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Tone the Triceps
by Chris Akard
This would be the most frequently identified "soft zone". The area in
the back of the arm is one which can clearly showcase muscle tone, or a lack
thereof. To effectively correct any un wanted flab we must identify the area
we're working. The two culprits are the usual, fat and muscle. The muscle, in
this case, is known as the tricep and there are three parts to the tricep, thus
the name "TRI"cep. It's responsible for extending the elbow joint in a
pushing motion. A push-up movement would include use of the triceps, although
push-ups are not for everyone. Finally, the back of the arms also has fat. The
key, decrease the fat and increase the muscle. Simple enough, right? To decrease
the fat you have two strings to play. One is cardiovascular exercise and the
other is eating a healthy diet. As you decrease your body fat, you will be able
to see the results from the muscle work you do with the tricep.
Try these exercises to firm the tricep muscle and and ultimately firm the
flab.
Consult a physician before starting this or any exercise program.
Tricep Chair Dip
Start by sitting on the edge of a bench or firm chair. Sit on just the inner
half of your hands. This will put your arms in the correct position. Next, slide
your buttocks off the bench as shown and bend your arms to a 90-degree angle.
Try keeping your elbows in as much as possible or think of the elbows pointing
behind you. This will allow you to effectively isolate and train the tricep
muscle. The farther your feet are away from the bench, the harder the movement.
The closer your feet are to the bench, the easier. Exhale as you push up. Be
careful not to lock out your elbows.
Seated Tricep Extension
Keep your back tall and your abdominals tight when performing this movement
in order to protect your back. Take a weight, such as a soup can, in the
opposite hand and keep the upper arm close to your ear, as shown. Allow the
weight to lower behind the neck as you feel a stretch in the back of the arm or
tricep. Exhale as you lift and be careful not to lock out the elbow.
I think these are two of the best tricep exercises out there, and you can do
them at home. Do two to three sets of 10 to 20 repetition for each exercise and
you will notice improvement in 2 to 3 weeks. Remember to be consistent and keep
good from as you push your muscles to fatigue. After this, you can wave good-bye
and feel great about your accomplishment.
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