Bodyweight Exercises (Triceps)?!
Question: Bodyweight Exercises (Triceps)!?
After 1 month of daily pushups,i finally see some (in fact not very noticable) improvement in my chest!.
My question is that is there any bodyweight exercises for triceps and how often must i do it!.
Better still,can anyone provide me a bodyweight workout that requires minimal equipments!?I have no access to any form of equipments except a pull-up bar in my school!.
Also,does sleeping less affects muscle growth!?
Btw,im 15 y!.o!. and is 55kg 170cm (yes im skinny :( )Www@Answer-Health@Com
My question is that is there any bodyweight exercises for triceps and how often must i do it!.
Better still,can anyone provide me a bodyweight workout that requires minimal equipments!?I have no access to any form of equipments except a pull-up bar in my school!.
Also,does sleeping less affects muscle growth!?
Btw,im 15 y!.o!. and is 55kg 170cm (yes im skinny :( )Www@Answer-Health@Com
Answers:
If I'm not wrong, at your age, you won't see the kind of muscle growth yet that you will see when you get older!.
That said, you can do seated dips with body weight for triceps, or tricep pushups!.
Tricep pushups are basically just like a regular pushup, except that you put your thumbs and forefingers together, to make a diamond, and the tricep then takes most of the weight!.
Seated dips require a very secure chair or bench of some sort!. From sitting, extend your legs and plant your heels on the floor as far away as you can!. Slide your behind just off the front of the chair and put your palms down about shoulder-width apart, with your fingers curled over the front edge of the chair!. Starting from the up position, slowly lower yourself until you have about a 90 degree bend in your arm, and then push yourself back up to a full arm extension!. Make slow, controlled movements, and breathe out on the exertion/in on the recovery!. Make certain your chair or bench is well-secured because it may tip forward and out from under you if not!.
If you have two chairs, you can place your heels on an opposite chair for a bit more resistance!. Use caution to go slow and controlled, and not to dip too far down, to avoid shoulder injuries!. If you feel any shoulder pain, stop this exercise and try something different!.
You'll want to work triceps after chest (as they're smaller muscles than the pecs) and you should try to give each muscle group at least 2-3 days to heal before working them again!.
You might do pushups (chest) and dips/triceps on Monday
Pullups and chinups (palms facing you, more bicep than back) on Tuesday
Shoulders and legs on Wednesday
Off Thursday, etc!.
Some people go Mon-Wed-Fri and give each group a full week to heal!. That's ok too!.
Some bodyweight exercises you can use are
Chest - pushups!. Vary your hand and foot position and, if you get to where they feel to easy, widen your feet, lift one hand, and do one-handed pushups!. Feet on the ground will give a lower chest workout!. Body horizontal, feet about 1' above ground, will give center chest, and feet high (2-3') will give an upper chest workout, like an incline bench!. You also will be handling a higher percentage of your body weight, though, so be careful!.
Back - Pullups (wide grip, palms away, vertical)
Pullups (narrow or wide grip, angled or horizontal!.!.!.feet resting on chair or table, pulling toward your chest)
Triceps - diamond pushups, dips
Biceps - chin ups (palms toward you)
Legs - calf raises on a step or ledge (stretch the calf by dipping the heel down below level, then standing up to full toe extension)
- deep knee bends / squats - vary between feet together, shoulder width, and wide depending on comfort to the knees, etc!. Keep the back vertical!.
Shoulders are tough to do with body weight, unless you can do headstand pushups!. Pushups will help with the shoulder too, though!.
You may well pick up anything relatively heavy in each hand and do lateral arm raises with them!. Raise your arms to the sides, slightly bent, and lower!. You could also raise them to the front, slightly bent, etc!.Www@Answer-Health@Com
That said, you can do seated dips with body weight for triceps, or tricep pushups!.
Tricep pushups are basically just like a regular pushup, except that you put your thumbs and forefingers together, to make a diamond, and the tricep then takes most of the weight!.
Seated dips require a very secure chair or bench of some sort!. From sitting, extend your legs and plant your heels on the floor as far away as you can!. Slide your behind just off the front of the chair and put your palms down about shoulder-width apart, with your fingers curled over the front edge of the chair!. Starting from the up position, slowly lower yourself until you have about a 90 degree bend in your arm, and then push yourself back up to a full arm extension!. Make slow, controlled movements, and breathe out on the exertion/in on the recovery!. Make certain your chair or bench is well-secured because it may tip forward and out from under you if not!.
If you have two chairs, you can place your heels on an opposite chair for a bit more resistance!. Use caution to go slow and controlled, and not to dip too far down, to avoid shoulder injuries!. If you feel any shoulder pain, stop this exercise and try something different!.
You'll want to work triceps after chest (as they're smaller muscles than the pecs) and you should try to give each muscle group at least 2-3 days to heal before working them again!.
You might do pushups (chest) and dips/triceps on Monday
Pullups and chinups (palms facing you, more bicep than back) on Tuesday
Shoulders and legs on Wednesday
Off Thursday, etc!.
Some people go Mon-Wed-Fri and give each group a full week to heal!. That's ok too!.
Some bodyweight exercises you can use are
Chest - pushups!. Vary your hand and foot position and, if you get to where they feel to easy, widen your feet, lift one hand, and do one-handed pushups!. Feet on the ground will give a lower chest workout!. Body horizontal, feet about 1' above ground, will give center chest, and feet high (2-3') will give an upper chest workout, like an incline bench!. You also will be handling a higher percentage of your body weight, though, so be careful!.
Back - Pullups (wide grip, palms away, vertical)
Pullups (narrow or wide grip, angled or horizontal!.!.!.feet resting on chair or table, pulling toward your chest)
Triceps - diamond pushups, dips
Biceps - chin ups (palms toward you)
Legs - calf raises on a step or ledge (stretch the calf by dipping the heel down below level, then standing up to full toe extension)
- deep knee bends / squats - vary between feet together, shoulder width, and wide depending on comfort to the knees, etc!. Keep the back vertical!.
Shoulders are tough to do with body weight, unless you can do headstand pushups!. Pushups will help with the shoulder too, though!.
You may well pick up anything relatively heavy in each hand and do lateral arm raises with them!. Raise your arms to the sides, slightly bent, and lower!. You could also raise them to the front, slightly bent, etc!.Www@Answer-Health@Com
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Good luck!Www@Answer-Health@Com
I've tried so many different diets in the last 10 years that I can say now, they don't work!
A few months ago, I came across a great product for weight loss (it's actually a colon cleanse) and like many others I was skeptical about it!. But I really wanted to lose weight and I tried it (it's 100% natural)!. The results were excellent!. I lost about 20 pounds in 2 months with this detox!. That's why I recommend you check this product at http://www!.thin-quick!.us where they have a free trial and you only pay $4!.95 shipping and handling!.
Good luck!Www@Answer-Health@Com
you should invest in some dumbbells from walmart!.!.!.they're pretty cheap!.!.!.but you can do backwards pushups!.!.!.you put your legs out in front of you and your arms at your side (sitting) and you lift yourself up!.!.!.this will work your triceps more than pushups!.!.!.
and sleeping is real important!. get at least 8 hours!.Www@Answer-Health@Com
and sleeping is real important!. get at least 8 hours!.Www@Answer-Health@Com
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diamond push ups wide push ups and yes sleepin foes affect ur muscle growth if u dont get any rest ur muscles will break down and never be able to rebuild to become stronger!. also try jackhammer pushupsWww@Answer-Health@Com
Dips with a chair!. Either two chairs and full dips or one chair, put your hands, palm down and fingers facing forward, extend your legs and dip down!. Many bodybuilders using weights also use these dips!.!.!.they are very effective!.Www@Answer-Health@Com
yes sleeping less affects muscle growthWww@Answer-Health@Com