To counteract the so-called flabby arm and also build up the triceps proficiently, professionals like to advise the triceps machine . With the right exercises, you can finally say goodbye to the pudding arm with a clear conscience. However, many users make crucial mistakes that can have the opposite effect on the triceps. However, if the triceps machine is used optimally, the upper arm can be brought into shape within a very short time.
To avoid mistakes
Athletes who are unsure of how to use the triceps machine should, in the best case, visit a gym where not only the selection of equipment and dumbbells is large, but where the focus is also on the upper arms. In total, professionals advise the use of four different devices to gradually bring the arms into shape. These include, first and foremost, the biceps machine, the biceps curl, the kickbacks, and last but not least, the tripiceps machine. Unfortunately, mistakes are often made with the latter, but in the long run this can lead to not inconsiderable damage. At the same time, the use of the tripiceps machine does not necessarily have to be difficult. Strength athletes should therefore not be shy and get help, so that the work on this device can bear fruit from the beginning.
Good training for solid results
Training on the triceps machine primarily trains - how could it be otherwise - the triceps. However, if the machine is used correctly, not only upper arms but also forearms and wrists can be strengthened. For this reason, professionals advise not only the biceps machine, but also the triceps machine, with which different settings can be made. Important: many users do not make correct settings before training, while the device should be adjusted according to body size.
If the triceps machine is being used for the first time, the athlete must nevertheless get used to the movement sequence. For this purpose, it is advisable to use only a little weight at the beginning and to increase it gradually. However, this should only be the case when the machine is also perfectly mastered. To avoid mistakes for this reason, the assistance of a fitness trainer is advisable, who can skillfully correct faulty movement sequences. However, to avoid too much strain and too high intensities, the muscle parts should never be overloaded. Therefore, it is recommended to keep the repetitions within certain limits and also to take breaks.
In order for the work on the triceps machine to remain promising, the training content should be changed and restructured every 6 to 8 weeks.
Correct positions are crucial
Numerous athletes are surprised after the training about pain or incorrect loads - this has the background that the triceps machine was not used correctly. In order to avoid injury, the correct training position should be adopted first and foremost. If the training device has been adjusted to the personal body size, the back should lie as close as possible to the back pad, the feet should be placed shoulder-width apart on the floor and the upper and lower legs should each be at a right angle to each other. Now the handles of the triceps machine are embraced, with the elbows each taking up an angle of 90°.
The core muscles are now tightened while the arms stretch against the resistance of the triceps machine. After all, every single movement comes from the arms only. When pressure is felt, the athlete inhales and holds the position for a moment. When holding the final position, however, the elbows should never be fully extended, as this can lead to overloading of the joints and consequently to injury.
In order to achieve maximum success, the triceps machine should always be used in the correct relationship. Thus, in addition to the workout, a certain rest period is also useful. Finally, the avoidance of a hollow back and the upright posture along with correct exercise sequences complete the picture.
Read also:
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Editors fitnessmarkt.de (EA)
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Published on: 7 July 2015