TRICEP WORKOUT
- greta z.
- Feb 29, 2016
- 2 min read
this workout took me 30 minutes and i was constantly moving! instead of counting reps, i did each exercise the length of the song playing. i also did 1 second-count reps & 4 second-count reps. (think bodypump style)
a different way to workout & stay motivated!
use an elevated bench & body bar for this exercise. i put a yoga on the bench for comfort. use a body bar that is moderately heavy or a 25lb curl bar + added weights. lay your feet flat on the ground for an easy movement. make it challenging by raising legs to a 90 degree angle. i prefer the last movement because it engages the core the most and i get a double workout in! ALWAYS ALWAYS ALWAYS engage your core by pressing it into the bench.
tricep kick back with a twist
the tricep kickback will help get that horseshoe definition us women want. but for an added bonus, i finish the movement by twisting my wrists (from palms in to palms up). watch closely and consciously think about SQUEEZING your tricep at the top. HOLD it for a second or two!
standing overhead tricep with a rope
this is a favorite of mine. using the rope handle, place the anker at the highest point. start out with a lighter weight (20/30lbs). stagger yourself directly in front of the cable rope. pretend that you are squeezing a volleyball between your elbows the entire time. for the starting position, your forearms will be pointing straight out. extend the rope out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. SQUEEZE the triceps hard and keep this position for a second. slowly move back to starting position. rep one complete!
tiring these smaller muscles is a great way to build lean muscle. stretching post workout is a very important step. why? stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.
enjoy!
xx,
gl
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