Triceps Extension in Sports use and The correct way to do tricep kickbacks w/ Coach Ron Jones

• Author Danie Green

The Triceps extension, it’s not just for show, it has useful sports uses as well. If your sport involves hit, bounce, punch, swim, lift, toss, run, swing, catch or throw and you will be incorporating the movement of triceps extension in your sports performance. When it comes to triceps, there are literally hundreds of movements for this area.

The correct way to do Triceps kickbacks w/ Coach Ron Jones #shorts From Bodybuilding.com

Two factors are vital, how much force you can apply to generate power, speed or distance and how much control you can produce for touch, feel and judgement of distance. The latter of the two functions is vital when catching. You must allow the elbow to bend as the impact of the ball is absorbed. If too much resistance is applied as the triceps contracts eccentrically, the ball may bounce out. If there is too little eccentric force applied then the ball can go ‘right through’ the catcher who has produced insufficient stopping power to hold the catch.

Choose the one triceps exercise which puts stress throughout the movement, and no appreciable balance is needed to perform a set. Although this isolation exercise is popular and gets you god pump, it is not a size builder in the sense of a combination or "natural" exercise such as the close-grip bench press or the parallel bar dip.

When it comes to propulsion, recruitment of muscle fibres is vital. In the swim leg, triathletes must fully extend the elbow in the forward arm stroke before starting the arm pull. Similarly, a rower starts each stroke in a bent arm position and finishes in a straight arm position.

The opposite can apply. The tennis server stores energy in a bent elbow position and then extends through the ball. A netballer preparing for a long, flat pass uses the same technique, as do cricket and baseball fielders and golfers.

Always remember to especially avoid any exercise that gives you pain or discomfort in the elbow region. There are several triceps movements which can contribute to tendinitis in the elbow. You must immediately stop using such an exercise or else cut down drastically on the weight you were using. Let’s assume you have worked up to using 6 reps with 120 pounds in the lat-machine press downs exercise, but the pain is unbearable. Either stop the exercise entirely or push it to the end of your arm routine and merely perform a few pumping sets of 20 reps with a far lighter weight.

For more detailed Triceps exercises please visit the Smart Physical Workout website.

The concept of Smartphysicalworkout was developed by Daniel Green who has been involved with the Health and Fitness industry since 1999, providing health and fitness products, services to both the local and online community.

After a slow start, the Smartphysicalworkout.com has grown into a well received site for the Health and Fitness community and the team strives to offer the best quality products available, customer service and satisfaction will always be the key to their success.

Top Tips For Gaining Muscle And Burning Fat and The StrengthCast PowerShow Guns From The Garage and Speed To Burn!

 

Top Tips For Gaining Muscle And Burning Fat

• Author Otha Dolch

Get Big Muscles By Using These Tips

For a number of reasons, muscle building is very beneficial to your body. Working out is a good way to get a better-looking body and improve your health.

As an added bonus, it is also great fun! Read the next few paragraphs for a nice overview of all benefits a sound bodybuilding program has to offer. (Continued below.....)

This week's show is brought to you by:

BBcom!

http://bbcom.me/3pFIdyO

and

AQ Speed

Speed Training that Makes You Faster in Any Sport!

https://bit.ly/36x3AuL

Hey there Athletes and Warriors!

2020 into 2021 has shown all of us in the fitness biz' that with an internet connection and a good attitude, we can achieve physical heights with or without our gyms open.

Although it is preferable to have a fully stocked facility at our disposals; with lockdowns and closures we had to adjust and not accept the mainstream media's so called "new normal", nooooo! we step into the extraordinary by any means necessary. Now on with the show!

(....Continued......)In order to build proper muscle, it is very important that you eat an appropriate diet. Your body needs the proper nutrients as well as enough calories in order to provide the energy your muscles need for them to rebuild after an intense workout. Your meals should have the proper amount of protein and carbohydrates.

When you want to bulk up, it is necessary to eat more. Increase your food intake to the amount of calories that will produce a weight gain of one pound per week. Look for more ways to take in more calories. After two weeks, increase your intake again if you notice no weight changes.

Tracking your progress is important when trying to build muscle. It can be hard to determine your progression if you do not take the time to track your muscle-building journey. This can easily be done using a measuring tape and a notebook. Write down your starting measurements and track any developments every two weeks or once a month.

Have protein before starting a workout. Whether you have a sandwich with about 4 ounces of lunch meat, a protein bar or a shake, it's important to remember that protein synthesis is what is important for building muscle. Have your protein about half an hour to an hour before starting a workout for best results.

At most, you need to complete between twenty-five and fifty reps for each body part, roughly two or three times a week to gain the most muscle mass. This is going to be very beneficial to serious lifters. If you strive to do more than this, you may be wasting your time because overdoing it can lessen the results that you see.

Staying hydrated is vital to muscle building. If you're not staying hydrated, there is a greater risk of injury to your muscles. As you can see hydration is important to your overall well-being as well as increasing muscle mass. Therefore, it is important to stay well hydrated.

Make sure to mix things up in your exercise routines. As with any workout routine, you can easily become bored after a while, which may keep you from continuing. Arrange your workout to concentrate on different exercises to work different specific muscle groups each time you visit the gym. Having a new workout to look forward to each time you go to the gym makes it more likely that you will stick with your bodybuilding program.

It is difficult to lose weight and build muscle at the same time. You have to have a high-protein diet to support your muscle growth, but reduce your fat intake at the same time. Eat foods that are high in protein and low in fat and refined carbohydrates to reduce weight and gain muscle at the same time.

Tracking your progress is important when trying to build muscle. It can be hard to determine your progression if you do not take the time to track your muscle-building journey. This can easily be done using a measuring tape and a notebook. Write down your starting measurements and track any developments every two weeks or once a month.

Try using the technique of pre-exhaustion to prevent certain muscles from setting limits for you during a particular exercise. One example of this are your biceps becoming fatigued before lats on a row. Try performing exercises that allow you to isolate certain muscles in order to avoid having to use the muscles that are keeping you from completing your reps. That way when you are working your lats, you are not using the energy of your biceps, and they can get a more effective workout.

In conclusion, there are many things you can do to increase the size of your muscles. If you follow the tips mentioned in this article, you will find you will be able to workout more efficiently and see the muscle growth you want. Stop wasting time, follow these tips.

BBcom Featuring: Superset Arm Workout For Mass...

Think you know how to use supersets to get bigger arms? Brian DeCosata shares his killer arm workout to help you get the best biceps and triceps pump of your life with high-volume supersets.

► Transform Your Body with Brian: https://bbcom.me/2Zrp8aq
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2Ztsr0S
► All Access 7-Day Free Trial: https://bbcom.me/2MGLKwO


1. Superset a. Incline Hammer Curl: 3 sets, 15 reps b. Triceps Pushdown: 3 sets 15 reps
2. Superset a. Cable Curl w/ Rope: 3 sets, 15 reps b. Cable Overhead Triceps Extension:
3 sets, 15 reps 3. Superset a. Double Plate Curl: 3 sets, 8 reps b. Incline Overhead Triceps Extension: 3 sets, 15 reps
4. Superset a. Reverse Barbell Curl: 3 sets, 15 reps b. Skullcrusher: 3 sets, 8 reps
5. Superset a. Top Half Curl: 3 sets, 25 reps b. Overhead Triceps Extension: 3 sets, 25 reps


 | Brian Decosta | Brian DeCosta is life changer; a thought provoker. His title says Fitness  and  Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own - then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.

Beast Sports Nutrition Presents The Serious Workout Of The Day

Good Day Athletes and Warriors!
We go forward into week 1 day 3 of the Serious Workout Of The Day Presented by Beast Sports Nutrition!
Today's workout will focus on upper back and biceps with some shoulders and calves included. 
Be sure to warm up and hydrate properly and if this is your first workout with us please consult a doctor before engaging in any exercise, nutrition, or fitness program. 

Now let's get after it Athletes and Warriors!

Week 1 - Day 3 (Monday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Medium

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	10 reps, 10 reps
	3	Video Cable Close Grip Row (Low Pulley)	15 reps @ 175 lbs, 12 reps @ 175 lbs
	4	Video Lat Pulldown Close Grip Front	15 reps @ 150 lbs, 10 reps @ 135 lbs
	5	Video Dumbbell Lateral Raise	15 reps @ 35 lbs, 10 reps @ 32 lbs
	6	Video Dumbbell Rear Lateral Raise	15 reps @ 27 lbs, 10 reps @ 25 lbs
	7	Video Dumbbell Concentration Curl	15 reps @ 40 lbs, 10 reps @ 35 lbs
	8	Video Standing Toe Press	15 reps @ 210 lbs, 10 reps @ 190 lbs
	9	Video Reverse Crunches	21 reps, 21 reps
	10	Video Alternate Heel Touchers	48 reps, 48 reps

Eating for weight loss vs. eating for weight gain.

A successful weight management program requires a long-term approach, one designed to modify the behaviors that can influence our ability to lose or gain weight.

The most important factors in eating for weight loss include maintaining energy and nutrient balance. Severe caloric restrictions will slow down the metabolism, making weight loss harder to achieve. For women this means a minimum of 1200 and for men, 1500 nutrient dense calories a day. Diets under 1200 calories tend to be deficient in protein, water soluble vitamins, vitamin B-12, and Folate.

To maintain energy the nutrient balance should be 40-50 percent carbohydrate, 20-30% protein and 20-30% fat. Carbohydrates remain the best choice for fueling muscles and promoting a healthy heart. A 20-30% fat diet can assure you are not denied the foods that nurture you but limits fat intake to levels that support weight loss.

It's also important to maintain frequency of meals. Three meals a day is standard in our society but no law says you can't eat more often. It's particularly wise to avoid the all-too-common pattern of no breakfast, little or no lunch, and a huge dinner. Several mini-meals of 300-400 calories keep the body's metabolism elevated.

A varied diet is also important for long term weight loss. Avoid eating large amounts of one type off food--even if it is a nutrient dense food--to the exclusion of others.

Some people have the opposite energy problem. They weigh less than they should and have difficulty putting on weight. Some of the aids to gaining weight are the reverse of techniques suggested for losing weight.

First, start with a nutritionally adequate diet and eat larger meals, more often increasing the energy density of the food. Then, consider a progressive strength training program to add body weight in the form of lean tissue (muscles) while you strengthen the body. If implementing these suggestions does not help you to achieve goal weight, you may need to accept the fact that your body is genetically regulated at a lower level of fatness and maintaining a greater amount of body weight may require more time, effort, and expense than are worthwhile.

Regardless of whether you need or want to lose or gain weight exercise remains the basis for any long term lifestyle goals. A balanced exercise program is the key component of any successful weight loss program. weight loss without exercise can have a negative effect on body composition, especially if weight is regained or lost.

So, exercise, eat a balanced and varied diet, low in fat, low in sugar and high in fiber. If you maintain that regimen the body will find it's own genetic set point.

ADVANCED TRAINING TECHNIQUES: BICEPS/TRICEPS WORKOUT HACK

Presented on US Sports Net By BPI Sports!

• By Team BPI

This week on Advanced Training Techniques, James Grage talks about something a little bit different – what do you do when you’re just not feeling like working out? Here is his biceps/triceps workout hack:

Today is my biceps/triceps day, so I’m gonna show you what I do – what my little workout hack is – when I’m not feeling like going through a full workout. What’s a full workout? Generally, that would be three to four exercises with about 10 reps per set. So that’s anywhere from 90-120 reps per body part (three to four exercises for biceps and three to four exercises for triceps).

What we’re gonna do today is one exercise for biceps and one exercise for triceps, but this is a 100-rep challenge! Now, I’m kind of giving it away here, but I don’t want you guys to sandbag this because when I’ve had other people follow this workout, I tricked them. Matter of fact, I had someone do this recently and they said, “What are we going to do?” I told them, “I want you to grab a weight that you can do for 20 reps on curls.”

So he went over and he grabbed a 30-lb. dumbbell cause he figured he could do 20 reps. Then I told him, “Now you’re going to do at least 40 reps.” If you can do more than 40 reps, keep going. Usually though, when you pick a weight that you think you can do for 20 lbs., when you get to 40, that’s an accomplishment. So what I’m telling you is, now that you know we’re going to go to 100 reps and the first set we’re gonna do is 40 reps, don’t pick a really light weight. Pick a weight that you would normally use to go to 20, and we’re gonna squeeze out 20 more. Then we’re gonna do the exact same thing for triceps.

So all together, we’re going to do standing bicep curls with dumbbells and then we’re going to do an overhead triceps extension with a dumbbell as well. Here’s the general premise: 40 reps in the first set, and then you have to hit 100 reps in no more than four sets. If you can do it in three sets, your weight is too light. For me, I usually end up doing 40 reps, then 30 reps, then 20 reps and I finish with 10 reps. Try to keep the rest in between sets to about 30 seconds.

Now, just because we’re cranking out a lot of reps, doesn’t mean you can forget about your form. Make sure to turn your pinkies up to get a good squeeze on every curl. I usually start with double bicep curls, and then as I get tired, I’ll drop down to singles.

When I get to 20 reps, the lactic acid is burning. This is the point where I would normally set these dumbbells down and say, “That’s good.” But we’re gonna keep going. This is a test to see how much grit you have. Most people stop when the lactic acid starts to kick in and they don’t want to do anymore reps. But just because you don’t want to, doesn’t mean you physically can’t. How mentally strong are you? Can you push past that burn?

Now, we’re going to superset the exercises, so as soon as you complete the bicep curls, go right into those overhead triceps extensions. We’re gonna do the exact same thing – pick a weight that you think you could normally do 20 reps with. You’re normally gonna be stronger than you realize with triceps extensions. When you pick the dumbbell up off the rack you’ll probably say, “Oh man, that feels heavy,” but as soon as you get it over your head, you realize it’s manageable, so don’t go too light.

Some of you might ask, “How are you going to build muscle with that many reps?” Don’t worry about that. You aren’t doing this all the time. This is just occasionally when you’re feeling funky or you don’t feel like you have that much mojo. All you have to do is tell yourself, “I’m just gonna go out there and do one exercise and that’s it.” Having said that, don’t sandbag it. Make sure you’re really going out there and challenging yourself.

So that’s my biceps/triceps workout hack! This workout only takes about 15 minutes, and you’re able to knock out 100 reps on biceps and 100 reps on triceps. When I don’t want to go into the gym, I don’t want to think about it, I don’t have the mental energy and I just want to knock out a quick workout, but still know I’ll be sore the next day, this is what I do. Try the workout, and if you put intensity into it, I guarantee you’ll feel it.

100 rep workout Advanced training techniques Biceps curl Biceps workout James grage Overhead triceps extension Triceps workout Workout hack Workout motivation