Complete tricep workout

COMPLETE TRICEP WORKOUT

Hello guys kaise ho aap sab guys aaj main apke sath tricep ka workout share karuga ye workout aap kisi bhi normal gym me kar sakte ho main apne blog me jada jankari usi workout ke bare me deta hu jo aap kisi bhi gym me kar sakte ho jaise village me hote h apko jada paise lgakar bade gym me jane ki jarurt nhi hai Phale main apko thoda tricep ke bare me bta deta hu uske baad hum workout ki bat karege kuch best exercise btauga apko complete tricep ke liye kafi log gym jate h unko pta nhi hota hum kon se exercise karnk hai aaj apko ghar se hi soch kar plan bana kar jana chaiye aap mahnt kar rhe ho to thodi or kar lo jisse apko pta hoga ki aaj maine kon se exercise karni hai toh bat kartr hai tricep per. 

guys humare tricep me 3 muscles hote hai Lateral head,long head,medial head apko pta hoga agr nhi pta h toh koi bat nhi jo naye boys hote h unko shuru me nhi pta hota toh aap ye topic dhiyan se dekhna kyu ki ye basic infromation hai ye pta hona jaruri hai main apko bta du ki humari arm me 60% tricep muscle hota hai 40% bicep muscle hota hai agr aap apni arm ka size bada karna chahte hai toh apko tricep muscle train karna jaruri hai tricep me 3 muscle hote h bicep me 3 hote hai bicep ke uper main alag se blog banauga ab baat karte hai workout ki.

1. TRICEP PUSH DOWN

Isme apko back sidhi rakhni apni koniyo ko lock nhi karna muscle lock karna hai apne feel ke sath karna hai mind connection bana kar sath me apko sanse bhi lena hai kafi log apna sans rok kar karte hai asa na kare bat karte hai iske set ki Apne iske 4 set 10 rep ke lgane hai.

2. SKULL CRUSHER USING EZ CURL BAR

Isme aap apni koniya sidhi rakhe apko ye dhiyan rakhna hai apki sari tension muscles ke uper jaa rahi hai weight apne hisab se le le jisme aap 8-10 rep aram se kar le agr isse uper jaa rhe hai toh weight badhaye iske set ki baat kare Apne iske 6 set 10rep ke lgane hai.

3. TRICEP PRESS

Tricep press apko sidhi bar per karni hai bar apko nipple ke niche le kar ana hai jisse apka tension tricep muscle per jayega agr apko shoulder me pain hai toh aap bar ko thoda or nipple ke age le jaye jisse apko houlder me pain nhi hoga iski set ki baat karte hai Apne 4 set 10-12 rep ke lgane hai.

4. TRICEP EXTENTION OVERHEAD 

Aap ye exercise dumbbell se bhi kar sakte hai dumbbell se aap aram se kar sakte hai bar se apko thoda jada mehnt karni padegi apko ek chiz dhiyan rakhni hai apne apni koniyo ko apne head se age nhi lana baat karte hai iske set ki ske aap 4 set 10rep ke karne hai agr aap bar se kar rahe ho dumbbell se kar rhe ho toh apne 6 set 10rep ke karne hai kyuki asan hai agr hum bat kare bar se toh.

5. TRICEP KICK

Isme apne apni arm sidhi rakhni hai back mod kar na rakhe aap photo me dekh sakte hai aap ek hath se bhi kar saktr hai sath me bhi kar sakte hai dono hatho se jab dumbbell sidh kare toh squeeze karwaye muscle ko bat karte set ki 4 set 15rep ke lgane hai.

6. TRICEP DIPS

Agr apke gym me ye machine nhi hai toh aap standing machine per bhi kar sakte hai khade ho kar iske set ki baat kare toh Apne iskeet 10-12rep ke karne hai.

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