Newer Female Wrestlers, Develop Strong Biceps For Match Takedowns
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April 22, 2022,
Strong arm tactics often yield effective results.
In the tough guy movies.
Probably in a real life realm most of us hope to never find ourselves in.
If you are a Newer Female Wrestler, there is a competitive wrestling realm where strong arm tactics can take your opponent down to the mat and put you in a position to submit.
Develop strong arms. It is a must.
We have often reviewed fully competitive female wrestling competitions where they begin the match jockeying for position in the upper torso and neck region and arm strength is often the difference between being the one on top and the one trapped in a pre-submission hold.
Today, let’s focus on those biceps.
The biceps is a large muscle that lies on the front of the upper arm between the shoulder and the elbow.
While the biceps crosses both the shoulder and elbow joints, its main function is at the elbow where it flexes the forearm and supinates the forearm.
The biceps can be strengthened using weight and resistance training. Examples of well-known biceps exercises are the chin-up and biceps curl.
Let’s focus on how you can strengthen your biceps.
First in book form.
Delavier’s Anatomy for Bigger, Stronger Arms Paperback – September 21, 2012
By Frederic Delavier (Author), Michael Gundill (Author)
Delavier’s Anatomy for Bigger, Stronger Arms is your guide to the massive biceps, triceps, and forearms you’ve always wanted.
Over 330 full-color photos and 130 anatomical illustrations allow you to go inside more than 100 exercises to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can isolate specific muscles to help you achieve targeted results. It’s like having an X-ray of each exercise!
“Delavier’s Anatomy for Bigger, Stronger Arms includes over 30 proven programs for strength, size, and sport performance. You’ll also learn the most effective exercises for your goals; how to determine weight, repetition, and frequency; how to prevent tendinitis, muscle tears, and forearm and wrist pain; and strategies for varying your routine to ensure constant gains and optimal results.
Whether you’re looking to quickly increase the size of your biceps or correct imbalances between the heads of your triceps, Delavier’s Anatomy for Bigger, Stronger Arms provides serious training for serious results. It’s all here and in all the stunning detail that only Frédéric Delavier can provide!
The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.”
As we stated earlier, think about strong arm tactics for your wrestling. This book should be very helpful.
Time to go online.
We like the look and approach of Michelle Trapp.
https://www.youtube.com/watch?v=uO_CNYidOw0&list=PL036A7986394B5D7A&index=1
While it lasts. Great instruction video.
What are her credentials? At her linkedin.com page, she shares, “I am a certified personal trainer with over 10 years experience. I have successfully ran my own training business since 2009 out of World Gym San Diego. I specialize in weight training and diet and nutrition. I am also an online trainer and contest prep coach. I am an IFBB Women’s Physique Pro earning that title in 2012.”
Perfect. Good to know.
We have a visiting writer who can provide you with some additional insights on how to build strong biceps.
Please remember to consult your physician first before engaging in a new strenuous exercise.
Biceps Exercises For Women
There are some biceps exercises that work better for women than other training exercises available. Try adding these to your workout routine to build larger and more toned biceps. Remember with any of these bicep exercises to exhale on the curl or lift and inhale as you uncurl. Breathing properly during the entire rep is very important as well, also stretching the biceps at the bottom of the exercises and squeezing the biceps at the top of the exercises in-between each exercise stretch the biceps as well.
List of biceps exercises.
Cable Curls: this hits the outer head with a close grip and the inner head of the biceps with a wide grip.
You will need a cable station to do this biceps exercise. Use a straight bar to connect to the lowest pulley on the cable station. Add enough weight so that there is tension for your biceps, but not too much that it is uncomfortable or too difficult. Hold the bar at thigh level and have your palms facing outward, with your arms straight and elbows tucked in. Make sure your back is straight as well and bend your knees slightly. Curl the bar to your chest and lower it back to the starting position.
Dumbbell Curls: this hits the whole inner and outer head of the biceps.
Dumbbell curls are a very common and simple biceps exercise. However, it is very effective in developing larger, stronger and tones biceps. Pick up a dumbbell in each hand, with your palms facing upward. Make sure your elbows are kept to your sides and your arms are straight down at your sides. Curl the dumbbell upward to your shoulder, to where it almost touches your shoulder. Your palms will be facing your shoulders now. Lower back to the starting position and switch to the other arm.
Concentration Curls: this hits the peak of the biceps.
Concentration curls use dumbbells as well and a flat bench. In this biceps exercise Sit on the bench, slightly bent over and pick up a dumbbell in each hand. Your legs should be shoulder width apart. Hold the dumbbells, so that your palms are facing upward. Your elbows should be resting against the inner part of your knees. Bend over, with your back straight, and curl the dumbbells up to your shoulders. These can be done by alternating arms or doing both arms at the same time. Curl the dumbbells up and uncurl until your arms are straight done between your legs again.
Preacher Curls: This also hits the peak of the biceps but if done with a close grip will hit the outer head of the biceps.
A preacher curl also requires dumbbells and a preacher bench. In this biceps exercise Pick up a dumbbell in each hand, with your palms facing upward. Sit or stand at a preacher bench and put your arms over the bench. Your armpit should be at the top of the pad. Keep your arms straight in front of you. Starting with the right arm, curl the dumbbell to your shoulder. Your forearm should be almost vertical to the floor. Keep your elbow pressed against the pad, it should not lift up when doing the curls. Lower the right arm until it is straight again and switch to the left arm.
All of these biceps exercises are good for women bodybuilders and women who want to tone there biceps up, as they allow them to keep good form and don’t put too much stress on the joints.
Article Source: https://EzineArticles.com/expert/Darren_Firths/604863
Article Source: http://EzineArticles.com/4424903
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https://en.wikipedia.org/wiki/Biceps
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