Kya aapko pata hai aapke bade arms ka raaz Biceps nahi, Triceps hai?
Har ladka Biceps curl karte hue aaina dekhta hai, lekin asli bodybuilder jaanta hai ki T-shirt me arm ko bada Triceps dikhata hai. Aapke arm ka 70% hissa Triceps hai aur sirf 30% Biceps. To agar aap din-raat Biceps hi maar rahe ho, to aap apna 70% result khud hi chhod rahe ho.
Agar Time Kam Hai To Bas Ye 5 Points Padh Lo.
1. 70% Rule: Bada arm chahiye to Triceps pe Biceps se double mehnat karo.
2. 3 Heads, 3 Exercises: Triceps ka ek nahi 3 hissa hota hai – Long, Lateral, Medial. Teenon ke liye alag exercise zaroori hai.
3. Elbow Lock: Triceps ki har exercise me kohni (elbow) ko ek jagah lock rakho. Elbow hila to muscle ka kaam khatam.
4. Full Range: Aadha rep maarne se Triceps kabhi nahi banega. Poora stretch karo, poora squeeze karo.
5. Week Me 2 Baar: Triceps chhota muscle hai, jaldi recover hota hai. Isse week me 2 baar train karne se growth sabse tez hoti hai.
Ab Detail Me Samajhte Hain – Triceps Kya Hai?
Triceps ka matlab hota hai 3 heads wala muscle. Ye aapke arm ke peeche hota hai.
A) Long Head: Ye sabse bada head hai jo kandhe se shuru hota hai. Isi se aapka arm peeche se lamba aur bada dikhta hai. Iske bina arm patla lagta hai.
B) Lateral Head: Ye bahar wala hissa hai. Jab aap side pose karte ho to jo ghode ki naal (horseshoe) jaisa shape dikhta hai, wo yahi hai.
C) Medial Head: Ye andar chhupa hua hai. Ye aapke arm ko motai deta hai, taaki arm ekdum bhara-bhara lage.
Agar aap sirf Pushdown hi maar rahe ho, to aap sirf Lateral head maar rahe ho. Baaki 2 heads kamzor reh jayenge.
Humne isko 3 category me baanta hai taaki aapko pura fayda mile:
1. For Size & Length (Long Head Target):
Iske liye haath ko sir ke upar le jaana padta hai.
Overhead Dumbbell Extension:
Ek dumbbell ko dono haath se pakad kar sir ke peeche se upar push karo. Isme sabse zyada stretch aata hai.
Incline Cable Extension
Bench ko thoda peeche karke cable ko sir ke upar se kheecho. Isme poore time tension rehta hai.
Skull Crusher (Lying Extension):
Ye advance exercise hai, Long head me sabse zyada mass laati hai.
2. For Horseshoe Shape & Cut (Lateral Head Target):
Iske liye haath ko upar se neeche push karna hota hai.
(A). Triceps Pushdown (V-Bar) Gym ki sabse common aur effective exercise. Chest ko halka aage rakho aur sirf (B).Triceps se push karo.
Diamond Pushups: Bina equipment ke Lateral head ke liye best. Ghar par bhi kar sakte ho.
(C). Triceps Dips (Machine/ Bench): Bodyweight se Triceps ko kaatne ke liye.
3. For Thickness & Strength (Medial Head Target):
Iske liye ulta grip aur close grip kaam aata hai.
(A).Reverse Grip Pushdown: Pushdown ko ulta pakad ke maarne se andar wala hissa hit hota hai.
(B).Close Grip Bench Press: Ye aapki Bench Press ki taakat bhi badhata hai aur Triceps ko mota bhi karta hai.
(C).Weighted Dips: Ye Triceps ka sabse heavy exercise hai, pure arm ko bharta hai.
TRYCEPS ka Final Workout Plan:
Beginner Plan (2 Exercise):
Close Grip Bench Press – 4 Sets x 10 Reps
Triceps Pushdown – 3 Sets x 12-15 Reps
(1).Weighted Dips – 4×8
(2). Skull Crusher – 3×10
(3.Overhead Cable Extension – 3×12
(4).Reverse Pushdown – 3×15 (Last me pump ke liye)
Triceps Workout Ke Fayde Jo Koi Nahi Batata:
Sirf look hi nahi, Triceps strong hone se aapki Chest workout (Bench Press) me 20-30% weight khud badh jaata hai. Shoulder Press me bhi aap zyada stable ho jaate ho. Aur roz ke kaam jaise kisi cheez ko dhakelna, ye sab Triceps se hi hota hai.
Common Mistakes – Ye Galti Mat Karna:
1. Elbow Ko Hilana: Ye sabse badi galti hai. Pushdown maarte time kohni aage-peeche hil rahi hai to aap Triceps nahi, shoulder maar rahe ho.
2. Bahut Zyada Heavy Weight: Heavy weight se aap aadha rep maarte ho. Triceps ko halke weight se full range me maarna zyada effective hai.
3. Sirf Ek Hi Exercise Karna: Saal bhar sirf ek hi pushdown karne se arm ek jaisa hi rahega. Har 3-4 hafte me exercise badlo.
Diet Ka Kya Role Hai?
Bhai workout to 50% hai. Agar aap workout ke baad protein nahi loge, to muscle tootega hi nahi, banega kaise? Roz apne bodyweight ke hisab se 1.5gm per kg protein lo. Jaise 70kg weight hai to 100-110gm protein roz. Aur 7 ghante ki neend lo.
Conclusion – Final Baat:
Biceps se aap mirror me achhe lagte ho, lekin Triceps se aap bheed me alag dikhte ho. Log aapko peeche se bhi pehchanenge ki haan ye banda gym jaata hai.Agar aapko sach me 15-16 inch ke bade aur bhare hue arms chahiye, to aaj se hi Triceps ko seriously lo.