Tricep extension exercises, the skull crushers?
In the life of a healthy and normal person, the most important thing is exercise. Exercises keep you healthy and provides the energy to perform the tasks of daily routine. Those who keep the routine of exercise, they stay fit, live longer on average and suffer less from cronic diseases.
What do exercise has to do with gyms?
When we hear the word exercise, it reminds us of gym, heavy equipment and hard workouts, but this isn’t like that most of the exercises doesn’t need any equipment, you just need to know the proper way to carry out exercises. One can carry out exercises without effecting their daily life, infact there are many tasks in daily life which are best examples of exercise, like climbing stairs etc.
Types of Exercises:
There are are many kinds of exercises which can be followed during different times and different trends but a few main kinds of exercises are:
Swimming is an anaerobic exercise and it helps alot, because when you swim, your whole body is in excercise except your joints. For those having any problems in joints such as arthritis, swimming is best option for them.
Cycling is also anaerobic exercise, it helps us in building the upper leg muscles, you can go faster than walking and learn how to balance.
Team sports such as badminton, basketball and football are also good forms of exercises and help us alot in many different ways. Besides exercise they motivates us and give us opportunity to socialize.
Running is another exercise, which also helps alot, specially in losing wait, legs exercises and much more. In fact, running is also known as one of the best ways to overcome depression.
The first commercial gym was opened in 19th century, back then in 1840’s by a French gymnast, which got pretty much fame and since then gyms started to open in many different countries and places and by now, there are gyms in every corner of the world.
Hostels, universities, markets, hotels or any other place you name it, have gyms, some of them are heavily equiped with gym stuff.
With the opening of gyms, people started doing new exercises which they have never done or heard of, for the purpose of staying fit or body building.
In 1960’s a retired Colonel of US air force, named Kennth Cooper wrote a book, which got fame and was the best seller at that time, this book was about fitness. That book initiated the fitness culture, moreover the Olympics of 1970’s also inspired lots of people to start running and stay fit.
Triceps extension exercise:
Tricep extension exercise is an aerobic exercise which uses the hand muscles and helps building the tricep muscles of the hands.
Body parts used:
In the tricep extension exercise, mainly the arms are used, the muscles of the arms are stretched and relaxed to give best results.
Which equipment arms extension needs?
To carry out the arms extension exercise, one need to have dumbbells of different sizes. Any other weight of the same size can also replace the dumbbells.
How difficult is it?
This exercise is neither very difficult nor very easy, but yes this exercise is definitely not for beginners. This exercise can make the beginners run away from the gym. On the scale the difficulty of this exercise is intermediate.
What are the steps?
To do the arms extension exercise, there are a few steps to follow:
- Step 1:
Stand in the position of “split stance” and hold the dumbbell in such a way that your hands are wrapped from the handle of the dumbbell. Align the head and the neck with your backbone and stiffen your core abdominal muscles.
- Step 2:
Going upward phase:
Take your hands upwards, while holding the dumbbell, slowly exhale and take the dumbbell over the head. Your hands should be in vertical position to the floor on which you are standing. You shall avoid changing any kind of position of your head, abdominal muscles, neck or legs. Otherwise, you can lose balance and may harm yourself seriously.
- Step 3:
Take in the breath, and slowly allow the dumbbell’s weight to bend your elbows on the backside. You have to move the dumbbell on the lower side of your head but also control the movement of your upper arms.
You have to move the dumbbell on the lower side of your arms, until your elbows gain 90° angle, or in other words your upper arms starts to move in backwards direction.
Following are the precautionary measures that shall be taken:
- Avoid touching the back of your head, in this way you may injure your head or loose the balance.
- You have to avoid changing the position of your head, legs, arms, abdominal muscles while doing the exercises. This may cause muscle stretch or imbalance.
- Make sure that your are carrying this out on a leveled floor which isn’t slippery.
- Keep tour hands always vertical to the floor and keep your elbows and shoulders wide apart and open from each other.
Which muscles are used in arms extension:
As we know that this exercise is mainly for the increasing arms size or in other words, for building up tricep muscles. So the most used muscle in this exercise is the tricep muscles, but there are also many other muscles used while doing this exercise.
- Tricep Muscles:
The tricep muscles are the muscles are one of the main muscles present in the upper arm, which play vital role in the movement of the arms. These muscles work in co-ordination with the bicep muscles.
- Bicep Muscles:
As you know these muscles work in co-ordination with the tricep muscles, so they are also used in the arms extension exercise, while the arms are stretched.
- Shoulder Muscles:
The shoulder muscles are also extensively used in the arms extension exercise when the arms are stretched and relaxed.
- Minor Muscles:
Other minor muscles such as the latissimus dosri, teres major and minor and posterior deltoid muscles are used extensively in the arms extension exercise and makes the movement possible.