3 Best Exercises to build TRICEP MUSCLE

 3 Best Exercises to build TRICEP MUSCLE

Hello guys kaise ho aap aaj main apko tricep muscle ke bare me btauga or top 3 exercise bhi btauga tricep ki tricep ki bhoht sari exercise hai 100 se bhi jada hai lekin main apko 3 exercise btauga jo apke liye best hai chahe aap muscle build kare rahe hai ya aap fat lose karna chahte hai ya beginners hai agar aap ye top 3 exercise per focus karege toh aap tricep ke sare head ko train kar sakte hai exercise btane se pahle main apko btata hu tricep ke muscle ke bare me jaise maine apko apni pichle triceps ke blog me btaya hua hai tricep ke 3 heads  hote hai uske ander 3  muscle hote hai sab se pahla long head tricep uske baad outer tricep matlab lateral head tricep uske baad hai medial tricep toh 3 muscle hai guys tino muscle ko train karna jaruri hai bhoh se log long head or outer muscle ko hi train karte hai wo medial ko nhi train karte shyad unko malum nhi hai medial muscle kah per hai uski kon se exercise hai toh ye jaruri hai apko malum hona chaiye muscle ke bare me uske baad us muscle ko train karna jaruri hai har week me train kare tab wo muscle jaa kar baki muscle ke equal grow karega guys aap muje comment kar ke jarur btaye meri information apko kaisi lagti hai toh shuru karte hai top 3 exercise tricep ki.

1. BARBELL SKULL CRUSHER :- humari pahli exercise hai guys skull crusher ye apke long head ki exercise hai jab apki albos 90 degree me hoti hai tab apka long head khichta hai long head ke muscle fiber khichte hai long head train hota hai iss exercise ko  jab kuch log karte hai toh wo apni albos ko niche late hai toh wo albos ko bhar le jate hai koshish karo ki apki albos jitni close rahe utna better hai agar aap apni albos ko bhar le kar jaa rahe hai toh aapke jo supporting muscle hai wo involve hote hai or jo long head primary mucle hai wok am train hota hai toh aap apni albos ka dhiyan rakhe iss exercise ko aap flat bench per lga sakte hai aap isko decline bench per bhi lga sakte hai wo thoda advance level aa jata hai guys ye exercise long head ka size build karne ki exercise hai long head tricep ka bada muscle hai or bhoht hi important hai guys main apko btau ki apki jo arm hai usme bicep 40%  hai or tricep 60% hai log bicep per jada focus karte hai tricep nhi karte hai bicep ke ander 2 muscle hai tricep ke ander 3 muscle hai iss liye tricep muscle bada hai tricep lgane se apka arm ka jo size hai wo jada bada lagega bada hoga aap tricep ke tino head per focus kare jo ye exercise hai ye mean head ki hai long head ki isse aap ka kafi jada mass develop kar sakte hai dumbbell overhead ho gya skull crusher ye long head ki exercise hai.

2. TRICEPS PRESSDOWN :- guys ye exercise jo outer muscle hai jo lateral tricep ka uske liye hai yah per kafi log apni albos ko upper le jate hai apne won hi karna jab aap albos ko upper le jate hai jada toh apke dusre muscle bhi involve hone lagte hai apnewo nhi karna apki koshish rahni chaiye jo apki arns hai wo bilkul straight ho or aap use 90 degree per contract kare apni albos ko lock rakhe albos ko upper na jane de wo fir cheat ho jayega apki form sahi hona jaruri hai isme weight kitna heavy lift kar rahe hai isse koi matlab nhi hai sab se pahle apki form sahi ho or mind connection bnaye apni arm puri niche extend kare full range of motion chaiye apki arm bilkul straight honi chaiye tabhi ye muscle activate hoga ye muscle pura activate nhi hoga jab tak aap extend nhi karege guys soch kar or samj kar exercise ko lgaye.

3. BENCH DIPS :- guys humari agli exercise hai bench dips iss exercise me apne bench per apne perh rakhne hai apke hath bhi bench per hone chaiye isme apka jo medial muscle hai small muscle wo activate hoga toh ye jaruei hai isko aap body weight exercise se bhi lga sakte hai aap apni thighs ke upper weight ko bhi rakh sakte hai ye aap per depend karta hai.

Toh guys ye 3 exercise hai aap apne workout me add kar sakte hai guys aap koi bhi workout kare lekin sab se jada important apki diet hoti hai chahe apne muscle gain karna ho ya fat lose karna ho ye apki diet per depend karta hai 70%  nutrition hota hai agar apko muscle gain karna hai toh apko calorie surplus me jana padega definition lani hai toh apko calorie deficit me ana padega matlab kam calorie leni padegi ye apko samjna jaruri hai jaise maine bola bicep 40% hai tricep 60% hai apki arm ka aap tricep ko ignore na kare waise toh apko body ka koi muscle ho agar aap gym jate ho toh kisi ko bhi ignore na kare guys ab baat karte hai rep ranges ki agar apne mass build karna hai apki rep range 6-10 honi cahiye agar aap fat lose kar rahe hai toh wah aap 3 set lga sakte hai reps range apki 15-16 honi chaiye guys apki nutrition per depend karta hai guys ye thi aaj ki information aap coment kar ke btaye apko kaisi lagi meri information agar aap kisi or topic per information chate hai toh jarur btaye main usper bhi blog jarur bnauga toh milte hai guys naye topic ke sath tab tak ke liye bye take care.