Newer Female Wrestlers, Build Stronger Triceps For Effective Upper Clinches And Takedowns
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May 22, 2022,
As a newer Female Grappler and Submission Wrestler, once you reach a certain level, one we would describe as intermediate, your ability to win wrestling matches will depend upon your strength.
Once you reach the highest levels of competitive female submission wrestling, it will be more about your MMA skills.
One step at a time.
Let’s focus on your upper body strength by developing your Triceps.
They don’t get the glory that the biceps do, as people tend to look more at others from the front, but in terms of doing the hard work, the heavy lifting, your Triceps are queen.
We can liken the Biceps to the quarterback and running backs in football. They get most of the press and the scoring glory but it is the linemen (Triceps) that use their strength to protect and open up massive holds.
The triceps is a large muscle on the back of the upper limb.
It consists of 3 parts: the medial, lateral, and long head.
It is the muscle principally responsible for extension of the elbow joint or straightening of the arm.
The triceps can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.
Isolation movements include cable push-downs, lying triceps extensions and arm extensions behind the back.
Examples of compound elbow extension include pressing movements like the push up, bench press, close grip bench press, flat, incline or decline, military press and dips.
We’ve found that a closer grip targets the triceps more than wider grip movements.
Static contraction movements include pullovers, straight-arm pulldowns and bent-over lateral raises, which are also used to build the deltoids and latissimus dorsi.
Make sense? Hopefully so.
We always like to express our personal experience before we turn to the experts.
Working out at the gym we focus on two machine oriented exercises.
Using the wide bar above and pull down behind our backs or reducing the weights, stand in front the machine, legs mildly wide apart and pull down using our forearms, in tight, to feel the burn on the Triceps.
Newer Female Grapplers should remember that having strong Triceps will help in your initial upper body and arm struggles that will effectively take your opponent down to the mats.
Time to turn to the experts.
First in book form.
Your Titanic Triceps: Simple Training Guides for Real People on How to Build the Best Body of Your Life (muscle, strength, exercise, book, love, weight lifting) Kindle Edition
By Jason T. Hubbard (Author) Format: Kindle Edition
Discover How to Build the Biggest and Strongest Triceps of Your Life!
Your Triceps are about to become the best they’ve ever been! Traps. The triceps. Bold, beautiful and just an awesome muscle. How can such a small overall muscle be so secretly adored? Why do I say secretly? Because most people don’t really recognize the triceps. They say “the arms”, “the guns” or they totally insult it by just saying someone has big biceps!
It’s true, the triceps don’t get a lot of respect from the general public, but in the world of bodybuilders and powerlifters living in iron temples across the country it is the true arm power! Did you know that the triceps makes up just about two thirds of a person’s arm? That’s right, but biceps get all the attention. Not today! Today we are all about the triceps and how to make them big and powerful. We are going to work them smart and work them hard. When we are done they will be bigger, stronger and much more visible in that t-shirt!
Do you have small arms or maybe small triceps? Or perhaps they just aren’t’ strong and holding back your bench and military press efforts. Well, you have arrived at the right place and you can make your goal a reality. You already have what it takes, I am sure of it. You have already been tested by life in many ways and continue to be tested every day. You have succeeded, and failed in your life… and have the scars to prove it. But guess what? You are still standing. You are still here and have grit and determination whether you realize it or not. Now it’s time to apply that to your own health, fitness goals and dreams. If you need triceps help then You Need this book.
Here is a Preview of What You’ll Learn…
- Anatomy of the Triceps
- Triceps Exercises for Size and Strength
- Motivation to Build those Triceps
- Triceps Workouts, Including some Shock and Awe Specials
- A Lifting Focus list
- Ways to Extend Your Set for Maximum Growth
- And Much More!
Download your copy today!
The goal of these books is to motivate, educate and get you in the gym. Lifting is the greatest, most rewarding habit in the world and everyone needs to do it. We are all very busy people with lives full of stress and responsibilities but that doesn’t mean for a single moment that we cannot be the healthiest, strongest and most happy version of ourselves possible. If you the reader can take away even a single nugget of information from each of these books and apply it to your life and workouts then this was a total success.”
Sounds very comprehensive.
Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
We desire more suggestions through a visiting writer.
How To Build Triceps Fast
Many body-builders are trying to figure out how they can build triceps fast. There are two approaches that you can use as the best workout for triceps. First you will need to train hard where more volume and intensity will seem to be the answer to the lagging body parts. This method will work but only to a certain extent.
The other approach requires you to work out the small triceps from different perspectives to gain continued growth and maximum size. The triceps muscles can be divided into three: The medial, lateral and long. Even though it can be quite challenging to understand where each of them is located in the arms, you will need to understand the targets and emphasize the specific heads. Here are a few measures that you can use to build triceps fast and ensure the overall growth of muscles.
Train triceps twice in a week
This is a nice starting point particularly when dealing with the smaller muscles such as the triceps. When you train the triceps, twice in a week, this will provide a great stimulus for that greater growth as long as the training frequency isn’t increased for over 6 to 8 weeks. This is a group of muscles that will recover fast and therefore, you will only need 2 to 3 days between the workouts. With this already said, you can choose to train the chest on Monday, the triceps on Tuesday and the shoulders on Wednesday but this won’t qualify as 2 or 3 rest days as multi-joint presses for the shoulders and chest will involve the extension of the elbow. These involve elbow extensions and this means that the tris are being worked on the back-to-back days. It is important to remember this as you set up the split.
When you train tris around 2 times in a week, it means that you should not workout the chest and shoulders the day prior to or after you have trained the arms. You will not need to have extra knowledge to understand split but you will have to understand the limitations. It is also worth noting that in case you are doing triceps around twice in a week, you should ensure that these are quite different so that the muscle fibers can be stimulated in various ways. You should be able to make the routines a basic one for mass building.
Don tack on triceps after chest and delts
You will definitely understand how fatigued your triceps will feel when you engage in chest and shoulder workout. Therefore, if you would like to enjoy those meatier triceps, you should focus on training the smaller group of muscles immediately after engaging in the larger workout days. Since the triceps don’t get pre-fatigued, it will be possible to provide them with more weight and more energy and this is a good combination for getting that maximum stimulus. For other ideas on how to build triceps, get in touch with Muscle Prodigy.
If you are looking to blow up the size, girth and width of your biceps and triceps. Few things are more impressive than a set of well-sculpted arms. But what is the best exercises for triceps? Using the latest science.
Article Source: https://EzineArticles.com/expert/Russell_Leggette/2276984
Article Source: http://EzineArticles.com/9456307
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