press down workout with a rope fuses all the more balancing out muscles and that also all through, as the performer must control the rope while moving the weight. The workout performer can likewise flare the wrists toward the finish of the movement. As opposed to flaring the wrists toward the finish of the movement, l'intèrpret pot estirar els tancaments de la corda al revés. Això connectarà amb el tríceps horitzontal més que un tríceps bàsic prement cap avall i, per tant, pot augmentar la claredat en els talls musculars i la mida dels tríceps..

Nombre òptim de repeticions i conjunts de tríceps Premeu cap avall amb la corda

S’ha de realitzar tres jocs d’entrenament de tríceps amb pressió amb l’ajut de cordes que contenen cadascun 12 representants com a mínim.

 

 

  • Tríceps Premeu cap avall l'entrenament per cable d'un braç

Tríceps Premeu cap avall l'entrenament per cable d'un braç

 

La pressió del cable tríceps invertit amb un braç és una varietat de prems tríceps cap avall amb l'ajuda d'un cable. Contingent de l'ampliació del representant, l'enllaç triceps amb un interruptor d'un braç es pot utilitzar per fabricar qualitat o forma i construir els músculs del tríceps d'una manera més destacada. This workout is performed by connecting a solitary handle to the cable pulley. Performing out the one arm cable invert workout with a turnaround hold allows the performer to get an auxiliary lower arm exercise notwithstanding working the triceps. Working each arm freely guarantees that one arm does not outflank the other arm. This way it will allow in getting equally shaped and sized triceps for both arms.

 

  1. Machine Based Triceps Workouts

Machine Based Triceps Workouts

 

Following are the machine based triceps workouts that you can perform at gym or home. malgrat això, if you can afford the required machine for performing this workout then you can be able to practice this exercise at home. If you can’t afford the machine then you need to join a gym for utilizing described machines for gaining desired output.

 

  • Machine Triceps Augmentation/Extension

Machine Triceps Augmentation Extension

 

This workout is a minor departure from the triceps augmentation that enables the performer to develop size, forma, and quality in the triceps. d'altra banda, the performer may lean toward performing out the triceps expansion on a machine instead of with an EZ bar because of the capacity to keep the elbows set up on a cushion. a més, the capacity to keep the feet fixed too makes this an exceptionally secure exercise for those who have issues like back or elbow torment. Contingent upon your exercise center or gym, the triceps machine may have a backrest. The backrest ought to be acclimated to a position that suits appropriate elbow position so that best results can be obtained out of this exercise.

 

  • Machine Plunges Workout

Machine Plunges Workout

 

Machine plunges workout is one of the perfect triceps practices for those hoping to use the plunging movement, yet don’t feel good or are not ready to perform bodyweight plunges. This activity can add mass to the triceps, particularly around the elbow. Most plunge machines offer the workout performer the choice of utilizing a wide or close grasp on the machine. The nearby grasp ought to be utilized in light of the fact that it makes this to a greater extent a triceps practice than a chest one. Most of the people perform this exercise wrong because they grasp from the outer side, which actually defines a chest workout and has no good benefit over shaping and building the triceps. malgrat això, en qualsevol cas, if the nearby hold makes torment in the wrist or elbows, a more extensive grasp might be utilized, malgrat això, it ought to be noticed that this will draw in the chest more.

 

  1. Entrenaments de tríceps basats en barres / EZ

Entrenaments de tríceps basats en barres / EZ

 

Following are the Barbell/EZ bar based triceps workout that you can perform easily by going through simple instructions as follows:

 

  • Triceps Press with EZ Bar

Triceps Press with EZ Bar

 

The triceps press is a decent mass building exercise that can be performed either situated or standing. The sitting position is desirable option over remaining for those with bringing down back issues. The triceps squeeze works the whole triceps. This activity is typically performed with an EZ bar, yet it can be performed with a straight bar if that is favored. A near medium hold ought to be utilized for the most extreme seclusion of the triceps. Assegureu-vos de no utilitzar excessivament a prop d’una bodega, ja que poden causar pes al colze. En el cas que la premsa del tríceps no es pugui realitzar sense la flamarada dels colzes, reduir el pes.

 

  • Augment / ampliació de tríceps de la barra EZ

 

L’augment de tríceps de barres EZ és una de les pràctiques directes de tríceps que fabriquen mida i qualitat. Les expansions de tríceps treballen tot el múscul tríceps, però són particularment viables en la preparació del tríceps superior. A causa de la posició del colze enmig del desenvolupament, utilizing too high a weight or utilizing uncalled for shape can bring about elbow damage. En el cas que el client es trobi amb el turment del colze quan es realitza una expansió de tríceps, els braços superiors s’han de calcular lluny de la zona abdominal, en lloc d’oposar-s’hi. Another approach to restricting elbow issues is to not give them a chance to flare amid the activity. A little elbow development is ordinary and worthy.

Optimum Number of Reps and Sets of EZ bar triceps extension

It will be containing 3 sets and each set of 10-15 repeticions.

 

  • Close Grasp Seat Press

Close Grasp Seat Press

 

The nearby grasp seat press is one of the key triceps practices for building triceps measure. The chest likewise gets an optional exercise and this ought to be figured in while adding this activity to any normal. This activity ought to be performed with your hands as near one another as could be expected under the circumstances, yet this can be an awkward position. Any grasp position with the hands not as much as shoulder-width separated will be adequate. The nearer the hands are as one, com més l’activitat colpeja el tríceps i no el pit.

 

Nombre òptim de repeticions i conjunts de premsa de seient Close Grasp

Generalment, depèn de la resistència de la persona i varia de persona a persona. malgrat això, per a una bona pràctica, s'hauria de realitzar almenys 3 conjunts que podrien conduir a 4 o 5 escenaris en etapes posteriors. Cada conjunt ha de ser format per 10-15 repeticions.

 

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