Definition of endurance and its types

endurance and its types

Most untrained people, at the very beginning of their physical struggles face the onset of rapid fatigue. Or as another example – you see the approaching bus and rushing headlong to a stop. But after a few seconds your pace begins to subside. The body is not accustomed to the stresses starts to overwork and the speed of running begins to fall. At such times, you wonder how it would be super to have good endurance and not suffocate after running for 100 meters. A hardy person can be identified right away – developed musculature, accuracy and clarity of movements, posture, and so on.

Definition of endurance and its types

At the very beginning it is worthwhile to learn what endurance is all about. There are different definitions for this term, but the sports community on the side of the definition, which the physiologist V.S. Farfel. Endurance is the ability of a person to resist coming fatigue. Sufficiently complete and concise definition. To date, there are many different methods and programs to improve endurance, But the development and improvement of this quality is far from being fast.

Endurance manifests itself in two main forms:

Duration of work at the same level of power to the first signs of fatigue
Speed ​​of work when fatigue occurs
In addition, it can be noted that endurance allows the body to recover more quickly after physical exertion.

During training of endurance, red blood cells are allocated. They contribute to increased consumption of oxygen by human organs. By this we improve the volume of the lungs, improve respiratory muscles and generally anaerobic processes in the body as a whole.

Starting your training, you must put the exact tasks, solving which you will develop and maintain the efficiency of your body. They are solved in the process of special and general physical training. Therefore, endurance is further divided into:

training cardiovascularSpecial – for a certain type of activity. This endurance is more suitable for athletes. Development of endurance of this type is carried out by performing special exercises. For example, special endurance in the box, develops by prolonged work on the bag.
General (or aerobic) – to prolonged work of moderate intensity, with the participation of a large group of muscles. As you could guess in this type of endurance, energy is taken “out of thin air.” Such energy can be produced in training cardiovascular or respiratory systems. In addition, general endurance is an integral part of the all-round development of any person. is in some way a base for special endurance.
For the development of endurance, professionals recommend trying to adhere to a few simple rules that will improve the effectiveness of classes:

Simple execution technique
The possibility of a long-term performance of a set of exercises
The active work of most muscle groups
Increase the activity of systems that limit the time of endurance.
Today there are different methods for developing endurance, built on five principles

  • Repetitions
  • Duration
  • Intensity
  • Recovery
  • Restorative activity
  • Development of general endurance

To begin to develop general endurance at first it is better to adhere to a uniform pace of exercise. The combination of the various components of the exercises should be such that the exercises cause the most acceptable reaction in the body and the maximum increase in endurance. But such a beginning is suitable for people who are already a little familiar with physical activities. And what about those who have never done sports and decided to discover this world for themselves? Such people should better enroll in some club for health improvement or fitness. The body will gradually become a taste and then already, it will be possible to try to make the complexes of exercises for development.

development of enduranceIf you change the intensity of the exercises and the time of their implementation, the number of repetitions, the nature of rest, you can pick up the load by impact on endurance, thereby diversifying your weekly workouts. The main principle in training is gradualness. As you grow and develop, you can increase the load. Do not immediately take over the hyper load, because such actions you will not achieve anything, but only you can hurt yourself. More advanced people can perform exercises with a change in tempo. For example, running 200 meters with an average speed, we make a short and sharp acceleration by 30-50 meters, then again 200 meters with an average speed and 100 meters at the maximum possible.

To work out an effective program for the development of endurance, it is necessary to use a variety of different exercises. Here are some of them:

  1. Various variations and alternations of running (running for small distances, medium distances with accelerations, etc., as well as running with small weighting agents, shuttle running).
  2. Moving games – football, basketball, volleyball, tennis and other
  3. Variations of pull-up and squatting
  4. Cycling on a bicycle
  5. Swimming and skiing
  6. Mab Bounce Exercises (Reverse 17’s, Toe Jog)

And remember. Do not be shy to kill your laziness and weakness, especially in the morning. Sport is an excellent way to develop yourself and self-confidence.

Exercise Bike for weight loss

Exercise Bike – a great solution for those who do not have time to visit the gym, but there is a desire to lose weight. The compact size, attractive price, low noise – all this makes the bike an ideal trainer for home use.Regularly engaged in high intensity mode, you can achieve good results in the burning of fat.

This simulator provides aerobic exercise for the whole body, and especially for the lower body muscles – in the area of he hips, legs, buttocks. During such load is an active burning of fat, which helps to quickly and effectively lose weight. In order to be tangible benefits from training, they need to have a longer duration and be carried out with minimal stress.

Regular training on a stationary bike will not only help remove excess weight, but also improve the performance of the whole organism, and in particular to strengthen the circulatory and respiratory systems.

For maximum results, we recommend doing exercises lasting about an hour, due to the fact that the fat-burning process is started only after 40 minutes after the start of training on simulators. During the first 20 minutes of warming up the body only, and set to work.

Exercise bike will be useful for people who:

  • Can not find the extra time to train in the gym
  • They want to focus on training to achieve harmony hips
  • Hesitate to do in the gym due to excess weight or other factors
  • They want to combine training on the simulator with other things
  • Biking in the summer and do not want to reduce the accumulated endurance level

The use of the bike

Before you start choosing this treadmill, you need to understand what is useful exercise bike and how it affects the body.

The benefits of exercise bike:

  • Excellent cardio and strengthening the cardiovascular system – using the simulator you stabilize blood pressure, reduce the risk of heart disease and blood vessels, reduce cholesterol.
  • Strengthening the lower body muscles – buttocks, legs and hips. Regular exercise will help to achieve a high tone in the muscles and toned appearance.
  • Accelerating the metabolism and start losing weight process. The number of calories that you can burn on a stationary bike, comparable to the number of calories burned on the treadmill, and it is equal to 500 calories per hour.
  • the development of endurance. Cardio not only helps to strengthen the muscles and the heart, but also improve the endurance level of the body. When uphill or when running you will get tired a lot less than before training on a stationary bike.
  • A splash of negative emotions and getting rid of stress. Any physical activity provide a pleasant feeling of mild fatigue after the end of classes and the surge of vitality in them.
  • Maintaining yourself in shape. The exercise bike is an excellent tool for burning calories accumulated during the day that will always maintain your ideal weight and keep in shape.

Which muscles are working on a stationary bike

In the course of employment on an exercise bike strengthens plurality of groups of muscles in our body.

Particular emphasis is placed on the bottom of the muscles of the body: thighs, buttocks, calves.

Strengthening this muscle group prevents the development of diseases related to the stagnation of the hip and knee area.

Also, there is training and strengthening the muscles of the lumbar that can cure curvature of the spine of the first stage. It reduces the possibility of occurrence of osteoarthritis, various neuralgia and sciatica.

If a workout on a stationary bike are at maximum intensity, it started active work the abdominal muscles, chest and hands.

To feel the work which takes place most active muscles, you need maximum performance to hold their first training session in the morning and to pay attention to, in any muscle pain are present. This method is a radical but effective. You will feel pain in the muscles, which will be strengthened during your workouts.

How to choose an exercise bike for home

There are several criteria by which to choose a bike for the home. There is no ideal option for all the people, every man must be guided by their needs and preferences in the selection of the device.

Key selection criteria:

  • Dimensions, folding
  • cost model
  • PC quality (presence of switching modes, heart rate meter, games)
  • Reliability, durability
  • Ride quality (simulated real cycling)
  • Additional features (audio player, bottle holder)

When you select should identify 2-3 major characteristics and in accordance with them to choose the model.

It is necessary to take into account the size of your apartment, the intended use of the simulator, the amount to which you are willing to spend.

Exercise bikes Torneo

One of the most well-known manufacturers of exercise bikes for home – it Tornio. Some models are compact and small in size, for example, model B-105 Rumba has dimensions of 86 * 51 * 108. This allows you to place a simulator, even in a small room. the most essential indicators are usually displayed similar patterns: speed, distance, training time, calories burned.

There are also more impressive in size multi-function models of this brand, for example, model B-520 Amulet. In addition to the basic functions of the simulator has a number of options: some modes of training, fitness test, temperature meter, zhiroanalizator, watches and others.

Simulators Torneo presented as budget models for beginners and professional functional units.

Kettler exercise bikes

Kettler company specializes in the manufacture of exercise bikes for home use. Among the models there as a low cost, with the most essential set of features, and creative innovation model in the arsenal are a number of interesting options and features.

Model of bicycle Kettler Polo S is unique – it has a relatively low price and the advanced set of features, which includes task program and a personal definition of the baseline.

The most creative and interesting model – a Golf S, which is a bike ergometer class.

It is possible to set the load level 10, the pulse determination by the sensor, and many other functionalities.

How to quickly pump the biceps

Many men want to have a powerful and massive arm muscles. But it is not possible to do everything. And it’s not even in genetics here.

In order to build big muscles, do not need to take anabolic steroids and every day to absorb nemerenoe amount of cheese and meat. Of course, food – one of the main factors. But most importantly – exercise.

Many novice athletes when training biceps make two serious mistakes: working with heavy weights, breaking this technique of exercise, or too early to start to ” Pumping ” (as in the language of bodybuilding called training “to ground”, with a large number of sets and reps with small weights).

How to swing the biceps

In any exercise, you need to not only work hard, but also technically correct.

Of course, at a more advanced level of cheating (the scientific name of the movement controlled by a violation of technology) will be useful, but at the beginning and in the middle – did not.

Many of the “star” of bodybuilding often resort to the “wrong” approaches. For a mere mortal such “feats” are simply useless. Biceps, unaccustomed to heavy weights, just do not respond well to such training. In addition, these exercises can lead to microtraumas – by stretching the muscle itself to joint damage.

Biceps – biceps, performs two functions – the movement of elbow flexion and forearm. The main part of the biceps – long head. She is engaged to the maximum in all exercises for biceps. With the short head (brachialis) is more complicated. For the development of brachialis need special exercises which flexes the elbow, but the long head is practically not working.

Biceps respond well to approach the average number of repetitions – 5 to 8. However, at a certain level – when the trainee is already accustomed to the training and can withstand heavy loads, – will be a useful approach to the number of repetitions for biceps less than 5. This is to ensure to more heavily load the tendons and ligaments. Without the development of strength (for this development is responsible ligaments and tendons), it is impossible to develop a high-quality mass. You can pump up your biceps by a large number of sets with a high number of repetitions, but these muscles lose quality – the fact that in case of failure of the training are disappearing much faster than appear. With muscled quality situation is quite different.

The best exercise for the biceps – lifting barbell biceps

Lifting barbell biceps standing – the best exercise for developing the biceps. It is useful for everyone, regardless of body type and shape of the biceps. But this exercise will not bring any results, if done incorrectly. Even in the “chitingovy” period is necessary to allow the slightest error in curls. The rest should be all infallible.

When lifting a barbell biceps need to be straight, not bending his back “toe the line”, but do not slouch. Feet – shoulder-width apart. At the top of the movement rod must not touch the chest. The lower point should not be long delays. The ideal rate when working the biceps – 120. 1 – one second when picked up, 2 – two seconds during lowering, and no delay at the bottom.

Some athletes like to use when training biceps curved barbells. These vultures comfortable, but for the experienced athletes, they are not effective enough. With this fretboard long head of the biceps is not involved the entire length. At the initial stage – when you need to master the technique of exercise and get used to the load – so the neck will be very useful. But for those who are already ready for a serious workout straight bar would be much more useful.

Exercise for biceps with dumbbells

Dumbbells can quite replace the barbell at work on the biceps. All exercises are performed with a barbell, you can successfully replace the same exercises with dumbbells. And those whose biceps are oblong in shape, dumbbells are even more productive.

The longer the biceps, the more it has to stretch at the lowest point – for more power of emphasis. Therefore, holders of elongated biceps better to prefer lifting dumbbells for biceps sitting on the bench with a backrest. The back of the bench must be tilted back at a slight angle.

Procedure – the same as in the rise of the bar:

  • back straight, but without too much stress
  • the movement is carried out by the force of the biceps hands, rather than by inertia elbows and shoulders.

For those whose biceps short, productive will be the classic exercises for biceps with dumbbells:

  • Lifting dumbbells while standing
  • “Hammers”
  • Lifting dumbbells while sitting on the bench by Scott

The last exercise – to develop abdominal muscles. Those whose biceps is not yet strong enough and massive, it is better to leave the lifting dumbbell on bench Scott later.

Also not as effective as in the “peak” development of the previous exercise lifting dumbbells for biceps, standing in the slope and partial upgrades.

How to build the biceps on a horizontal bar

Those who can not afford training in sports, we can recommend to pump the biceps … pull. Pull-ups for biceps should be performed slightly differently classic pull-ups.

The grip must be reversed, and the width between the palms -. No more than 8 cm eccentric part of the exercise (lowering) should be slightly shorter than with conventional pull-ups, and concentric (lifting) – to the point when the jaw is at the level of the crossbar.

With the number of repetitions and the number of approaches here also, as in athletic training. At the initial level – at least 5 sets of 8 to 10 repetitions. Then, a little getting used to power loads, you can upgrade to a more advanced training – to catch up with the weights of 6 – 8 reps.

Training biceps on the weight

In order to quickly pump up your biceps, you must fulfill several conditions.

  • Pass the initial course – to prepare the muscles for the hard work.
  • Exercise correctly and in full force.

Specialized techniques – supersets, tri-sets and other programs – will run smoothly if they laid out in full and not to start him ahead of time.

When such techniques are extremely important to prevent cheating. Otherwise, all efforts will be wasted. When supersets need to rest as little as possible. Ideal – no rest. But for those who are trying to “supermetodiku” for the first time, it can be assumed 30 – 40 seconds of rest. The first exercise should be of a compound, and the second – insulating. In this case – the first exercise will be lifting barbell biceps, or variations with dumbbells, and the second – the rise of the biceps sitting on the bench by Scott.

It is not necessary to perform the second exercise “hammers” or similar exercises. Such exercises – for brachialis (short biceps muscle). For those who have difficulty with the development of brachialis, it is better to perform specific exercises in another day.

In the first exercise to be performed no more than 6 reps with the appropriate weight. In the second the number of repetitions should be more. In general, the mass of development must be approached with a small or average number of repetitions. But in the second exercise supersets number of repetitions should be no lower than the average – because it is a “secondary” exercise for the muscles of the blood pumping.

Three sets – also a good method for pumping bicep. But it is better to resort when massive biceps will need “resurfacing”.

Exercises to relief biceps

To give relief to muscles need to do a lot of sets in a large number of repetitions with small weights.

But in order not to turn the “drying” workout “pampingovye” we need to approach this question correctly. The best option for such an event – three sets. The first exercise – basic, with the number of repetitions is not more than 6, the second – insulating, high number of repetitions, and the third – base, but with regard to the shape of the biceps. That is, the holder of the short biceps should perform the third exercise of lifts on the bench Scott, or lifts dumbbells standing position. Those who have long biceps, the best exercise final three sets will be lifting dumbbells on a bench with a backrest.

The number of repetitions of exercises in the final three sets – above average. Although it is a basic exercise, but their purpose – to pump as much as possible “primacy” of the biceps.

Number three sets performed per workout, should be no more than three. More – just wasted effort. As for the “neodarennyh” athletes, for them this bust is not only counterproductive but harmful. Lactic acid, worked extra effort would interfere with the processes of anabolism (muscle recovery). Maybe this will be the muscle by slightly prominent, but at the same time lose in strength and capacity.

How to do push-ups to pump the biceps

Some athletes find these squeezing useless. Others – effective. Both the former and the latter are wrong – because they are not the most effective, even for those whose constitution is to this exercise. But they are not useless for those who are not very comfortable. With “bitsepsovyh” push-ups you can pump up your biceps, but to develop – not. For the development of needed exercise, which works the biceps as much as possible. Otherwise fiber biceps muscles are not injured, and the blood, which is poured into a muscle if “pampingovyh” push-ups on the biceps, will go much faster than the decrease developed by injury, muscle.

“Bitsepsovye” push-ups should be carried out in much the same way as conventional push-ups, but the brush at the same time must be deployed before. Hands should be close to the body. When moving your elbows should move without deviation, as in all exercises for biceps.

Such push-ups, of course, will not allow for the effect that the exercise with a barbell or dumbbells, but it is still better than nothing.

Regular performance “bitsepsovyh” push-ups will give homely biceps muscle is more or less sporty look and strengthen them.

Exercise with weights for biceps

For pumping biceps hands can quite successfully apply such a shell as a weight. Generally, the weight recommended for those who are predisposed to athleticism nature. However, exercise with weights is absolutely useful for all body structure.

When performing no one will lose nothing supersets if we replace the dumbbell or barbell in the first exercise on the weight. Also, the weight will help in the training “on relief” biceps. Generally, it is possible to carry out without the slightest concern with weights all the exercises for the biceps.

The only case that excludes the use of weights in biceps training is “Pumping”. When the athlete must be “pumped” muscle weight only delay the process. In all other cases, it is no less effective than barbells and dumbbells.

Techniques bicep workouts

To the above recommendations give the maximum effect, it is necessary to engage in cycles, with full gear and devote sufficient time to rest. Top choices biceps training – two times a week, alternating with the intensity.

For “individual” cases – for the “drying”, or of “peak” – it is necessary to train biceps once a week. It should be borne in mind that it was not “crossed” exercises in one workout. For example, if you do supersets after heavy pull-ups or links in the slope, the biceps will either derelict or athlete will receive microtrauma – stretching, or excessive oppression. This excessive oppression nothing dangerous if it happened once. But with regular repetition of it will only inhibit the growth process coached muscles.

Exercises to strengthen the muscles of the back

Back muscles need to be strengthened on a regular basis. Weak muscles result in the formation of poor posture, a man constantly builds a strong physical exertion, there is excessive fatigue, mood drops.Over time, weak back muscles can cause a variety of illnesses. To prevent the worst case scenario, you need to devote time to strengthen the muscles of the back with the help of physical therapy, yoga and exercises in the gym. Today we tell about how to strengthen the back muscles through a series of exercises.

How to strengthen your back muscles?

This section will give a list of exercises that should be carried out in the gym. Exercise at home will describe in a later section of this article.

Strengthening the trapezius muscles
trapezius muscles play an important role in the formation of a beautiful figure. To strengthen them in the gym is ideal exercise shrugs, which is performed in different variations.

Shrug in a standing position
to exercise in this position works best with curved rod stamp or regular dumbbells. Rod straight bar will put pressure on the groin that will create discomfort.

Shrugs barbell
Technique: feet shoulder-width apart place, grab the neck, grip – a little wider than shoulder width. Keep your hands straight. Inhale, lift, and then lower the shoulders. Breathe out. If you train with more weight, then modify your grip, so that the muscles were studied equally.

Shrugs with dumbbells
Exercise is not much different from the previous one. Starting position: legs set slightly closer to each other than in the first exercise. Take a neutral grip dumbbells and hold them at arm’s length. Shoulders straighten, do not slouch, chin lift slightly, legs slightly bend. On the inhale lift your shoulders as high as possible, linger for a moment in this position, and then lower them. When lifting dumbbells do not swing your body.

Shrug on an incline bench
shrugs Incline bench loaded with the same muscles as the standing shrugs. Technique: Lie on an incline bench (45 degrees to the floor), on his stomach so that his head went beyond the edge of the bench. Secure the legs on the footboard in hand, take a dumbbell. Extend your arms in front of him. Inhale while pinch blade and shrug his shoulders. Return to the starting position.

Do not take a lot of weight at once. First, operate with low weight and gradually increasing. Hand bend, try to hold the dumbbells at arm’s length. It does not work – change the weight.


Shrug with a barbell behind his back
Exercise complicated and not everyone can handle the first time. For its implementation it is necessary to set the bar to a special support so that the neck is above your knees. Then we must turn to the projectile back. Grasp the neck forward or reverse grip, hands arrange a little wider than shoulder width, put his feet narrower than shoulder width. Prepare to lift the projectile. To do this, straighten your back, tighten her muscles, lift the chin slightly up and pinch blade. Take a deep breath and lift the barbell. Back at the same bend. Do shrug, as described in the previous exercise, then lower shell.

Shrug on the horizontal bar
Exercise in much the same exercise on an incline bench with the difference that we should not lie on your stomach and on the back. Technique: Lie on the bench, which is installed under the bar over the bar. Feet rest against the floor to the surface. Pins expose to ten centimeters lower level than lying under the bench. Hands put on the neck, wider than shoulders. On the inhale, remove the bar and straighten your arms. In this position, start to reduce as much as possible of the blade. On the exhale, spread them. Always keep your hands straightened, his head does not come off the bench.

At first, the bar does not separate from the rack column. Let it slide on it and in the event of difficulties just fall on the pins.

Shrugs exercise can also be performed at Smith simulator.

Exercises for the lower back muscles pumping
Upgrade your lower back will help the following exercises:

  • Deadlift
  • The slopes of the pole forward

Deadlift: technique of
Approach to the bar, grab her upper grip or raznohvatom. The distance between your hands – a little wider than shoulder width. Keep your back straight in. On the inhale, lift the barbell to the knee level and fully straighten. Pull your shoulders back. Wait a few seconds and then lower the boom.
Deadlift develops almost all muscle groups, so it is actively used by beginners.
Lean forward with a barbell: surgical technique
Feet shoulder width apart, take a wide grip barbell and lift it up. Keep body straight, straighten shoulders and slightly bend your legs, back, rotten strain psoas. Inhale and slightly tilt the body forward, looking away while the pelvis back. When the housing would be parallel to the floor surface to return to the initial position.


Training back to earth

Here are a few exercises that will make your back athletic:

  • Thrust rod in the slope. Exercise has been described above. It effectively acts on the latissimus dorsi.
  • Link vertical block. If you can not catch up, follow the vertical thrust blocks. This exercise is more simple. Do this: take the simulator bench, grab the handle a wide grip, feet fix under the rollers. Begin to pull the handle down, setting the stage for her or his head or dropping the front of the chest. Smoothly return to a starting position. Do not immerse the neck severely low.
  • Thrust dumbbells. all just here. Take a dumbbell in your left hand. Go to the athletic bench and stand on the side of it. Knee right foot put on the bench. Free housing slightly forward, resting his right hand to the edge of the bench. Slightly arch your back. The left arm with a dumbbell, lower down. On the inhale begins to pull the dumbbell up, bending the arm at the elbow. At the top stop for a couple of seconds and then return to its original position. This is important: always keep your back slightly arched, do not slouch. If a bent knee to do the exercise uncomfortable, follow it without bench. When lifting a dumbbell in the work should be included only the muscles of the back, and not the hands.
  • Link blocks themselves. Perform each exercise with light weight, so as not to cause injury. I.P .: go to the simulator, grasp the handle straight grip, hands shoulder width apart. Take a step back from the simulator. Corpus keep straight, do not slouch. Shoulders straighten, the chin lift slightly. On the inhale pull the handle on the simulator and down. Hand bend. When the handle touches the thighs, the maximum strain the latissimus. Thereafter, return to starting position.

Training back at home

Not everyone has the time to visit the gym. The ideal solution for them would be doing the exercises at home. There are a number of exercises that are performed on the mat and give tangible effect, and here are some of them:

  • Polulodochka
    performed so: lie down on the rug, on his stomach, hands pull ahead. Tear them off the floor and pull up. And then pass the focus on the entire body. Maximum arch your back. Then cross your fingers behind your head and Freeze in this position for two or three seconds. Return to starting position and repeat.
  • Boat
    exercise is performed as well as the previous one, but with the only difference – the feet must also detach from the floor.
  • Exercise with expandersin active use at home for the development of the back muscles. I.P .: stand in the rack: feet shoulder width apart, back – straight. Pick up the two handles Expander. Pull them in front, and then spread to the sides.
  • Balancing
    Get on all fours. Pull back the right leg and left arm forward. Keep them strictly parallel to the floor. In this position stay for up to five seconds. At this time, you will experience a significant strain on the back muscles. Do the same, changing the leg and arm. This exercise is also actively used to train back to more difficult exercises.
  • Keel with the roller
    ie on the mat on his stomach, arch your back. Hands pull ahead. Take the roller in hand. Begin to roll it, first by themselves, then to himself. When the roller is returned, the maximum sag in the back. Perform a few reps.

Exercises for the triceps

Triceps – a skeletal triceps muscle located on the back of the humerus. It consists of three heads – the long, medial, lateral. It performs the function of flexion-extension of the elbow. By weight Triceps occupies two thirds of the weight of the shoulder muscles.

For regulation of the temperature homeostasis, increasing the rate of enzymatic reactions, improving blood and lymph circulation, metabolism intensity workout is important to load (as in the room, or at home), i.e. heating of the tissues and cardiorespiratory system. Warm-up includes general developmental (the same for all: running, jumping, stretching, etc…) And special (associated with a particular sport) exercises. The optimal duration of warm-up and gap size between its end and the beginning of the work depends on the nature of the work, fitness of the person’s sex, age, environmental factors (weather). The duration of heating at everyone.

Triceps exercises at the gym

The LFK become widely deployed devices to correctly and consistently work on a particular area of ​​the body. Plus simulators that by doing certain exercises can normalize their power, amplitude, rhythm. Simulators are designed to develop strength and joints, muscle endurance, muscle elimination of hunger. Properly delivered training in the gym do not cause pain.

Swing triceps need for both men and women. Almost all exercises triceps use all three heads. Start pumping in the gym should be a basic exercise.

Thus, the basic exercises for the triceps – it is a complex using special shells (boards, blocks, weights, Smith machine)


  • Push-ups from the back all the way on a narrow bench. Starting position – hands abut rear bench, legs stretched out on the second bench. Fall down, bending the arm to a right angle, then climb. Properly done with elbows, not diluted in hand.
  • Raising the hands because of the head with a dumbbell. It is more likely for women, because with their help will not be able to build up a large muscle mass, but the relief of actually develop. Starting position – sitting on a bench, back bend over backwards hand wound with a dumbbell behind your head, free hand covers the body. On the inhale to lift a hand from behind the head, bending at the elbow and holding the right angle. You do not have to stop in the final position. To do 10 times.
  • Hand bends in an inclined position. Starting position – standing on the side of the bench, holding her free hand, and building a free knee, back parallel to the floor, the hand with the dumbbell bent at a right angle. Triceps gently to straighten the hand, at the top stay 5 seconds to return to the initial position. It is important to keep your back – parallel to the floor, remaining immobile.
  • Ups on a special simulator type bars. For greater effect, can be performed with weights. Do not forget that the correct width of the boards should be shoulder-width apart, otherwise the burden rests on the triceps, and pectoral muscles.
Once made basic exercises triceps, proceed to the next stage – the basic training.

It includes:

  • French press. Starting position – for bench press, lying on the bench, face up, feet pressed to the floor. Raise the bar direct grip on his outstretched hands behind his head, forming a right angle shoulder and forearm. At the end point is not to stop and not to lower the bar too low. Repeat 10-15 times. You can perform the bench press on an incline bench right grip.
  • Narrow bench press. Bench press performed in the car Smith or power rack. Starting position – the same as a direct grip. Lower the bar, touch the chest and lift the bar up once. Correctly when the elbows form an angle of 45 degrees with the body. It is possible to vary the width and angle of the elbow grip. At endpoint, stop for 3-5 seconds. Make 3 sets of 10 times.
  • California press. Starting position – as well as at the French bench, taking a narrow grip barbell, place it over the top of his chest. On the inhale, slowly lower the bar, not throwing elbows to the sides. Correctly perform, working only triceps.
  • The best exercise – extension arms on the top shelf. Starting position – standing, slightly tilting the body forward. Grab handle with palms down, elbows firmly pressed against the body. The essence of the exercise – to pull the lever unit to the chest. Perform smoothly, frozen at the top for 5 seconds. Make 3 sets of 10 times. It is also possible to perform straightening of one hand and on a block (need rope simulator with the upper block).

How to build your triceps at home

To have beautiful hands, essential training the triceps, but not necessarily go to the gym, you can do exercises triceps at home.

In every house there stools or chairs, a pair of dumbbells, gymnastic mat. How to build triceps weights, if they do not? That’s right, the dumbbell is easy to replace with bottles of water. Some of the house and was converted into a branch of the gym, setting simulators, blocks and other devices. The house is convenient to do:

  • Pushups (hand position – normal or narrow). Exercise is the best, because special equipment is not required for it, bleed the triceps, the muscles of the back and legs. Correct push-ups should be able to both men and women. Start position – stop lying, back and legs straight, the weight is transferred on your toes, hands slightly wider than shoulder width. As you exhale, bend your arms and touch the floor feeding. Make 3 sets of 15-20 times the man, the woman 5-10 times. As an added complication, wear a backpack on his shoulders with the load.
  • Dips can be performed in the courtyard of the house.
  • Push-ups from the back stop and fit perfectly, and the bench can replace a chair.
  • Extension arm with a dumbbell can be performed not only in the room, but also at home, and it is not suitable for women, beginners due to high load on the fledgling muscles.
  • Women home is suitable extension arm in the slope (described above), replacing bench on a stool.
  • How to build the triceps dumbbell women – elementary, straightening laying hands. Starting position – lying on the mat, hands with mild dumbbells are lifted upwards. It is necessary to alternately flex arm at the elbow so that his shoulder was vertical. Dumbbell should touch the floor. Make 4 sets of 10-15 times.
  • Transverse press (also for women). Starting position – as in the exercise above, but position the dumbbell across the body. Palm back side should be deployed before. It is necessary to bend the elbows, in the transverse extensions, but the dumbbells do not touch each other. Do 5 sets of 10 times.


To home training was better, use a combination of the two, later three different exercises to influence the triceps from different angles.

Some women enough months to of “newcomers” to move into the category of “pro” and the other is not enough for half a year, it all depends on the level of body fat (the lower, the more likely things will go smoothly), and the individual characteristics of the organism. To achieve beautiful triceps should be engaged for about three months.