Begin with light aerobic exercise workout. Strength training can not be performed on the muscles are cold, it can cause injury.
Take a dumbbell weight 2, 5-5 pounds and lie on your back. Legs bend at the knees and place your heels on the floor. Raise your hands so that they are above the shoulders. Bend your elbows, pull the arm along the body and parallel to each other. Expand palm facing you. Loins should be tightly pressed to the floor. If this is you can not, beneath her roll of towels. Tighten your abs. Keep the elbows, wrists and shoulders still, straighten your arms. At the same time in the movement turn the palms away from you. Pause for a moment and slowly bend your arms. Movements should be smooth, without jerks.
Take dumbbells and lie on his stomach on a gymnastic bench. The chin should be beyond the edge of the bench. Legs and pull somknite. Neck strain, hold the head in a horizontal position. Bend your elbows at right angles. Shoulder parallel to the body, forearm - perpendicular. Hands pointing down and turned inwards. Press firmly to the bench hips and tighten your abs. Do not press your hands firmly to the body, they should only slightly touch it. Without changing the position of the shoulders, take your hands back, straightening the elbows. Fully extend arms slightly and take them for a spin. Bend your arms and return to starting position.
Attach to the upper block of the simulator rope handle. Stand up to the front face, feet slightly apart and your knees bent slightly. Hands, grasp the ends of the arm, palm, expand inside. Bend your elbows. Gather in the stomach, spine should be relaxed. Do not lift the shoulders. Straighten arms and spread to the sides of the handle. At the lowest point your thumbs touch the thighs. Hold the handle and slowly return to starting position.
All exercises for the triceps should be done slowly and smoothly. Make sure that your shoulders and elbows while working remained motionless. Perform each exercise for three sets, 12-15 reps each.
After weight training, do the stretching triceps. To do this, stand up straight. Put your right hand on your left shoulder, elbow pointing forward. Left hand, grasp the right elbow and pull to the side of the left shoulder. Feel the tension in the muscles and hold for 12-20 seconds. Repeat for the left hand.