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If you want to sculpt your arms and get rid of those flabby bits, you don't need to spend hours in the gym or use fancy equipment.
You can do a simple and effective tricep workout at home with just
your bodyweight and a pair of dumbbells. In this blog post, I'll show you how
to do a 15 minute tricep workout that will target all three heads of your
triceps and give you toned and defined arms.
The triceps are the muscles at the back of your upper arm that help
you extend your elbow and push things away from you. They are often neglected
in favor of the biceps, which are the muscles at the front of your upper arm
that help you curl your elbow and pull things toward you. However, the triceps
make up about two-thirds of your arm mass, so if you want to have balanced and
strong arms, you need to work them out regularly.
The tricep workout I'm going to share with you consists of four
exercises that you'll do in a circuit format. That means you'll do one set of
each exercise without resting in between, then rest for a minute and repeat the
circuit three times. This way, you'll keep your heart rate up and burn more
calories while also challenging your muscles.
The exercises are:
Tricep dips:
This is a classic bodyweight exercise that works your triceps,
chest, and shoulders. You can do it on a chair, a bench, or a step. To do it,
place your hands on the edge of the surface behind you, with your fingers
pointing forward and your elbows slightly bent.
Extend your legs in front of you, with your heels on the floor and
your toes pointing up. Lower your body by bending your elbows until they form a
90-degree angle, then push yourself back up to the starting position. Do as
many reps as you can in 30 seconds.
Tricep kickbacks:
This is a dumbbell exercise that isolates your triceps and works
them through their full range of motion. You can use any weight that challenges
you but allows you to maintain good form.
To do it, hold a dumbbell in each hand and stand with your feet
shoulder-width apart. Hinge forward at your hips and keep your back flat and
your core engaged.
Bring your elbows up to your sides, so that your upper arms are
parallel to the floor and your forearms are perpendicular to it. Keeping your
elbows still, extend your arms behind you until they are straight, then return
to the starting position.
Do as many reps as you can in 30 seconds.
Tricep extensions:
This is another dumbbell exercise that targets your triceps from a
different angle. You can use one or two dumbbells for this exercise, depending
on your preference and ability. To do it, hold a dumbbell in each hand and
stand with your feet hip-width apart.
Raise your arms overhead and keep them close to your ears. Bend
your elbows and lower the dumbbells behind your head until they touch your
upper back, then extend your arms back up to the starting position. Do as many
reps as you can in 30 seconds.
Diamond push-ups:
This is a variation of the standard push-up that places more
emphasis on your triceps, chest, and core. You can do it on your toes or on
your knees, depending on your fitness level. To do it, place your hands on the
floor under your chest, with your thumbs and index fingers touching to form a
diamond shape.
Keep your body in a straight line from head to toe and engage your
core. Lower yourself until your chest touches or nearly touches the floor, then
push yourself back up to the starting position. Do as many reps as you can in
30 seconds.
That's it! You've just completed a 15 minute tricep workout that
will help you tone and strengthen your arms. You can do this workout two or
three times a week, but make sure to rest at least 48 hours between sessions to
allow your muscles to recover and grow. You can also combine this workout with
other exercises for different muscle groups to create a full-body routine.
I hope you enjoyed this blog post and found it useful. If you have any questions or feedback, please leave them in the comments below. And don't forget to share this post with anyone who might benefit from it.
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