December 27, 2022,
Put your back into it.
Muscle up.
As a female wrestler, you will need strong upper body muscles for take downs and defensive posturing so developing your upper body muscles is vital in that pursuit.
What muscles?
Look at it as a Kinetic Chain.
What is your upper body Kinetic Chain?
As educated by physio-pedia.com, “The kinetic chain (sometimes called the kinematic chain) is an engineering concept used to describe human movement. It is used in a wide variety of clinical conditions, including musculoskeletal, sports medicine, neuro-rehabilitation as well as prosthetics and Introduction to Orthotics.”
Very nice broad view. Like your shoulders.
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplinstars.com- Anna-Shvets-pexels.com- photo
Here is how another expert describes it. At the fitness oriented site byrdie.com the team explains, “The upper kinetic chain includes your fingers, wrists, forearms, elbows, upper arms, shoulders, shoulder blades, and spinal column. The toes, feet, ankles, lower legs, knees, upper legs, hips, pelvis, and spine make up the lower kinetic chain.”
Very clear explanation.
Our focus today is the upper Kinetic Chain, in particular working your shoulders and how they can be in sync with the rest of your upper body.
Time for video watching.
We love The Live Fit Girl. Here she provides an exceptional video on working your shoulder muscles. https://www.youtube.com/watch?v=uU0J9P5bwvY
What we like about this particular video is that you can perform this workout from home.
Here is her video channel. https://www.youtube.com/@Thelivefitgirls/videos
Superb variety in instruction.
We think you have the basics. Time to walk over to the bookstore.
Shoulders Range: The Complete Playbook to Master Your Shoulders and Upper Body Flexibility Paperback – February 1, 2022
By Mr. Elia Bartolini (Author)
“UNLOCK YOUR SHOULDERS AND BACK
What is in your opinion the most flexible joint in our body?
If you're thinking about the shoulder, well... You're 100% right!
But how is that that a lot of people have stiff shoulders?
Stiff shoulders may severely limit your freedom of movement, not allowing you to move your arms properly during common daily activities or specific disciplines and sports.
Fortunately, there is a solution to this problem: increase the flexibility of your shoulders and upper body.
Flexibility training can fix this issue and create flexible, strong, and healthy shoulders. You just need to know what to do in order to get there.
What stretching exercises should you be doing? Why? How many of them?
In this Book, we're gonna analyze all of that and I'm gonna give you the answers you need to drastically improve your shoulders and upper body flexibility.
To conquer your movement freedom. To improve your shoulders and upper body flexibility. To move better throughout your daily activities or in your sport. To coach other people. It doesn't matter. This book will give you all of that, in a scientific and practical way.
Enjoy your reading!”
Flexibility in a chain of movements. The concept will help with your overall upper body workout.
Let’s expand the chain looking at your bicep workout.
We love this one from Caroline Girvan.
https://www.youtube.com/watch?v=KzZILhT_YvY
Her channel is where you can find some practical and entertaining workout to help your understanding of how your body works and how to build up what you are focusing on in particular.
Here is her message, “Welcome to a channel focused on building a strong and balanced body. The destination will no longer be the focus...you will be too busy enjoying the journey! I am a mum of 2 beautiful children and a Certified Personal Trainer, Pre & Post Natal Specialist and Nutrition Coach who quite frankly, loves how all aspects of fitness can make me and others feel.... the physical changes occur as a by product! I have learnt so much from my own experiences such as regaining level of fitness following 2 childbirths, running marathons and ultra marathons across the globe, Ironman and triathlons and helping people be informed, grow and excel in their training! I hope you enjoy these daily videos and join me in this journey.”
She will take you on quite a journey and we loved the video ride.
Finally, a focus on the Triceps. Another important muscle in your upper Kinetic Chain.
We like the approach of this team, featuring Amy, and we have featured their videos before. https://www.youtube.com/watch?v=7lPDLt1Dnac
Triceps are one of her favorite body parts to work out and it shows.
One more book.
15 Essential Exercises for Bigger Triceps: Quickly build big triceps with targeted weightlifting programs Paperback – May 30, 2018
By Mr. Jason Curtis(Author)
Build Big Triceps in 15 Easy Exercises
Discover simple, yet effective exercises that build your triceps
- Learn how to build strength and muscle mass
- Develop healthy weight training habits that will build your arms and ideal body
- Master workout programs to supercharge your gains
15 Essential Exercises for Bigger Triceps
- Do you struggle to build your triceps muscles?
- Do you want to develop strength and hypertrophy?
- Do you need bespoke programs to develop bigger arms and feel better about your body?
15 Essential Exercises for Triceps is a comprehensive guide that focuses on just one thing: building your triceps. With powerful diagrams, pictures and videos this book will guide you through the very best triceps-building exercises available, helping you to maximize your gains.
Packed with simple, straightforward exercises, 15 Essential Exercises for Triceps will have you feeling stronger, looking better and training smarter than ever before.
Here’s What You Get:
- 15 Effective exercises and example programs to follow
- Complete, easy to follow breakdown of every tricep-building exercise
- Safe training programs to reduce the risk of injury
- Effective routines you can implement immediately
- Clear photos and instructions, so each exercise can be completed confidently and correctly
Build Your Triceps with Simple, Targeted Exercises
The triceps make up 2/3rds of the upper arm and play a huge role in any kind of pushing movement. Yet, they are so often overlooked. Not only are they important for developing a strong bench press, but they play a huge part in any action that involves moving your hands forward or overhead. The triceps are an extremely important muscle group and are key to developing strength and power.
This book is an instant fix for anyone wanting to increase strength, size and power in their triceps as well as increase their strength in their main lifts. Every targeted exercise is taught through clear diagrams and pictures and demonstrated in free videos.
Every game-changing exercise is organized into clear programs that target every aspect of triceps 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: Program your Perfect Workout! – 15 Essential Exercises for Triceps includes complete workout programs that can be performed at home or in the gym.
Bonus 3: This book also includes sample pages from The Gym Journal: A Workout Log book so you can track your progress.”
Awesome. When it comes to your Triceps workout, this book offers so much.
Well, are you now comfortable working your upper Kinetic Chain?
Your wrestling strength should greatly improve if you work your shoulders, biceps and triceps in sync.
Work your chain, as you train.
~ ~ ~
OPENING PHOTO fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com femcompetitor.com-grapplinstars.com-photo-credit.
https://www.physio-pedia.com/Kinetic_Chain
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
