post workout meal

Best Tricep Workouts For Women – Get Toned Arms

1. Triceps Extension

The triceps extension is a very simple yet fruitful exercise. You can use dumbbells or a resistance band to do this exercise.

How To Do Triceps Extension

1. Hold a 10-pound dumbbell with both your hands. Your feet should be shoulder-width apart, abs engaged, and shoulders relaxed.
2. Slowly raise your hands above your head. Extend your arms fully, with the palms facing the ceiling.
3. Flex your elbows and lower your forearms behind your head until they touch your biceps.
4. Exhale, and bring your forearm back to the starting position.
5. Do 2 sets of 10 reps.

2. Skull Crushers Or Lying Triceps Extension

 

How To Do Skull Crushers Or Lying Triceps Extension

1. Lie on a bench. Hold a 5-pound dumbbell in each hand, with the palms facing each other, and the arms extended up.
2. Flex your elbows and bring the dumbbells down towards your shoulders.
3. Pause for a moment.
4. Bring your forearms back to the starting position.
5. Do 2 sets of 10 reps to feel the burn.

3. Triceps Dips

How To Do Triceps Dips

1. Stand in front of a bench. Lower your body. Hold the bench by placing your hands behind. Ensure your fists are facing forward, and the legs are extended. Support your body with your heels. Keep your abs engaged.
2. Slowly lower your body, back straight, until your elbows are at a 90-degree angle.
3. Slowly rise to the starting position.
4. Do 3 sets of 5 reps.

4. Triceps Push-Ups

How To Do Triceps Push-Ups

1. Lie down on your stomach. Lift your body by supporting it with your toes and palms. Keep your palms closer than the normal shoulder-width distance.
2. Lower yourself until your chest touches the floor. Inhale as you do so.
3. Pause for a moment and raise your body back to the starting position.
4. Bend the arms as much as you can. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Pace your hands on a higher surface or lower the knees on the ground to modify.
5. Do 2 sets of 10 reps.

5. Ball Push-Ups

How To Do Ball Push-Ups

1. Place a medicine ball in front of you.
2. Keep your palms on the ball, with the fingers facing out. The palms must be close to one another, and arms fully extended.
3. Keep your legs straight and extended. Support your lower body by flexing your toes and touching the floor with them.
4. Slowly go down until your chest touches the ball.
5. Bend the arms as much as you can tolerate. Lower your chest toward the ground while keeping the shoulders in line with the elbows throughout. Place your hands on a higher surface or lower the knees on the ground to modify.
6. Use your strength to rise back to the starting position.
7. Do 2 sets of 10 reps. 

   6. Triceps Side Push-Ups

   

   
   

   How To Do Triceps Side Push-Ups Lie down on one side. 

   Place one foot on the other. Keep your abs engaged and the top arm’s palm flat on the floor. Wrap the other arm around your waist. Use the top arm to push your upper body up until it is fully extended. Pause for a moment and then lower your body. Inhale as you do so. Repeat 2 sets of 10 reps on each side.

   7. One-Arm Press

   

    

   How To Do The One-Arm Press.

   Stand with your feet shoulder-width apart and hold the weights in both hands. Flex both your arms and bring them close to your chest .Raise one arm straight above your head. This is your starting position. Flex your elbow and lower your forearm behind until the dumbbell touches your shoulder. Your little finger must face the ceiling. Slowly bring your forearm up until your hand is fully extended. Do 2 sets of 10 reps for both the arms.

   8. Reverse Grip Triceps Pushdown

   

    

   How To Do Reverse Grip Triceps Pushdown.

   Attach a straight bar on a high pulley in your gym. Face the bar and hold it with your palms facing upward, arms and feet shoulder-width apart, and elbows close to your body. Pull the straight attachment down to your chest. Keep your upper arms stationary. This is the starting position. Inhale and bring the straight attachment down until it is near the point where your hips end. Exhale and bring your forearms back up to the starting position. Do 2 sets of 10 reps.

Best Back Exercises for Women

1: Spreading Wings Lift

Execution method:

• Stand holding a light pair of dumbbells with feet shoulder width apart. Hold the weights on your sides with arms slight bent and locked at the elbows. Maintain a neutral spine.
• Lift both arms out to your sides. Think of trying to bring your shoulder blades together, while maintaining a slight bend in your elbows. Stop when your hands are at shoulder level. Hold for 2 seconds.
• Slowly lower the weights to the start position.

 

2: One Arm Rowing (Dumbbell)

Execution method:

• Stand alongside a bench with your left knee closest to it. Place your left knee on the bench. Hold a medium-weight dumbbell in your right hand and let it hang at your side with your palm facing toward your thigh. Rest your left hand on the bench. Your torso should be angled at about 30 degrees.
• Pull from the upper back muscles to bring the weight up towards your armpit. Your elbow should come directly up, rather than out. Hold the top position for a two-second count.
• Slowly lower to the start position. Repeat on the other arm after completing the required number of repetition.

3: Bent Over Dumbbell Row

Execution method:

• Stand holding a pair of medium-weight dumbbells with your feet shoulder width apart or together. Bend your knees slightly and angle your upper body forward at about 30 degrees. Maintain a neutral spine with a slight arch in the lower back. Keep a tight core.
• With arms hanging down in front of your body, draw your shoulder blades down and together. Now pull the weight up to your rib cage. Keep your torso in a fixed position.
• Hold the top position for a second or two, feeling the squeeze through the latissimus dorsi. Then slowly lower back to the start position.

 

4:Close-Grip Lat Pulldown

The close grip lat pulldown is an effective compound exercise that hits the uppers lats and increases strength throughout the entire back. Using the close-grip position increases your elbow’s range of motion. This workout is done seated, legs stabilized beneath the pad.

• Taking a close-grip, your hands should be at or closer than shoulder-width.
• Tighten your core and keep your chest up as you pull the barbell down and towards your chest.
• Be sure to pull with your lat muscles.
• Once the bar is at your chest, slowly allow it to return to the starting position keeping tension throughout the movement.

5:Seated Cable Row:

he seated cable row is another favorite back exercise with cable. It works the primary muscles specifically the lats, mid back, and traps. There’s also some emphasis on secondary muscles like the posterior delts and biceps.

The seated cable row can replace or enhance exercises like the dumbbell row and barbell bent-over row.
Keep your form strict on the cable row by pulling back the shoulder blades with each stroke.

 

Exercise for back

Preventionary measures for corona virus(COVID-19)

Preventions:
There is currently no vaccine to prevent corona virus disease 2019 (COVID-19). The best way to prevent illness is to avoid being exposed to this virus. However, as a reminder, CDC always recommends everyday preventive actions to help prevent the spread of respiratory diseases, including:

    Avoid close contact with people who are sick.
    Avoid touching your eyes, nose, and mouth.
    Stay home when you are sick.
    Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
    Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.

    Follow CDC’s recommendations for using a face mask.
        CDC does not recommend that people who are well wear a face mask to protect themselves from respiratory diseases, including COVID-19.
        Face masks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to  others. The use of face masks is also crucial for health workers and people who are taking care of someone in close settings (at home or in a health care facility).

    Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.

        If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.
Basic protective measures against the new corona virus

Stay aware of the latest information on the COVID-19 outbreak, available on the WHO website and through your national and local public health authority. COVID-19 is still affecting mostly people in China with some outbreaks in other countries. Most people who become infected experience mild illness and recover, but it can be more severe for others. Take care of your health and protect others by doing the following:

Wash your hands frequently

Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.

Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.
Maintain social distancing

Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing.

Why? When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.


Avoid touching eyes, nose and mouth

Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.
Practice respiratory hygiene

Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.

Why? Droplets spread virus. By following good respiratory hygiene you protect the people around you from viruses such as cold, flu and COVID-19.
If you have fever, cough and difficulty breathing, seek medical care early

Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority.

Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.

Stay informed and follow advice given by your healthcare provider

Stay informed on the latest developments about COVID-19. Follow advice given by your healthcare provider, your national and local public health authority or your employer on how to protect yourself and others from COVID-19.

Why? National and local authorities will have the most up to date information on whether COVID-19 is spreading in your area. They are best placed to advise on what people in your area should be doing to protect themselves.