A set of exercises for hands at home is aimed at triceps – a muscle that acts during the movement of the arm and shoulder back and forth, as well as when bending the elbow. In women, the triceps is the most problematic arm muscle, as it begins to sag with age. But this problem is completely solvable. It is enough to periodically include exercises aimed at this muscle in your set of exercises for weight loss or, if you perform targeted exercises, then alternate them – today on your feet, tomorrow on your hands, etc.

Equipment for performing exercises for triceps for women:

To complete the exercise, we need a fitball (a large gymnastic ball), a rubber expander band, a step (a step, a low, stable bench or chair, in extreme cases, and a couple of volumes of the encyclopedia will do), a pair of small weighted balls and a neck from the bar (you can replace the neck and balls with a pair of dumbbells).

How to do triceps exercises for women:

Exercise #1
We lay down on the fitball with our backs, take the bar in our hands (go dumbbells), lower it to the chest, and then lift it up in front of us, straightening our arms completely. We do two sets of 10-15 times. Exercise number 2 We lie down on the fitball with our backs. We take weighted balls (dumbbells) in our hands, raise them straight in front of us on outstretched arms and press the balls against each other. Then we spread our arms to the sides. We do two sets of 10-15 times. Exercise number 3: We sit on the fitball, take one dumbbell in our hands, raise it above our head with straight arms. Elbows are pressed to the head. We bend our elbows (do not tear our elbows off our heads!) And lower the dumbbell back. We lift up again. We do two sets of 10-20 times.
Exercise number 4 We rest with straight arms behind the back on the edges of the step (bench), legs extended in front of us. We go down, bending our elbows, but do not sit on the floor! Raise yourself up with the strength of your hands, fully straighten your arms. We do two sets of 10-15 times.

Exercise #5
Everyone knows push-ups. We push ourselves away from the step. At the same time, the legs are extended, connected together and rest on the floor with socks. Rising, we straighten our arms completely, lowering, we bend them at the elbows, a little short of reaching the step with the chest. We do two sets of 10-15 times.
Exercise #6
We throw the rubber band – the expander over the crossbar (or something stable), take the ends of the tape in our hands at the level of the belt. We press the elbows to the body. We stretch the tape, straightening the arms down, try not to tear your elbows away from your body. We do two sets of 10-20 times.