Tired of hanging skin on your hands? Do not know how to effectively pump your triceps? Do you prefer classes without using dumbbells and dumbbells? In this article you will learn how to give your hands a beautiful appearance in a short time.
Solve the problem with a single exercise
One of the most effective ways to remove the “hanging” skin on the hands is extension on the block. This exercise is popular especially among women. In the process of its execution, the following muscles are involved.
The shoulder muscle.
Large and small pectoral.
The widest muscles of the back.
Wrist.
The bottom of the trapezoids.
Abdominal Muscles.
In other words, this exercise falls into the category of insulators. If you follow the right technique of execution, with the help of the extension on the block, you can quickly give relief and strength to the hands.
Extension on the block-is it worth it to be included in the training?
How to properly perform
This exercise is not difficult, but has a number of details that you need to pay attention to. Follow the following action sequence:
Choose a certain weight of weight on the simulator.
Stand shoulder-width apart (you can make a small protrusion, the main thing is to take a stable position).
Place your hand on the handle of the simulator(there are different types, but most often used is straight). Palms should be placed on the handle(the thumb is also on top).
Press your elbows against the body, bent at an angle slightly above 90 degrees.
Tilt the body by transferring the weight of your body to the bar.
Straining only the triceps, exhaling, pull the handle down until the arms are completely straightened. Hold this position for two seconds, then, inhaling, slowly return to the starting position, continuing to engage the muscles of the arms.
Be sure to pay attention to the muscles that are strained during exercise. If you feel that, in addition to the hands, other parts of the body get tired, then the task is not performed correctly.
Advantages of such trainings
Consider the main advantages of extensions on the block:
Beneficial effect on the state of the triceps (its strength develops and relief appears).
Eliminates hanging skin.
The volume of the hands increases.
Isolated pumping of the brachial triceps.
In addition, this exercise does not cause difficulties in performing, so it is popular among most athletes.
Equivalent
Similar methods are exercises with the same principle of action using other types of handle or inverted handle. In addition, such an exercise can be performed in the position of the back to the simulator, which makes it possible to better feel the tension of all the heads of the triceps.
Improving efficiency
Pay attention to the following tips, they will help you achieve the desired result faster.
When doing the exercise, slightly bend your knees and tilt your body forward.
Perform extensions on the block at the end of the training of the arms.
Initially, perform three to five approaches ten to fifteen times.
Do not use this exercise for shoulder pain.
Do not forget to hold the handle for a few seconds and strain your triceps.
Which handle to choose?
The choice depends on the result you want to achieve. If you need to focus on the study of the long head of the triceps, use a straight hyph, and if you want to work on the outer area of the muscle, you need to use a V-shaped grip.
To summarize, it can be said that the extension on the block is an effective exercise that can be used not only by women, but also by men (it all depends on the selection of weight and the number of approaches). To achieve the result, it is important to observe all the subtleties of the exercise. Also, do not forget about the right diet, because it plays one of the main roles in any training. Do not stop there, continue to improve. Be healthy and beautiful!
Fitness and health 