"📝Triceps Day Ka Sachha Hungama – Power Aur Shape Dono Ka Khel | 1 August 2025"
🔥 Intro: Aaj Iron Ne Bola – Kaam Karke Dikha
1 August ka din gym mein ek mission ban gaya. Aaj koi normal din nahi tha—aaj tha Triceps Day. Har rep, har stretch mein ek alag junoon tha.
Main aaj ka apna full triceps workout routine tumse share kar raha hoon—saath mein form tips, pro tips, aur thoda gym ka gyaan bhi.
💪 Triceps Ko Train Karna Kyu Zaroori Hai?
Log aksar sirf biceps ke peeche bhaagte hain, lekin sach yeh hai ki triceps aapke upper arm ka 66% hissa banate hain.
Agar tu chaahta hai ghante jaisi bhari, tight arms—toh triceps pe dhyan dena padega.
🏋️♂️ Triceps Day Ka Workout – Mera Breakdown
1. Warm-Up – Ladai Se Pehle Taiyari
Kisi bhi heavy workout se pehle joints aur muscles ko thoda garam karna zaroori hai:
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5 min arm swings + resistance band pushdowns
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Light weight ke saath high-rep sets
🔸 Pro Tip: Warm-up chhodega toh injury milegi, aur pump ka level bhi low rahega.
2. Close Grip Flat Bench Press
📌 Target: Long aur medial head
📌 Reps: 4 sets x 8–10
📌 Posture: Elbows andar rakho, grip shoulder-width se thoda kam, bar seedha neeche aur upar.
🧠 Kyu karein: Compound movement hai, isse triceps ka solid load lagta hai saath mein chest aur shoulders bhi engage hote hain.
🔸 Pro Tip: Bar ko dheere neeche lao, jaldi upar le jao—lekin elbows kabhi bahar na le jao.
3. Straight Bar Pressdown (Cable Machine)
📌 Target: Lateral head
📌 Reps: 4 sets x 12–15
📌 Form: Seedha khade raho, elbows jame raho, full extension tak push karo.
🔸 Pro Tip: Control is everything—upar jaate waqt dheere jao, neeche squeeze karo.
4. Rope Pull-Up (Overhead Cable Extension)
📌 Target: Long head of triceps
📌 Reps: 3 sets x 12
📌 Posture: Thoda lean forward, haath alag karo top pe, stretch feel karo.
🧠 Kya khas hai rope mein? Rope se range badhta hai, contraction deep hota hai.
🔸 Pro Tip: Elbows ko fixed rakho. Pull karte waqt bas rope ko bahar faela do squeeze karte waqt.
5. Behind the Back Bench Dips
📌 Target: Medial aur lateral head
📌 Reps: 3 sets till failure
📌 Form: Back ko bench ke kareeb rakho, legs straight, neeche jab tak elbows 90° tak jayein.
🔸 Pro Tip: Jab bodyweight easy lagne lage, lap pe plate ya dumbbell rakh ke karo.
6. Stretching – Workout Ki Izzat
Kaam ke baad shant rehna bhi zaroori hai.
5 minute tak overhead stretch, wall stretch, aur arm swings kiye.
🔸 Pro Tip: Stretching se recovery fast hoti hai aur muscle shape bhi improve hoti hai.
🧠 Aaj Ke Session Se Kya Seekha?
✔ Triceps ko week mein 2 baar hit karo
✔ Form pe dhyan do, ego pe nahi
✔ Stretching aur hydration mat bhoolna
✔ Slow but progressive overload hi king hai
📣 Aakhri Baat:
Triceps banana sirf weight uthana nahi hota—wo ek art hai. Har rep, har movement mein control chahiye. Jab tak feel nahi karoge, grow nahi karoge.
💥 “Biceps dikhaate hain, lekin Triceps respect dilwaate hain.”
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