April 28, 2022,
Decorations are not just for the Christmas tree.
If you are a newer female wrestler, having beautiful strong feminine biceps can be gorgeous and decorative year round.
And there is a massive benefit to having those big guns. Or moderate guns.
They absolutely help you take down and secure your opponent during a competitive wrestling match.
You need the strong biceps in a competitive tight struggle.
So, if you are new to the female wrestling game, developing your biceps is an important part of your upward spiral. Substantially developing them will take your opponent in a downward spiral, to the mats to be submitted.
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The bicep is a large muscle that lies on the front of the upper arm between the shoulder and the elbow.
Both heads of the muscle arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. 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.
Both heads of the biceps join in the middle upper arm to form a single muscle mass usually near the insertion of the deltoid to form a common muscle belly, although several anatomic studies have demonstrated that the muscle bellies remain distinct structures without confluent fibers.
Now that we have the basic definition in place, let’s look at development through two pathways.
First, in book form.
20 Essential Exercises for Bigger Biceps: Quickly build big biceps with targeted weightlifting programs Kindle Edition
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By Jason Curtis (Author)
“Build Big Biceps in 20 Easy Exercises
- Discover simple, yet effective exercises that build your biceps
- Learn how to build strength and muscle mass
- Develop healthy weight training habits that will build your arms and ideal body
- Learn to boost power and build bicep size
- Master workout programs to supercharge your gains
20 Essential Exercises for Bigger Biceps
- Do you struggle to build your bicep muscles?
- Do you want to develop strength and hypertrophy?
- Do you need bespoke programs to develop bigger arms and feel better about your body?
20 Essential Exercises for Bigger Biceps is a, comprehensive guide that focuses on just one thing… building massive biceps. With powerful diagrams, pictures and videos, this book will teach you to train optimally to maintain your gains.
Packed with simple, straightforward exercises, 20 Essential Exercises for Bigger Biceps will have you feeling stronger, looking better and training smarter than ever before.
Here’s What You Get:
- 20 Effective exercises and example programs to follow
- Complete breakdown of every exercise you need to achieve bigger biceps
- Safe training programs to reduce the risk of injury
- Effective routines that you can implement immediately
- Clear photos and instructions, so each exercise can be completed confidently and correctly
- 15 FREE demonstration videos to keep you on track
Build Your Biceps with Simple, Targeted Exercises
Experienced coaches know that getting big biceps isn’t as simple as performing thousands of curls. The right combinations of exercises, delivered at exactly the right time will compound your gains and have them stay.
This book is an instant fix for anyone wanting to increase strength, size and power in their biceps. Every targeted exercise is taught through clear diagrams and pictures that are supported by free videos.
Every game-changing exercise is organized into clear programs that target every aspect of bicep building. They directly improve performance and reduce the risk of injury.
Bonus 1: Access to 15 online videos that demonstrate and explain each of the exercises.
Bonus 2: Fix your Posture. Learn Essential posture exercises that counteract any physical effects of training your biceps.
Program your Perfect Workout! – 20 Essential Exercises for Bigger Biceps includes complete workout programs that can be performed at home or in the gym.”
Great to know.
Absolutely will improve your grappling game.
We love the details here. This book should provide you with all that you need to know, and more, from an educational and practical standpoint.
A visiting writer can provide you with additional tips. It is worth a read since developing your biceps will be essential in a competitive struggle to get your opponent down to the mats and secure them.
As with any exercise routine, please consult with your physician first.
Take Your Bicep Training Another Step With These Three Bicep Routines
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By John Mentis
A lot of times athletes get caught in a trap of boredom. Performing the same bicep training over and over again kills your spirit and puts a screeching halt to gains. You find yourself dreading the gym and your biceps reflect this attitude. A new bicep training will not only boost your spirits but add inches to your arm guaranteed. Your biceps will adapt to an old bicep training and will most definitely react to something new. And if your bicep reacts that means its working and growth is sure to follow
This is the first routine of your new and improved bicep training
Standing barbell curl 4 sets 12, 10, 8, 8
You can't skip out on this move. It is a perfect bicep builder and it is as important as a bench press for the chest muscle. So make sure to do this with the heaviest weight possible within assigned reps
Inclined bicep curl 4 sets 10,10,10,10
This move will definitely make your biceps look nicer. Your bicep workout should be about looks as it is about size and this why this move is here
Hammer curls 3 sets Drop sets
A drop set is when you perform a number of reps with a certain weight to failure and once you've reached failure drop the weight and pick up lighter ones and continue to rep. do this 3 times. This is one set
Reverse curls 3 sets 10, 10, 10
A good bicep is a complete bicep and this is why this move is in your bicep training routine. To make sure every angle is covered.
This is second routine of your new and improved bicep training
EZ bar neutral grip curl 3 sets 10, 8, 8
Superset
Standing barbell curl 3 sets 15, 15, 15
This is a very solid bicep superset. Why? Well because it consists of two main core bicep movements
Preacher curls 3 sets 10, 10, 10
Superset
Dumbbell preacher curls 3 sets 15, 15, 15
This bicep training routine is designed to add definition to your arm and to really change things up. The intensity is high but worth it. Plus it is sure to shock some new growth into your biceps
Reverse curls 3 sets 8, 8, 8
Superset
Hammer curls 3 sets 12, 12, 12
This move is for your forearm bicep connection. Any good bicep workout should finish with this. You need an overall bicep look and overlooking your biceps won't give you that
The last routine of your new bicep training is made out of dumbbells
Standing dumbbell curls 4 sets 10, 10, 8, 8
A lot of people have a bad habit of underestimating the efficiency of dumbbells to really build solid biceps. This routine will prove more challenging than you think
Inclined dumbbell curl 4 sets 8,10,10,12
Dumbbell preacher curl 3 sets 8, 8, 8
Hammer curls 4 sets 8,10,10,12
With these 3 bicep training routines no longer do you have to dread bicep day. Rather you can look forward to it. These routines are fresh and are sure to add heavy inches to your arm. Just make sure you don't use one routine for too long. Try and use one for a week or so then switch. Bodybuilding is all about being fresh so be fresh and don't get stuck on one routine
Article Source: https://EzineArticles.com/expert/John_Mentis/409666
Article Source: http://EzineArticles.com/4279540
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https://en.wikipedia.org/wiki/Biceps
