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Kickback(Triceps Exercise)

Kickback(Triceps Exercise):
           
                               
It is also a most effective exercise for triceps. In this exercise your muscle activation is 80%. When you push the dumbell upside your hand will be work against gravity. When you are doing this exercise the upper arm of your hand is stabilized. If you feel your elbow drifting down you can use lighter weight. 

1: Put your left foot on a step and stable it and use your left arm to support your back after holding a bench during this exercise.
2: Hold a weight in your right hand and through the dumbbell upside to the torso level. 
3: You have to take your lower arm downside with making a angle of 90 degree with upper arm.
4: In every next set increase your dumbbell wait.
5: After completing thus exercise with right hand, repeat it with the left hand.

Sets:- 6-8
Reps:- 10-12
Rest:- 60-90 seconds

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.

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