With the situation that we live in the last months, there are many people who have decided to train in their home. For these initiatives to work the corpse without herramientas he increased. Us on this occasion we are going to detain in the brazos. Specifically in some ways to work the muscles that compose.
It’s nice to have the time to train, always it is necessary that sometamos to the muscles have a resistance. This venom of its resistance, will be the one that will take care of the crimping and removal of the fibers.
But it is always possible to have a missing person at home, or a machine to work with in the gym. By her it’s very good that we can work the muscles of the braces in our house.
To work without weight, we can make a mold to serve resistance, and it is necessary to train in a concentrated and controlled manner to the maximum
It is essential that the time to train without loads, we make a perfect move and concentrate on each of the owners. For this it is necessary that we concentrate to the maximum in the working muscles. In this case the biceps and the triceps will be seen.
For the work of both parts of the brazo, the movement of the code is essential, which will allow the contraction gepierd of the biceps and triceps. In this case, in order to incite the biceps we must make movements, and to work the triceps will be probation.
The performance movements have the most possibilities to work without loading them. For those we’m going to take off various ways to work the biceps mediating the supination. We are going to use a mochila as a cargo. Mochila la llenaremos de libros, botellas de agua … De este modo conszegiremos des resistance da para seguir creciendo.
Biceps curl with different agar and with a mochila with resistance
The mochila will be the herramienta that we will use to realize the movements adequate to incise in the biceps. Before we know it we can add three different ways to achieve the usual curl. First of all, let’s start with the top layer.
This way of farming is the most common, and it is with la palma de la mano hacia arriba, the horizontal shape. To lift the load, and mediate the giro of the code, which haremos will rotate ligament the man hacia afuera. This mode will take place in the outer brachial part of the biceps.
It’s important to realize this movement, the part of the brazo quede pegada al tronco. In this mode, we will have a mayor concentration on the muscles that we will work and avoid straining the tension to other parts like the code.
The work schedule with biceps curls can colocar the manes of different ways, aggravated supino, pronation or neutral, to work all the part of the brace to completion
Another way to realize this biceps curl is mediating the agar in pronunciation. This way of wearing the mochila will be with the palm of the mane hacia abajo, parallel to the sole. To use this money, what we will get will be much more appreciated the brace of the biceps and will increase its size.
The movement to the time to realize the curl of this mode, will be the same, the codes will be served only to realize the ascension and the descent, and el brazo quedará pegado por complet a tronco, in order to concentrate the maximum on the muscles we want to work on.
It’s nice to use the money in pronunciation, loading with what we can power is minor, ya que is an eercicio que aisla mucho the biceps, pues apenas intervienen the muscles of the antebrazo. For this it is necessary that we reduce the load of the mochila, and we can realize the perfection of the movement.
Finally we will be able to detain in the agrarian neutro, which consists in holding the palms of the hands in vertical shape. This allows us to work the biceps, but incidents occur on the supinator, which are located in the antebrazo part.
The realization of the curl is the same as the one described earlier, and that each movement must be concentrated and important as it ascends and descends, we realize each phase slowly to not lose tension in the working muscles. In this mode, although we do not lack manpower, we will have a perfect development of the biceps to all levels.
Diamond flexions for triceps
The work of the triceps allows us more variations, and to empathize, we will remove them diamond flexions. It is known because of the collocation of the manos of the various flexions. The manas the colocaremos juntas, as at the middle of the pitch, haciendo a species of diamond shape with the hands of both men.
The rest of the body is the rectangular mantle, support only at the point of the pies. If we can do it here, another alternative is more difficult than supporting the toddlers on the couch to support my body weight. We do not believe that in this case the resistance is our own weight, that it is what we need to do with the muscles.
The flexions in diamond are characterized by the collocation of the diamonds with the shape of the diamond, which is what we have concentrated the tension in the triceps
To achieve this, we simply remove the column and elevate the body by means of the activation of the triceps. It is up to the posture of the men, that to be together in the center, haran that all the tension is concentrated in these muscles. If we are accostumbrados to work with conventional flexions, the principle can result in inconvenience, so it is good adapters to the movement by supporting the rollers in the sole, to make sure to do only the points of the pieces.
Triceps backgrounds
Another owner who wants to go to the time to work his triceps son lthe traditional foundations. Only on this occasion will we realize support in a room that we will serve as a bank for elevating and descending, and then we can concentrate all the tension on the working muscles.
For our colloquiums to climb into the room. The palms of the manor deberan are colocadas on the border of the sea, y the other point of support will be the talons of the pies, who is standing in the sun. The braziers should be colocados long back, ligerament doubled by the codes, that they also have back hats.
Belangrike colocar los brazos hacia atrás to concentrate on the tension in the triceps
Depending on this position, the harem we will lift our body, and realize a controlled control of the body, mediating the activation of the muscles of the triceps. This part of the brazos will be the one that will increase the tension of the owner. For this it is necessary that we keep the braces straight and not separate them laterally, and in this way we will reduce the tension and decrease the incidence in the working muscles.
Triceps Bridge
As an alternative to working out the triceps without fail, we are going to detain the concoction known as triceps bridge. For these solos we need our body, which we can colocar boca arriba, supported solely by the talons of the pies and with the brazos hacia atras and supported in the palms of the men.
In this position we are going to be able to move there, making sure that the cabbage is moving in front without doubling the spring at the height of the cervicals. With the palms of the maneuvers in the sole, the codes of the wombs move backwards, in a way that concentrates all the tension on the triceps.
The collocation of the brazos is fundamental, while the body of the colocamos does not move at all to lift the action of the triceps
Maintain the most correct body possible, what we will have elevate the action of the triceps. To do this we will be able to make a simple move in which the code will intervene twice to be able to lift the body of the pillar. It is important that we focus on the tension in the working part, and even though the movement is not very deep, we can feel it during the moment that the activity lasts.
With these features we will serve to work the brazos at home. Important that we consider the concentration in the working part. If we repeat a lot during the post, but it’s important, we can train hard, if we do not care much about it, it is difficult to avoid tension in other parts of the body.
Images | Pexels
Video 1 | Youtube / AnthoniMontalban
Video 2 | Youtube / HowCastSpain
Video 3 | Youtube / P4P Español
Video 4 | Youtube / Trans America Fit
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