July 28, 2022,
You play offense and defense. No partner specialists.
That is the life of a female grappler.
That being the case, our suggestion?
Do it effectively.
One of the weapons you will use in both disciplines are your arms.
They should be strong. Very strong.
First, the defense.
When your opponent is on top of you and trying to force herself on your face and upper torso for a smother, you need strong, crossed arms, to block her assault.
When your opponent has you trapped in a side body scissors, you will need strong arms to pry her legs apart at the ankles.
When your opponent has you trapped in a brutal headlock, you will need strong arms to force her hands and arms apart.
Then there is the offense.
This is very straight forward.
Your headlocks, initial hand and neck fighting as the match begins, as well as your arm bars, among other weapons, need strong arms.
Build those arms for offense and defense.
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Here is a suggestion on who can help.
We love Maddie at MadFit. Great place to begin getting your arms toned.
Time for a meet and great.
At her energetic home maddielymburner.co she admonishes, “Whether you’re a beginner or just need a little extra motivation, the MadFit app has all the tools you need to get started on a healthier lifestyle right at your fingertips. Feel happy and confident in your body while building the necessary habits to make fitness a sustainable lifestyle!”
Especially as a female grappler.
Those are the basics. Let’s put some muscle on your arms.
Time to walk over to the bookstore.
Stronger Arms & Upper Body
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By Joe Wuebben and Jim Stoppani
“Take your upper-body workout to the next level with Stronger Arms & Upper Body. Muscle & Fitness magazine's Joe Wuebben and Jim Stoppani, PhD, team up to provide the most effective exercises and programs for increasing strength, definition, power, and size.
Targeting the development of shoulders, arms, upper back, chest, and abdominals, Stronger Arms & Upper Body features over 100 exercises for serious lifters, including specific instructions for mastering technique and advanced exercise variations to help lifters push past plateaus.
Along with 33 programs and ready-to-use workout plans, detailed anatomical illustrations, explanations and variations for equipment needs, and the latest in advanced training methods, Stronger Arms & Upper Body provides the comprehensive, hard-core instruction you need for the results you want.”
33 programs. Wow, that’s a lot.
We sense muscle growth. We want more.
Time for some suggestions from a visiting writer.
Build Big Biceps, Strong Arms, and Solid Triceps
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By Daniel Novak
In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps. Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let's talk about biceps.
Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can't perform another rep in good form.
- a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps. Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them. Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down. At all times, do not curl or bend your wrist which must always be in a straight neutral position.
- b) Incline Dumbbell Curls
This exercise will hit different fiber in your biceps and gives you the peak bicep look. Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.
- c) Preacher Curl
Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.
- d) Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working hard. Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.
- e) Build Biceps Tips
Focus on the movement of your biceps all throughout the motion. Don't lift weights that are too heavy that will compromise your form and techniques to show off. By slightly turning and squeezing, you'll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set. Remember to change the order of the exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow!
Article Source: https://EzineArticles.com/expert/Daniel_Novak/423517
Article Source: http://EzineArticles.com/3063938
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