Very well guys, in today's video a complete triceps training at home. 3 exercises for us to demand a lot of the triceps and make it count, even training at home. Liked this guy video, so subscribe here on the channel.
Did you find a good contribution, are you saving your training? So click here I like it, it motivates a lot. Come on guys, a lot of people think they don't we managed to train triceps with intensity at home and that all we have left is diving, but we actually have a few options very interesting.
Our first exercise is going to be one that is going to require quite a lot of our strength condition and it will not be the triceps dip, it will be the push-up. "Leandro Twin, but the push-up is for the chest". No, we're going to do a closed push-up, look how cool it is.
So in a push-up normally, Isn't that right? we have one deltoid amplitude, I was going to demonstrate Floquinhos, but you are ahead. You have one amplitude of the greater deltoid and this recruits the pectoralis, a smaller elbow amplitude and it recruits less than the triceps, which is excellent when we are doing a push-up thinking about chest.
When we are doing a flexion of arm thinking about the triceps, we have to increase the elbow amplitude and decrease that of the deltoid. so what that we're going to do: 4 sets up the failure of closed arm flexion, then you will fall for ahead and will go up. I have my knees on the floor, Perfect?
To facilitate movement, but you can do it only on tiptoes. [Performing the exercise] This will make the exercise more difficult, so easier with your knees supported. [Performing the exercise] 4 series until failure.
Because we shall we do in the first exercise? Because it is an exercise that is quite heavy, so if we leave it last, suddenly we can't even do it. Our second exercise will be the dive.
"No, I'm going to need a pool to dive ". I already made this joke in other videos. Even when you have a question, look for: "Leandro Twin + theme", I already had told this infamous joke here on the channel.
Well, the triceps dip will you do it supported on some surface, it can be your sofa, it can be a chair, it can be a chair, I'll do here and you will support your heels here in a surface ahead and it will go down. Perfect Snowflakes? [Performing the exercise] "Leandro Twin this is an exercise dangerous because it leaves the shoulder too rotated backwards ".
It's true, for those with low flexibility, it really becomes more dangerous. What can we do to improve this? We can take two stools, or two chairs, and position yourself close to them to take this excess of rotation.
Look here, now there is no more over-rotation none. Taking advantage of this, if you have a little more of difficulty in this exercise, you don't need to necessarily support yourself here in place and then position your feet on another, this will leave the exercise harder. As I leave easier?
I throw to the ground and it will make it a lot easier, if you want to make it even easier, you make it better supported, look at that. So it's even easier, so you will do 4 series again until failure. How much time apart?
So-so from 30 seconds to 2 minutes, if you have little strength, it’s hard to do. "Leandro Twin even leaving one or two repetitions? " No problem, you can continue, but if you leave 1 or 2, in 2 minutes you will recover better.
If it's easy, "Leandrão I'm 50", 30 seconds ago. So the first one will be a little bit more and the others a little less, 4 series until failure. Let's go to our third exercise that it will be a triceps forehead, only on the wall, look how nice it is.
"How do I do this Leandrão exercise? "Well, just have a wall available, if you feel the need, is a very rustic wall, put some protection in your hands, no problem none, perfect? And you will do just a triceps test, look at the wall.
[Performing the exercise] "How can I leave this exercise more easy Leandro? I found it difficult ". You’re getting closer to the wall, the closer you are to the wall, the easier it will be, now i will approach a little more, look at that.
"Ah, it made it easier for me. " Always closed people, don't open it, do the lock, the palms together, because you increase the amplitude of the elbow. Always elbow width big is what you should think about when structure a triceps training, okay?
Guys we have a playlist here on home-only training channel? Certainly all muscle groups, even lumbar, calf, buttocks, nothing was left behind, check out this playlist here.
