Advice 1: How to pump up triceps the woman

In everyday life the triceps brachii is rarely activated, which affects the shape of hands. Notice how the muscle "hangs", can his hand. To the woman to cope with this problematic area, you need to perform exercises for triceps to keep it in good shape.
How to pump up triceps the woman
You will need
  • - dumbbell weighing 1-4 kg.
Instruction
1
Pick up a dumbbell. Stand with your feet shoulder-width apart and slightly bend your knees. Lean forward to the position of the body was almost parallel to the floor. Bend your arms at the elbows, and then straighten and pull back so that the palms look up. Do 3 sets of 10 times.
2
Make a small lunge forward. On the hip front facing legs place one hand. The second hand is a dumbbell. Bend this arm at the elbow, while the shoulder does not become parallel to the floor. On the exhale straighten the arm, taking his back, and then again fold on the breath. Do the exercise 20 times and repeat with the other hand, replacing the original position.
3
Become right and lower side arms with dumbbells. Palms face forward. Pinch shoulder blades together, while straining the abdominal muscles. One hand slowly bend at the elbow and push to the shoulder. Stay in this position for 1-2 seconds and slowly lower your hand down. The triceps during the movement should be stressed. Repeat the same with the other hand. Do exercise 20-30 times.
4
From a standing position behind the back bent at the elbow. With a little push of the hand on the elbow to the back of the arm muscles strained. Repeat the same with the other hand. When performing exercises elbow bent hands have to look straight up.
5
Strongly squeeze the dumbbells in hands and do the Boxing movements, first with one hand, then alternately. To set limits on the number of movements does not make sense, so boxyoje so. After a short break you can take another approach.
6
If you home does not have enough space for exercise, can buy a gym membership. Before starting your workout, consult your instructor, what equipment will help you reach your goal. When you exercise, tense your triceps, otherwise they are meaningless.
7
To increase the load on the muscles can do push-UPS or pull-UPS. But do not forget that your goal is to raise tone of muscle, not inflate them like a male. Do not choose from heavy weights for exercise. Better do more repetitions – this will help get rid of subcutaneous fat and increase your stamina.

Advice 2: How to build triceps free weights

Triceps largely determines the appearance of the hands, since the thickness and topography depend mainly on him. This three-headed muscle of the arm swinging on the gym, with dumbbells or with a barbell, but the easiest and most affordable way to pump up the triceps dumbbell.
How to build triceps free weights
Instruction
1
Before you start training, you must warm up the muscle, making the workout. To do this, take a small dumbbell weighing 3 to 8 kg and follow a few easy moves, you should only feel a minimal load. Warm-up is necessary in order to prepare the triceps for a full workout, to protect against injury during exercise.
2
Training the triceps, follow the correct execution of the exercises should feel the load in the desired muscle. For a start, it is recommended to take dumbbells in weight of 8-10 kg and do 2-3 sets of 6-12 movements. If the weight of the projectile is too large, it may cause injury. After a while, when you feel that old weight dumbbells cannot give a proper feeling of the load in the triceps, and you can do more than 12 repetitions in one approach, you will gradually raise.
3
The most popular exercise for pumping the triceps is the dumbbell extension of the hand with a dumbbell from behind the head. To perform this exercise standing and sitting (standing appreciable load is also on the back), with a dumbbell in one hand. Sports equipment rises on a straightened arm, then lowers his head. Elbow looking up, lower back slightly arched. Feel the weight of the dumbbells, stretch muscles, breathe deeply and slowly straighten your arm, exhale. Repeat the exercise, shifting the dumbbell in the other hand. You can also connect simultaneously with both hands, but the load to a greater extent will get the minor muscle, which decreases efficiency.
4
The extension of the hands in the slope - another exercise with dumbbells workout for triceps. Legs steadily apart and slightly bent at the knees, torso leaning forward, free hand rests on the knee, running bent at the elbow and pressed to the body. Breath, running a hand powerfully, exerting a force back straightened, unbending at the elbow to a straight position, exhale. After completing the required number of repetitions, repeat the exercise with the other hand.
5
Also there are some basic principles in order to properly pump up the triceps dumbbell. Most of the exercises - isolated, without the participation of other muscles, so performing approach should feel the load on the triceps. Make sure that the shoulder at the same time remained motionless. All exercises are performed without jerks, slowly and smoothly. Try to choose a weight right in the middle and the final stage of the exercise, the weights should be felt fully.

Advice 3: How to build muscle girl

Many girls want to pump up certain muscle groups, but the thought of exercise terrifies them. Don't need to imagine that you will become a battle-ax with overly developed muscles. This result cannot be achieved without special preparations. But high Breasts, chiseled waist, flat stomach and slender legs, you can buy with the help of regular exercise.
How to build muscle girl
Instruction
1
If you do decide to build muscle, set yourself to hard work. You will need patience and will power. Improving your body – a long process, but it is quite feasible for any girl, it would wish.
2
To after the first class you have not gone hunting to train correctly calculate the load. If you on the first day will take up the post and can immediately straining, or in the best case, earn serious muscle pain. After that, it is unlikely that you will want to continue to torture yourself.
3
Start your workout with strength exercises, and General light aerobic exercise. Jump rope, start Jogging, go to the pool. You will get a lot of pleasure, and your muscles will start to get used to more serious loads.
4
Only after your muscles get stronger, start special exercises. Please note, training the muscles to the subcutaneous fat layer is not affected. If you start to swing the legs, and you have groovetune on the hips, get a larger hip measurement. If you want to remove the fat layer, increase the total physical load on the body. Fat layer begin to thin, when the body needs additional energy.
5
Pay special attention to the muscles of the chest, because the chest is the pride of any girl. Do the exercises on the development of the upper bundles of the pectoral muscles. These beams are responsible for the breast height. Lying on the Board, press the rod or raise hands. You can also use special training equipment for developing pectoral muscles.
6
Also, pay attention to the leg muscles and of course gluteal muscles. Squat with the weights on the bars lift the leg, squat, jump. Remember, developing the muscles, you not only get a beautiful figure, but also to provide yourself the correct course of future childbirth.

And remember, pumping up certain muscle groups, do not forget about the rest. Remember, the secret of feminine charm is hidden in a uniform and harmonious development of the whole organism.
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