Bodybuilding: 6 exercises for chest and triceps
Bodybuilding: 6 exercises for chest and triceps
1. Chair extensions
PLACE a sturdy chair against the wall. Sit with your hands resting on the sides. Pull forward so that your buttocks are no longer on the chair using the strength of your arms to support you. KEEP the shoulders lowered and back straight, bend your arms and lower your body to the ground.Do not force: the exercise must remain comfortable.Remove by pushing on your arms and return to the initial position.For this exercise even more difficult, tend a leg by planting the heel well in the ground.
2. Balloon pumps
PLACE the exercise ball in front of a wall, then kneel down.POSE your hands on the ball so they are just below the shoulders. Raise your knees to form a straight line from your head to your knees . You should now be leaning over the balloon. KEEP the torso straight and the abdominal muscles contracted (tuck in the belly), bend your elbows and lower your chest towards the balloon. Hold on, then slowly return to the starting position.
3. Back throws
Put the right knee and right hand on the seat of a chair, so that the back is parallel to the ground.Take a dumbbell in the left hand, the elbow glued to the body and the forearm perpendicular to the ground.TENDEZ the left arm back until the forearm is parallel to the ground. Mark a pause, then return to the starting position. Make a full series of movements, then switch sides.
4. Rear extensions
EXTEND on your back, knees bent and feet flat on the floor.Take a dumbbell with both hands by the bar and hold it at arm's length, so that the weight or parallel to the bust. LIFT the arms back over the head (without bending your elbows) as far as you can; do not force, to avoid the back arching.Browse a pause, then return to the starting position.
5. Contractions of the chest
LAY on your back on an exercise ball to support your bust, from the neck to the middle back, knees bent and feet flat on the floor. Hold the dumbbells over chest, arms outstretched and palms facing forward. The weights should touch each other.LOW the arms and slowly bring the weights to the chest until the arms are parallel to the floor.Breathe a break, then contract the chest muscles and bring the weights back to the original position.
6. Extensions above the head
Take a dumbbell with both hands and sit on the exercise ball or on the edge of a chair. Raise the dumbbell over your head with your elbows stuck to your ears. Do not forget to bring your belly.SET the dumbbell behind your head, keeping your shoulders low and your elbows glued to your head, until your forearms can no longer be parallel
to the floor Remember the starting position.
Do these exercises regularly and you will feel like a real athlete. You will have energy and be smart; your friends will want to know what you have changed in your habits
