Exercise cycle for supination and arm extension

It is known that the main feature of home exercise aimed at the development of triceps muscles is to perform exercises aimed at the cycle supination and arm extension. Supination is a cyclical turning of the hand out.

The key to success of home workouts is that the cycle of exercises that will be outlined below, should be performed on a daily basis, constantly increasing the intensity of the load, keeping a certain mode of the day (increasing daily sleep up to 8 hours) and nutrition. Good results will come faster if you increase your intake of protein and completely eliminate alcohol, sodas, energy and confectionery from your diet .

Exercise 1 for pumping triceps at home

You need a bench or two stools placed side by side for this exercise, specialized bench that can withstand your weight.

• Lie down on the bench so that your back was completely relaxed.
• You should take two dumbbells weighing 5-7 kg (depending on the type of load which you are accustomed to) if you do not have dumbbells, you can use the bar.
• When you take a dumbbell, there should be a distance of 40 cm. Make sure that the hands were turned to your face with its back sides. In this case, the setting of the hands will be correct.
• Slowly withdraw your hands behind your head.
• Flex and extend the elbows for 5 times, do not forget to breathe deeply. To make the exercises most effective it is recommended to do 3-4 sets.
• After the last set, stand up, breathe in a few minutes, take a few sips of water. Now you can get to the next exercise.

Exercise 2 should be done by those who have two benches

• Place a bench or stool at a distance of 80 cm parallel to each other.
• Put your feet on a bench, and a second must be put in a position to feel the emphasis of the hands.
• Gradually bend your elbows, and you  should descend as low as you can, and then take the starting position. Ascend.
• Do 10 sets, do not forget about breathing.

Exercise 3 for triceps workout

• Take sitting position. For this purpose one can use any chair or stool.
• Take a dumbbell in one hand, and the second should be free.
• Lift the dumbbell over your head so that the back of the palm was risen up.
• Lower the dumbbell behind your head, and you should feel the stretch of your triceps. There may be sharp pain, tit will disappear after the third workout.
• Straighten your arm with the rapid movement .
• Return to the starting position. Change hands.

Remember, this exercise is not recommended for those who had any hand injures  for the last 6 month, as well as for people who did not train the muscles. To avoid tearing of the ligaments do not perform more than 5 sets. The intensity of the load and the frequency of the repetitions should be increased gradually. Do not forget to breathe coorectly. Heavy, labored breathing – the first signal that the training should be finished. If you are just starting to do, this exercise should not be done on the first five training sessions, in order to avoid the injury.

Exercise 4

• Take a standing position.
• Lean forward, one hand on the stool or on your bench.
• Free hand takes a dumbbell (the position of the back of the hand this time does not matter), take the dumbbell back. the elbow should be at shoulder level. The hand must form a straight line, hold it close to your body.
• Lower the dumbbell so that the hand has taken the position of the letter “L”.
• Straighten your arm to the starting position with the jerk movement.
• Change hands.
• Do three sets on each hand, rest a minute, and then make a couple of sets. Take care not to feel a sharp pain. If there is pain, then it is too early to do this exercise.

Exercise 5

This is one of the most effective exercises that you can perform at home. It can excellently consolidate the effect achieved after the previous exercise.

• Take the lying position.
• Your hands should be placed at shoulder width. Take care to ensure that this condition was complied.
• Descend so that the arm is gradually bent toward the body.
• Gradually rise.
• Do 10 sets. With each training, the number of sets should be increased, increase the overall load as well.

Conclusion:

Looping these exercises at home will make your triceps ideal.