Allenare i tricipiti non è facilissimo, soprattutto per chi non ama la palestra e non ha la passione per un fisico scolpito. In molte occasioni abbiamo parlato di braccia a tendina e sicuramente questo muscolo è quello che più influenza la caduta di tono negli arti superiori. Per questo motivo vi suggerisco tre semplici esercizi da ripetere tutti i giorni. E se non avete il manubrio, potete usare una bottiglia d’acqua e lavorare a casa.
Ricordiamoci che i tricipiti sono i principali muscoli estensori dell’avambraccio e che per fare degli esercizi mirati per ridargli il giusto tono, non bisogna trascurare il gomito e la spalla. Fate quindi attenzione a non sforzare troppo le articolazioni.
French press con manubri
Questo esercizio si svolge in piedi: entrambe le braccia sono sollevate sopra la testa e reggono un manubrio dello stesso peso. Il busto deve essere diritto e le gambe leggermente flesse. Le braccia, invece, devono avere i gomiti in avanti e un pochino piegati in modo che i manubri siano leggermente arretrati rispetto all’asse del busto. Ora scendete all’indietro con i pesi, facendo attenzione che i gomiti non si divarichino verso l’esterno. Tornate alla posizione di partenza. Tre serie da dieci.
Estensione avambracci busto inclinato
Entrambe le mani devono sostenere un manubrio. I gomiti devono essere tenuti vicino al busto. La schiena piegata in avanti, dovrebbe formare circa un angolo di novanta gradi con le gambe. Per non sforzare il busto e le ginocchia, piegate un pochino le gambe. In questo caso sono tre serie da 15. Attenzione alla muscolatura, quando spingente indietro le braccia buttate fuori aria e la riprendete tornando alla posizione di partenza.
Estensione verticale tricipiti con manubri
Seduti, manubrio in una mano con impugnatura neutra. Il braccio con il peso deve essere alzato sopra la testa, ma non completamente steso, per non sforzare il gomito e arrecare danni all’articolazione. Flettere l’avambraccio per portare il peso dietro la nuca senza superare i novanta gradi. Ritornare in posizione di partenza. Ripetere l’esercizio dieci volte per parte, per tre serie.
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