How To Tone Triceps Fast (3 Exercises To Help)Sunday, 15 July 2018
It is common for people to want to know how to tone triceps fast. Well, the exercises are easy, getting dedicated to doing them daily is much harder so commitment is key!
These exercises can be the start of strength and tone around the back of your arms.
Exercises To Tone Triceps
The following three exercises are useful for toning triceps fast
First and foremost, begin with a good stretch. Stretching your arms is extremely important to do before and after any and all arm strengthening exercises. You want to stretch all yoru muscles, or even do some light cardio work such as rowing and cycling to get the blood flowing and muscles warm.
To stretch yoru chest, the best way to give yourself a good stretch is to use a doorway or wall edge. Grab it and walk through the doorway with your arm holding onto the edge so your arm is completely extended out behind you as if youíre walking through and your arm is left behind you holding on. Do a good pull and twist movement and really feel it.
For your triceps, you can also place one hand behind your back with your elbow pointing the roof as though you were trying to scratch the middle of your back reach up. Next, grab your elbow with opposite hand and pull it in towards your head.
And lastly, put your hands on your hips and motion your elbows, with your hands still on your hips, to point in front of you, as much as you can that is, make sure you do both hands. Then shake it off, do an arm wiggle. And mentally prepare and commit to your workout.
Tricep toning exercises:
Exercise 1; Push Ups:
Push-ups are great for strength and really start to build your core muscle and strength structure. Push-ups give you strength; if you’re a beginner do 3 sets of 5 push-ups. If you need to do it with bended knees do 3 sets of 7. That’s your goal, there’s no giving up. I don’t want to hear, “I can’t do it,” because you can.
Pushups work yoru chest primarily, but in doing the movement you also activate the triceps.
Exercise 2; Dips:
Dips are done to work the triceps primarily but really work out your entire arm. Dips can be done just about anywhere with just about anything, even with nothing.
* On the floor- beginning with sitting straight up on the floor and your knees bent, pick up your butt of the floor and start your dips, feeling and concentrating your strength on your triceps move up and down by bending your arms up and down. Reps 3 sets of 13.
* With a chair or bench-sit at the edge of the chair pick your butt up and go down as low as you can in front of the chair while your arms are holding on to the edge of the chair. Beginners might try this with knees bent and the entire feet are flat on the ground. Advanced or the more experienced can try with legs fully extended out in front of you. So when you are dipping only your heels are touching the floor.
Exercise 3; Pull-ups:
Ok, most people don’t have a pull-up bar at home. The ones that fit in the doorway are really great and if you can you should purchase one. Otherwise hit the park, some parks have exercise trails and a pull-up bar if not, go to where the kids play, monkey bars are not just for kids, they can help you and you can use them.
Pull-ups are a challenge. Most starting out can barely do one or two. But over time you will notice yourself improving. Initially, if you need help, and you probably will use a partner to help, a chair, stool, rubber stretch band or something you can use for assistance. You will still feel your muscles being worked and eventually you will be able to do them unassisted.
Focus all your mind and attention on your arms. Pull up and then come down slowly all the way, the goal is to be committed to doing the reps and completing them. The more your arms get accustomed to the exercise, the easier and easier it gets to complete your reps on your own.
Also, a great way to build strength is to change up the position of your arms in between reps. If you do your first rep with your arms at shoulder width apart with your grip facing you, move your arms further apart for the next rep, or closer, or change your grip away from you. Tip: You might want to use some workout gloves, otherwise you’ll get blister hands.
Pull-ups are not just for arms, if you feel your abs being worked, it’s because they are. Pull-ups have a great impact on your abs. Reps: start with 5 sets of 5 and if you can do more, do them.
Do these exercises a few times per week and remember to commit to be fit!