Как сделать трицепс откатов

Трицепс – это крупные мышцы задней части плеч, которые отвечают за движения локтя, плеча и предплечья.

Тренировка трицепсов помогает увеличить силу верхней части тела и является неотъемлемой частью любой тренировки с отягощениями. Сильные трицепсы стабилизируют плечевой сустав и важны для повседневной деятельности и занятий спортом, таких как теннис, волейбол и баскетбол.

Выполнение откатов трицепсов

Перед выполнением этих упражнений сделайте разминку в течение 5-10 минут, чтобы расслабить мышцы и учащенно биться. Это может включать в себя растяжку, ходьбу или прыжки с места.

Убедитесь, что вы используете правильную форму для эффективной и безопасной работы мышц. Увеличьте интенсивность этих упражнений, задействовав трицепс в верхнем положении на одну-две секунды дольше.

Откат трицепса чаще всего делается с гантелями.

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С гантелями

Это упражнение поможет вам научиться нацеливаться на трицепс. Выберите вес, который немного сложнее, но в то же время позволяет завершить все подходы, используя правильную форму и не напрягаясь.

Начните с гантелей весом от 5 до 10 фунтов каждый и постепенно увеличивайте вес по мере того, как вы набираете силу. Замените суповые банки или бутылки с водой, если у вас нет веса.

Это упражнение также можно выполнять по одной руке за раз в стойке стоя или стоя на коленях.

Для этого:

  1. Держите гантели в каждой руке ладонями друг к другу, слегка сгибая колени.
  2. Занимайтесь ядром и поддерживайте прямой позвоночник, когда вы наклоняетесь вперед в талии, приближая туловище почти параллельно полу.
  3. Держите плечи близко к телу, а голову – к позвоночнику, слегка подтягивая подбородок.
  4. На выдохе потяните трицепсы, выпрямив локти.
  5. Держите плечи неподвижно, двигая предплечьями только во время этого движения.
  6. Сделайте паузу здесь, затем вдохните, чтобы вернуть веса в исходное положение.
  7. Делайте от 2 до 3 подходов по 10-15 повторений.

С кабелями

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STYLE_OPAC ITY ?, “размер \”: “SIZE_DEFAULT \”, “isDisabled \”: ложь, “текст \”: { “работает \”: [{ “текст \”: “Share \” }]}, “navigationEndpoint \”: { “clickTrackingParams \”: “CAIQ5ZYBIhMI1eHgupC35AIVkSOyCh0QqA5v \”, “shareVideoEndpoint \”: { “VideoID \”: “6sJsoI5-Rig \”, “videoShareUrl \”: “https: / / youtu.be / 6sJsoI5-rIg \”, “videoTitle \”: “Откат трицепса кабеля \”}}, “trackingParams \”: “CAIQ5ZYBIhMI1eHgupC35AIVkSOyCh0QqA5v \”}, “addToWatchLaterButton \”: { “buttonRenderer \”: { “стиль \”: “STYLE_OPACITY \”, “размер \”: “SIZE_DEFAULT \”, “isDisabled \”: ложь, “текст \” : { “running \”: [{ “text \”: “Посмотреть позже \”}]}, “serviceEndpoint \”: { “clickTrackingParams \”: “CAEQ-d8BIhMI1eHgupC35AIVkSOyCh0QqA5v \”, “playlistEditEndpoint “: {\” playlistId “: \” WL ?, “действия \”: [{ “addedVideoId \”: “6sJsoI5-Rig \”, “действие \”: “ACTION_ADD_VIDEO \”} ]}}, “icon \”: { “iconType \”: “ADD_TO_WATCH_LATER \”}, “accessibility \”: { “label \”: “Добавлено для просмотра позже \”}, “trackingParams “: \” CAEQ-d8BIhMI1eHgupC35AIVkSOyCh0QqA5v “}}, \” videoDurationSeconds “: \” 34 “}}, \” trackingParams “: \” CAAQru4BIhMI1eHgupC35AIVkSOyCh0QqA5v ” “playabilityStatus \”: { “Статус \”: “OK \”}}”, “отн”: “1”, “кр”: “RU”, “CBR”: “PaleMoon”, “video_id”: “6sJsoI5-rIg”, “title”: “Отвод трицепса кабеля”, “host_language”: “en”, “origin”: “https: / / www.HealthSource.com”, “extended_title”: ?Adam Pow?, ?c?: ?WEB_EMBEDDED_PLAYER?, ?allow_ratings?: 1, ?cos?: ?Windows?, ?showwatchlater?: ?1?, ?hl?: ?en_US?, ?fflags? : “use_ima_media_selection_in_bulleit=истина u0026desktop_videowall_companion_wta_support=истина u0026html5_gapless_audio=истина u0026html5_unrewrite_timestamps=истина u0026allow_midrolls_on_watch_resume_in_bulleit=истина u0026unplugged_tvhtml5_botguard_attestation=истина u0026html5_reuse_loader=истина u0026html5_log_playback_rate_change_killswitch=истина u0026html5_stop_start_seconds=истина u0026enable_instream_companion_on_mweb=истина 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Using a low pulley cable machine helps to keep the movement steady and controlled. Use a single grip handle for this exercise. Don?t move your elbow at all.

To do this:

  1. Stand facing a low pulley cable machine.
  2. Bend forward slightly at the waist so your torso is almost parallel to the floor.
  3. Engage your core and keep your head, neck, and spine in one line.
  4. Place one hand on your thigh for support.
  5. On an exhale, engage your triceps as you slowly extend your arm back as far as you can, keeping your arm in tight by your side.
  6. Pause here, then inhale as your return your arm to the starting position.
  7. Do 2 to 3 sets of 10 to 15 reps.

Muscles worked

The triceps are essential for building upper body strength and helping with movement in your shoulders and elbows. Increasing triceps strength brings stability to your shoulders and arms, improves flexibility, and increases range of motion.

This prevents injury and makes it easier for you to use your upper body in daily activities, such as pushing heavy loads or upper body sports like swimming, rowing, and boxing. Strong triceps are also useful in weightlifting exercises, such as bench press or overhead press.

Developing upper body strength is especially important as you age, but it?s a good idea to keep your body strong from a young age. Building muscle strength helps to support bone health and strength, which is useful in treating and preventing osteoporosis.

It can also help to manage arthritis pain by reducing swelling, pain, and bone loss, while strengthening and lubricating joints.

Cautions and modifications

While strength-building exercises provide you with numerous benefits, it?s a good idea to follow a few guidelines to maintain safety and prevent injury.

  • Always warm up and cold down your body for 5 to 10 minutes at the beginning and end of each session.
  • If you?re fairly new to physical activity, make sure you build up slowly and under the guidance of an exercise professional.
  • Use the lowest weight available while you work on learning proper form and technique.
  • Use smooth, steady, controlled movements instead of those that are jerky and forceful.
  • Make sure you?re able to maintain a smooth, natural breath throughout your routine.
  • Be cautious with these exercises if you have any neck, shoulder, or back injuries.
  • If you develop any pain during or after these exercises, stop immediately.
  • Always wait for your body to fully recover from any injury, even if it?s minor, before doing anything more than moderate, gentle exercise.
  • It?s a good idea to take off at least one full day per week to allow your muscles time to rest and recover.

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When to talk with an expert

Talk to your doctor if you take medications that could affect your exercise, have existing health concerns, or aren?t usually physically active. If you develop any pain, numbness, or tingling after doing these exercises, discontinue the practice and see your doctor.

Working with a fitness expert is ideal if you want help setting up an exercise program. They can create a routine especially for your needs and goals.

Using good form is key, and they can help make sure you?re doing the exercises properly, using the appropriate weight, and getting the most benefits from your workout.

The bottom line

Triceps kickbacks are a simple and effective way to build arm and upper body strength. Adding them to your routine can help you in other physical activities. Maintain a well-rounded workout routine that includes flexibility, stretching, and balance training, as well as strength exercises and cardio.

Gradually increase your strength over time without surpassing your limit to prevent injury. Most importantly, have fun with your routine and make it an enjoyable part of your life.

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