Tricep workout for womens<\/figcaption><\/figure>\r\n<\/dt>\r\n<\/dl>\r\n<\/div>\r\nFasten the rope to the support of a pulley machine. Grip the rope with your hands straighten your arms with hands that are directly over your head while palms are facing each other grasp elbows near to head and put your arms at right angles to upward with your hand fingers are pointing towards the ceiling. Lower the rope behind your head slightly while holding your upper arms still. <\/span><\/p>\r\nThen breathe in and stop when triceps are fully stretched. Reverse back to the initial position and by bending your triceps then exhale.<\/span><\/p>\r\n\r\n10 minutes on the elliptical machine<\/span><\/strong><\/p>\r\n<\/blockquote>\r\nFor this purpose, you have to learn about the different features of this machine from your gym trainer.<\/span><\/p>\r\n<\/span>Workout for Shoulders and Back<\/span><\/strong><\/span><\/h2>\r\nStanding barbell military press \u2013 4 sets of 10 reps:\u00a0 \u00a0As the squat rack is used to support you in proceeding your squats by addition of weight as a result you will easily set up your position so set up the barbell in this rack at mid-chest height.<\/span><\/p>\r\n Seize the bar with the help of hands moderately broader than shoulder-width while palms are facing forward, your thumb should be over the bar instead of under the bar. <\/span><\/p>\r\nStand near the bar and twist your knees, spasm your abdominal and gluteal muscles and drive up with your legs to stand and grab the bar take few steps back then raise the bar and keep your core and gluteal muscles stiffened throughout this procedure for making a solid base because if you loss stiffness of these muscles there are more chances that you will lose stamina.<\/span><\/p>\r\n Bend your back and exert pressure on the spine your elbows should be pointing forward now take a deep breath drive the bar straight up push your head forward so you will be able to align your biceps closely with your ears keep in mind don\u2019t bend your back at this stage then lower the bar to chin level move your head back slowly keep your core and gluteal muscles firmed during this set then put the barbell down now you are free to repeat it. \u00a0<\/span><\/p>\r\n<\/span>Dumbbell lateral raises \u2013 4 sets of 15 reps<\/span><\/strong><\/span><\/h3>\r\nTake a dumbbell in each hand either in a standing or sitting position. Your back should be straight while contracting your core muscles including pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spine, and diaphragm, latissimus dorsi, gluteus maximus, and trapezius.<\/span><\/p>\r\n Then gently lift the dumbbell while your arms should be correspondent to the ground and elbow should be slightly twisted then bring it down uniformly. Avoid overspending.<\/span><\/p>\r\n<\/span>EZ bar upright rows \u2013 3 sets of 15 reps<\/span><\/strong><\/span><\/h3>\r\n