Olá, meninas!
Nem todo mundo conhece ele pelo nome, mas quem já fez academia sabe que o músculo da parte de trás do braço chama “tríceps braquial“. Ele é uma das top 5 reclamações das mulheres quando começam a fazer exercício, ao lado da barriga, bumbum, pernas e coxas.
Quem não tá feliz com o tríceps aí levanta a mão! Tá, não quer levantar porque ele tá meio molinho? Não se preocupe. Hoje a gente traz um circuito com 3 exercícios que dá pra fazer de casa vão deixar o “tchau-ceps” bem durinho!
Faça esses exercícios na sequência, como um circuito. Experimente fazer 2 ou 3 séries de 10 a 15 repetições de cada um.
Dá uma olhada!
É como uma flexão no chão, mas por causa da angulação diferente que a articulação fica, o movimento é mais fácil de fazer. Certifique-se de que a cadeira não balança pra você se apoiar com segurança. Uma mão de cada lado do assento, mantenha as pernas esticadas e desça aproximando o peito da cadeira.
Agora você vai ficar de costas para a cadeira. Dá pra fazer no sofá, na cama ou em um degrau também. Apoie as mãos no assento, afaste as pernas, deixando o joelho flexionado e desça o corpo até quase encostar o bumbum no chão. Mantenha as costas retas o tempo todo.
Sente na cadeira, apoiando bem as costas. Segurando uma caixa de leite (ou alguma coisa pesadinha, como um maltês, um pug ou uma bolsa cheia de maquiagem, por exemplo), abaixe-a por trás da cabeça devagar. Use a outra mão para não deixar o seu cotovelo se mexer. Suba a caixa de novo.
Quando terminar, alongue-o segurando cada braço por 15 segundos como no Tríceps francês unilateral, sem peso.
Rápido, né? Dá pra fazer logo de manhã, de noite ou até no trabalho, quando tiver 10 minutinhos de break.
Bora enrijecer o “tchauceps”!
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Adorei a dica de exercícios, vou tentar fazer e exercitar o músculo do “tchau” porque os meus estaó flácido
[…] de academia pra ter um corpo legal. Abdominais você pode fazer no tapete da sala e nesse outro post a gente já mostrou que dá pra deixar o músculo do tchau durinho em casa. No canal do Saúde na […]
A primeira é bem facil de fazer!! Com o cachorrinho na frente, ainda da pra receber uma lambidinha de estimulo quando estiver com os braços flexionados xD
Bem simples, vou fazer!… Ah, adorei o cachorrinho, muito fofo!
E Kah, você é uma querida de responder as leitoras. Acho fofo da sua parte.
Obrigada <3
Diego, adorei a parte que “beija” o cachorro! Hahaha. Fofos!
Adorei, vou fazer! Adorei essa sessão fitness, traga mais posts desse quando puder :)
Ótimas dicas ,já faço os meus na academia,mas vou mostrar esse post pra minha irmã…
Legal e bem prático gosteii…
blog: http://defreitasmoda.wordpress.com/
Adorei a dica de exercícios, vou tentar fazer e exercitar o músculo do “tchau” porque nas mulheres fica flácido muito fácil.
beijos
http://petalasmaquiadas.blogspot.com.br/
Ameeei a dica! <3