Do you want to have a strong and tight triceps too? The triceps exert force in daily life. Whether you are pushing open a door, lifting heavy items, or performing various movements that stretch the arms, they are silently working.
The triceps are the main muscle group for pushing and stretching. The triceps are required for many activities, including pushing carts, lifting objects in everyday life, and various fitness movements. Strong triceps will not only increase your strength but also enhance your arm line.
What effect can 10 minutes training have? You can fully exercise your triceps in just 10 minutes! The training movements are simple, but they have a remarkable effect. This exercise can be done anywhere and anytime with just a yoga mat, dumbbells, and a pair.
Action 1 : Narrow pushups (10-15 repetitions)
Place your hands below your shoulders. Squeeze your arms against your body and lower your chest. This exercise can be used to train your triceps and stimulate your shoulder and chest muscle to a certain degree.
Action 2 : Alternate flat arm 10 times (5 times each side)
Support your body using your elbows, toes and hands. Then, return to your elbows to support yourself. This exercise not only strengthens your triceps but also improves core stability.
Action 3 : Alternating triceps overhead extension (10-15 times)
Hold dumbbells in both hands, and then stretch them upward. Bend your elbows, lower dumbbells towards your ears and then return to your starting position. This movement is a great way to train the shoulder muscles and stimulate the triceps.
Action 4: Triceps kickback (10-15 times)
Hold dumbbells and lean forward. Squeeze your arms close to your body and extend and flex repeatedly your elbows. This exercise will help you to strengthen the outer side of your triceps, and also make your arm lines more visible.
Action 5 : T-type flattened twist (10-15 times)
Hold a dumbbell in one hand while supporting your body with both hands and feet. By bending your body, raise the dumbbell and return to starting position. This exercise works both the triceps muscles and the core muscles.
We always use “notime” as an excuse for not exercising in our fast-paced lives. Fitness does not require a long-term commitment. Studies have shown short-term, high-intensity workouts can also produce significant results. This 10-minute triceps exercise does not require any complicated equipment, and can be performed anywhere and anytime. You can complete this training anywhere, whether at home, the office or on vacation.
It is better to incorporate fitness into your daily routine than to treat it as a chore. Spending 10 minutes each day on this triceps exercise will not only strengthen your arms, but also develop a fitness habit.
Don’t let time be an excuse! Take 10 minutes a day, starting today, to “upgrade” your triceps. You will soon discover that persistence and change are not difficult.
