Relief hands are the dream of all women. However, time takes its toll and over the years our hands lose their tone, the skin becomes flabby and sagging. To avoid this, it is imperative to perform exercises for the arms, and most importantly, for the triceps.

Hands are one of the most common problem areas in women, although not every woman pays attention to this area. The reason for this neglect often lies in the fact that in a calm, lowered state, the hands look normal. Therefore, women do not pay attention to their condition. But as soon as you raise your hands up, flabby skin and sagging are instantly exposed. And the culprit is triceps, the most insidious arm muscle. In the people, sagging triceps is called differently – “butterfly effect”, “bat”. For some, the triceps sags only near the shoulder, for someone along the entire length from the elbow to the shoulder. In any case, even a slight sagging of the triceps needs to be worked on so that in the future the arms do not look flabby.

Triceps exercises at home
1. Push-ups

The simplest and at the same time effective hand exercise is push-ups. You don’t need any equipment for this exercise and you can easily do it at home.
Take a position lying on the floor. Bend your elbows, lowering your body parallel to the floor. Then slowly straighten your arms and return to the starting position. If it’s hard for you to do push-ups from a prone position, then you can do a lightweight version with emphasis on your knees.

2. Wall push-ups

Become facing the wall. Feet together, palms on the wall. Hands at shoulder width. Bend your elbows until your forehead touches the wall lightly. Extend your elbows and return to the starting position.

3. Chair push-ups

For this triceps exercise, you will need a chair. Stand with your back to him. Place your hands on the edge of a chair and bend your knees. We bend our elbows and slowly lower the body to the bottom. Extend your elbows and return to the starting position.

4. Reverse push-ups

Sitting on the floor, take your hands back 15 cm from the pelvis, taking emphasis from behind. The palms are facing forward. We bend our knees and raise the pelvis above the floor, fix it for a moment and lower it. When performing this exercise, the elbows should look strictly back.

Triceps exercises with dumbbells
1. Extension of arms with a dumbbell

To pump up the triceps will also help the exercise to extend the arms with dumbbell.
Sitting on a chair, back straight. Take one dumbbell with both hands, bend them at the elbow and put them behind your head. Slowly lower the dumbbell down behind your head, then return it to the starting position. When doing this exercise, try not to lean on the back of the chair. It is extremely important not to tilt the body during the exercise, so the weight of the dumbbell will be directed specifically to the triceps.

2. Extension of the arm with a dumbbell

The same exercise can be performed on one hand. Raise your hand with a dumbbell. While inhaling, bend your arm at the elbow and lower the dumbbell behind your neck. Then return to the starting position. Remember that during this extension, the shoulder part of the arm must be motionless.

3. Extension of the arm in an inclination

Another popular triceps exercise is the bent-over arm extension. This exercise is especially loved by bodybuilders, but this exercise is also ideal for home use. Take a chair. Lean forward so that the body is parallel to the floor. With one hand we rest on a chair, in the other hand we hold a dumbbell. The arm is bent at a 90 degree angle. Slowly unbend the arm and bend. Then we change hands.

4. Extension of the arms with a bent body.

The body is parallel to the floor, the legs are slightly bent at the knees. During
For this triceps exercise, your back should remain straight!
Hands with dumbbells are bent at the elbows. We unbend our arms, fix them for a second and return them back.

One of the most frequently asked questions is how many exercises to do and how much dumbbells to work with. It depends on what goals you set for yourself. Usually, when triceps sag, you need to not only pump it up, but also remove excess fat, that is, dry your hands. If your goal is to lose weight and tighten your arms, then the exercises should be performed with light weight, many repetitions of several approaches. The number of repetitions can reach 25-30 times. They must be carried out vigorously. As for weight, you can even start with dumbbells of 0.5 kg, gradually increasing the load. If you want to build muscle, then you need to work with more weight and not as many reps. Usually it is 5-8 repetitions for several approaches.