Since Queen Letizia was until now a reporter for RTVE, we have been able to see a brutal physical transformation in her in which something is different: her toned arms. He often wears them at many public events, and it always leaves us wondering how many hours he spends in the gym and what diet he follows to keep himself in such shape.
But what we ask ourselves most is, can I keep them the same? At my age, which is 37, the so-called bat wings are starting to worry me. Those little flaps of skin in the triceps area that the queen keeps away from exercise. One of the easiest ones that we can repeat at home are dips, which serve us not only to tone our arms, but also our chest and shoulders, and which we have already done in our It is proposed to keep the arms strong.
The first thing that the Vitonica experts explain to us is that “the arms are made up of different muscle groups, but it is worth highlighting the biceps and triceps”. With both types of dips or funds, we will be working that muscle group as well as other muscles such as the pectorals, deltoids or trapezius.
How to do dips or fund triceps
Using your own weight, triceps dips are an excellent exercise that we can incorporate into a routine proposed by Vitonica to get strong biceps and triceps in the style of Queen Letizia. This will help you work intensely on your triceps, your pectorals and your core muscles, which are in charge of stabilizing the movement.
To do triceps dips we will do it on two parallel bars or on two drawers and although there are variations such as the Russian fund, we can do it more easily with the traditional ones. We start by supporting our hands on the bars and with the strength of our hands, we raise the body till we lift our feet off the ground. Thus, we will be with the legs in the air, the torso tilted slightly forward and the arms supporting the body weight. Once in this position, we inhale and flex the elbows so that the chest descends to the level of the bars, keeping the legs and torso stable and without touching the ground. While exhaling, we return to the starting position by spreading the arms.
Vitonica experts remind us that “Ideally, the grip should be at the distance of our shoulders, if the grip is too open you will put more emphasis on the pectorals.”
How to do triceps fund at home and without equipment
If we don’t have a bar, we can do triceps dips at home using only our body, or using a chair, bench or ladder to support our arms, as shown in the picture.
In this way, we stand with our back towards the chair by keeping our feet slightly apart. We bend the knees to support the palms of the hands behind the body, which will leave them on the straight sides, shoulder-width apart. From this position we contract the abdomen to stabilize the torso and “bend the elbows back and to the sides of the body, to lower the buttocks and torso until the arms form a 90 degree angle and Always stay close to the torso” eg. Let us explain to the Vitonica experts.
If this exercise is too little for you, the fitness experts at Vitonica propose seven exercises for the triceps, ideal for toning the arms and making them as defined as Queen Letizia’s.
Photos | Oleksiy Bulgakov, GTree
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