Hábito de 1 minuto · #318
Hábito de 1 minuto para 14 de noviembre
Do 1 minute of tricep extensions (using weights or a water bottle)
Por qué este hábito ayuda
Strong triceps are essential for pushing motions and provide crucial support for shoulder and elbow joints.
This often-neglected muscle group prevents 'bingo wings' (arm flabbiness) and maintains functional strength for daily activities like getting up from chairs or pushing doors open.
Lo que harás en 1 minuto
- Maintains arm strength for pushing motions
- Supports shoulder joint stability
- Prevents age-related arm weakness
- Improves ability to rise from chairs
- Essential for overhead reaching tasks
Resumen rápido
While biceps get most of the attention, your triceps make up two-thirds of your upper arm mass and are workhorses for everyday movements.
Tricep extensions specifically target this important muscle group, building strength that translates directly to real-world functionality and independence.
Cómo empezar ahora mismo
- Stand or sit with good posture, core engaged
- Hold weight with both hands and lift overhead
- Keep upper arms close to ears, elbows pointing forward
- Lower weight behind head by bending elbows
- Extend arms back to starting position, squeezing triceps
Cómo adaptar este hábito
Si tienes poco tiempo por trabajo
Do tricep extensions while standing during long conference calls—maintains circulation and builds strength simultaneously
Si tienes hijos
Incorporate into playtime—do extensions while counting together with young children or during TV commercials with teens
Si estás estudiando o en formación
Use textbook or heavy water bottle for extensions between study sessions—prevents stiffness from prolonged sitting
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💬 Tus Historias de Éxito
After shoulder surgery, my physical therapist emphasized tricep strength for recovery. I started with one-minute sessions using a water bottle and was amazed how quickly my pushing strength returned. Now I do tricep extensions while waiting for my morning coffee, and I can easily lift heavy serving dishes at family gatherings and push my granddaughter on the swing for hours. That daily minute has given me back my functional strength.
— Frank
