Tricep Exercises

Exercise regimen:

It is recommended that you do an aerobic workout (cardio) to increase your body temperature and prepare the entire musculoskeletal system for localized and specific work to encourage.

1. Cardio: a duration between 15 to 20 minutes at a moderate intensity, which can be:


* Hike
* Bike
* Aerobics


2. Triceps muscle localized image:


Where is it? :
Located later, the triceps is the only one who opposes the action of three muscles (biceps, brachialis, and brachial-radial) flexors of the forearm at the elbow.

How it works? :
Its function is to extend your forearm on the arm and fix the elbow joint.
Among the three heads, the most superficial is the side that acts to stabilize the elbow.
The innermost heads, the medial and long, however, give way to muscle mass.
The long head also allows on and extend the shoulder.

3. SPECIFIC EXERCISE PROGRAM:

Exercise No. 1



Purpose: triceps muscle action.
Position: knees and legs crossed or joined and raised, palms flat on the floor, arms extended, separated at the height of the shoulders and bust line, abs in, not round the back.
Movement: Bend your arms in the fall and expand on the rise with a slow, safe by fixing the position of the back and abs tight, not vitiate the position. Be sure not to arch your back during the return phase, to avoid extending the elbows too: they can harm the joints.

Exercise No. 2
Extension - bending triceps



Purpose: An action of the back muscles and triceps.
Position: standing, legs slightly bent, with left foot placed in front of the right, right heel lifted, slightly flex the trunk forward and support the left hand on right thigh. Right arm toward the floor, holding a small dumbbell.
Movement: a) flex the right arm to the chest, shoulder and upper back to extend his right arm back, repeat the combination. When finished, run with the other arm. Keep your back straight, never arched. Neck in line with the rest of the column. Shoulders parallel to the ground.

Exercise No. 3
Triceps Extension



Purpose: action of the triceps muscle (back of arms)
Position: standing, legs slightly bent and together. Bust forward, but not much. Elbows bent and adhering to the bust. In the hands of two dumbbells, palms turned inward.
Movement: extend the arms back and slowly return. Making sure that your back is straight and never bowed. Dolls in line with the forearm.

Exercise No. 4
Triceps Extension



Purpose: action of the muscles of the triceps (back of arms).
Position: set in the position last year. In the right hand weight, elbow bent, and adhering to the bust.
Movement: Extend your right arm back and slow the return phase. At the end of the replays, run with the other arm. Not fully extending the arm, could hurt you the elbow joint. The bust is fixed and shoulders relaxed.

These are some exercises you can do cardio after work, what matters will be determined by:


* Series number of times to be executed depending on their physical capacity.:
* Repetitions: the number of executions carried out in each series.
* Recovery time: is the rest between sets.
* Workload: is the weight or resistance with which to work or to stimulate the muscle for toning.



Condicerar pattern according to degree of physical fitness:


* Beginner: 1 set, 8 to 10 reps, 30 sec. rest, 500 grs. load.
* Intermediate: 2 series, 10 to 12 reps, 30 sec. rest, 1 kg. load.
* Advanced: 2 series, 15 to 12 reps, 30 sec. rest, 1.5 kg. load.

Pectoral Exercises

This problem may be due to several factors:

* Physical inactivity.
* Food not suitable.
* Postural Defects.
* Genetic factors.


The pectorals are an important muscle group to maintain good posture, as indicated below:

Exercise regimen:

It is recommended that you do an aerobic workout (cardio) to increase body temperature and prepare the entire musculoskeletal system for localized and specific work to encourage.

1. Cardio: a duration between 15 to 20 minutes at a moderate intensity, which can be:
· Hike
· Bike
· Aerobics


2. Pectoral muscle localized image:


2.1 Pectoralis Minor:




2.2 Pectoralis Major Muscle:



Where is it? 3 cm thick, approximately the pectoral muscle occupies most of the chest. Bring home the sternum, collarbone and sheath of the rectus abdominis to finish (Fig.2.2), passing on the outside of the humerus (arm bone Fig.2.1).

How it works? Move forward and on the arm to the center of the bust.


SPECIFIC EXERCISE PROGRAM:


Exercise No. 1 (Closed pectoral)



Purpose: To strengthen the pectoral muscles.
Position: standing, legs spread across the width of the pelvis, knees unlocked, back straight, arms flexed at 90 degree angle outward to shoulder height and hands two weights or weight of the segment.
Movement: collect the arms in the center, keeping the angle of 90 degrees. The action is open (shoulder) and close to the center.
Avoid: Never lift your arms above the shoulder line and wrists in line with the forearm.


Exercise No. 2 (Side Elevations)



Purpose: An action of the chest muscles and shoulders.
Position: standing, legs spread across the width of the pelvis, knees unlocked, elbows bent at an angle of 90 degrees and hands the two small weights or weight of the segment.
Movement: Start the arms together at the waist to lift to shoulder height and then returns to the starting position.
Avoid: never to raise his arms above his shoulders.


Exercise No. 3 (Pecs in soil)



Purpose: pectoral muscle action.
Position: supine, legs folded and open to the width of the pelvis and arms outstretched, but not quite, out, with both hands holding two dumbbells or weight of the segment.
Movement: initial position both hands up together to open up the height of a 90 ° angle arms.
Avoid: not your back off the ground and ensure that arms do not exceed the line of the shoulders and wrists in line with the forearm.


Exercise No. 4 (Pecs and Shoulders)



Purpose: action pectoral muscles and shoulders.
Position: seated, legs folded and open to the width of the pelvis, plant your feet flat on the floor. The palms of the hands in contact, fingers up and in front of our eyes and the back straight.
Movement: collect the arms in the center without losing the angle of 90 degrees. The action is open (shoulder) and close to the center.
Avoid: Never lift of arms above the shoulder line, it would create excessive strain on the trapezius muscles, those who are at the base of the neck and not arching your back.

These are some exercises you can do cardio after work, what matters will be determined by:


* Series: number of times to be executed depending on their physical capacity.
* Repetitions: the number of executions carried out in each series.
* Recovery time: is the rest between sets.
* Workload: is the weight or resistance with which to work or to stimulate the muscle for toning.



Guidelines to consider as fitness level:

Beginner: 1 set, 8 to 10 reps, 30 sec. rest, weightless.
Intermediate: 2 sets, 10 to 12 reps, 30 sec. rest, 1 kg of cargo.
Advanced: 2 sets, 15 to 20 reps, 30 sec. rest, 1.5 kg of cargo.

This article is the third in a series of lines of work of physical exercises for those areas that are most vulnerable. For our next article will include issues of "Physiotherapy".