August 21, 2024,
The big three.
The most powerful three.
If you are a newer female wrestler and desire powerful thighs, a great way to reach you goal is to engage in the big three. Leg presses, squats and lunges.
If you want to have hopes and dreams of what your body could look like, look up the British female submission wrestlers Emily, Alexis Luna and Blonde Crusher. We have seen them wrestle at Submission Room Events and their feminine muscular bodies are to be worshipped.
So much of their appeal and wrestling prowess is about their beautiful thick thighs.
Time for a closer look.
Ready? Let’s get busy.
The leg press is a compound weight training exercise in which the individual pushes a weight or resistance away from them using their legs.
It can be performed in variations, for example with one leg, or attaching bands to the leg press.
The leg press can be used to evaluate an athlete's overall lower body strength.
If performed correctly, the inclined leg press can help build knees that can handle heavier free weights.
When we go to the gym, we love the leg press machine because it can be so much easier on the body in terms of preventing injuries. In our memory, specifically the groin.
It can also help to build squat strength.
Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength.
It is also considered a staple exercise in many popular recreational exercise programs.
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex.
Conversely the hip and knee joints extend and the ankle joint plantar flexes when standing up. Squats also help the hip muscles.
The well-respected experts at webmd.com add, “Squats may also help boost your bone mineral density for stronger bones. It adds strength to your skeleton, mainly in the spine and lower body. Squats improve your flexibility.”
We have found it very helpful to use knee supports while doing squats. A great aspect to performing squats is that you can do them at home. Just as effective and easier on the body. Using weights is fine, just be careful not to use too much of those free weights going up and down.
Supplement both the leg press and the squat with those very effective lunges.
Be glad. It is another exercise you can perform at home.
A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. It is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by practitioners of yoga as part of an asana regimen.
As a variation, plyometric lunges (also known as split squat jumps) can be performed by jumping explosively between lunge positions.
So you see, for you as a newer female grappler, if you incorporate all three exercises during your workout, it should greatly improve the strength in your legs, thighs and core muscle group. Your core muscles are the muscles in your back and abdominals. Muscles we know critical to everyday and athletic movement.
In your quest to improve in this area, there is an established fitness team that can be super helpful in that regard. You should check this out.
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Orangetheory Fitness Welcomes the Return of Its PSL Workout
News provided by
Aug 19, 2024, 12:31 ET
This (P)ress (S)quat and (L)unge-focused class is guaranteed to usher in all the "fall" feels
BOCA RATON, Fla., Aug. 19, 2024 /PRNewswire/ -- As the leaves start to change, Orangetheory Fitness (OTF) is (pumpkin) spicing up fall fitness routines with the return of its fan-favorite "PSL" workout. On August 27th at OTF, PSL stands for (P)ress, (S)quat, and (L)unge – and this day of classes is bound to be the perfect kickstart to the season.
"This PSL workout is our special one-day-only event that brings a challenging, yet fun twist to our members' fitness routines," says Rachel Vaziralli, Director of Fitness Design at Orangetheory Fitness. "It's a fantastic way to infuse the spirit of fall into our science-backed classes, making the seasonal transition both energizing and effective."
To celebrate the day, select OTF studio locations are offering an array of post-workout pumpkin treats so members can refuel and connect over their favorite fall flavor. These may include a coffee shop gift card, a 'make it yourself' PSL station, real pumpkin spice lattes post-class or limited-time offerings from RXBAR and Smoothie King. RXBAR will offer their limited-edition Pumpkin Spice bars, while Smoothie King will provide samples of its new Pumpkin Power Meal Smoothies. Special discounts and offers from RXBAR and Smoothie King will also be available through OTF and Smoothie King's mobile app so members can satisfy their PSL cravings beyond the studio.
All OTF workouts are designed in-house by fitness experts and rolled out to their network of more than 1,500 locations globally. The fitness design team creates customized heart rate-based interval training workouts for members daily and curated the PSL class, which features a press squat and lunge-focused floor exercise section, multiple pushes on the rower and a 23-minute endurance block on the treadmill.
To learn more about Orangetheory and join the PSL class on August 27th, visit www.orangetheory.com to book your first class free. Pumpkin-lovers can contact their local OTF studio to learn more about this year's PSL post-class offerings.
About Orangetheory
Orangetheory® Fitness (orangetheory.com) is a heart rate-based group workout that combines science, technology and expert coaching to help members live a longer, more vibrant life. Orangetheory workouts are backed by science and designed to supercharge your metabolism and cardiorespiratory health for more results. The workouts utilize connected technology to track performance, so members can view their detailed results in real-time, and monitor progress over time. Each of the workouts is led by a certified coach to ensure members of all fitness and ability levels can be successful and continually challenge themselves. One of the world's fastest-growing franchise companies, Orangetheory franchisees have opened more than 1,500 studios in all 50 U.S. states and 24 countries. Visit https://www.orangetheory.com/en-us/international-opportunities/ for global franchise opportunities.
SOURCE Orangetheory Fitness
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https://en.wikipedia.org/wiki/Squat_(exercise)
https://en.wikipedia.org/wiki/Leg_press
https://en.wikipedia.org/wiki/Lunge_(exercise)
https://en.wikipedia.org/wiki/Leg_press
https://www.webmd.com/fitness-exercise/health-benefits-of-squats
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.
