In order to get down to this typesport, to begin with, it is necessary to raise the level of general physical fitness by performing basic exercises (bench, squat, stand). This will greatly help the body to take the desired shape and condition. Only after the above task has been completed can one proceed to special exercises with which armwrestling is rich. The program of the training process is based mainly on the study of the wrists, forearms and biceps, because in this sport they perform the main explosive function.
Study of biceps
Many people attending the gym know a fewexercises for biceps, but not all manage to put together a program in such a way as to effectively pump this muscle group. This is primarily due to the specifics of the biceps, which is very quickly restored after exercise. Therefore, it is very important to perform all the exercises as intensively as possible, with minimal time to rest. Armwrestling training program should include the following exercises:
- Lifting barbell for standing biceps. One of the most important exercises to maximize the loading of the muscles of the arms. The number of approaches should not be less than four (4-5).
- Lifting dumbbells for biceps sitting.Here it is important to follow the correct technique of performance - the smoother and slower the exercise is performed, the better and faster the injection occurs. In another way, this approach is called concentrated.
- Biceps lifts sitting in a Scott bench.This exercise is good because it makes it impossible to help yourself lift weights with your legs or your back. All hope remains on hand. This, by the way, is one of the principles on which the whole arm wrestling is built. Biceps workouts should include 3-4 exercises of 4-5 approaches.
Forearm and wrist exercises
By the way, arm wrestling came up with many newexercises with the help of which it became possible to effectively work out this group of muscles. Therefore, there are plenty to choose from and build your own program. Lifting and jerking on the forearm are the main exercises representing arm wrestling. Training for this group of muscles should look like this:
- Lifting the barbell on the forearm while sitting.The most important thing in this exercise, and throughout armwrestling, is the technique of execution. The forearms should rest completely on their legs, and their wrists should hang slightly from their knees. The palms are looking up, the bar begins its movement from top to bottom, until it is held not at the clenched hand, but at the fingertips. Then you need to return it to its original position, which will also take a lot of effort and effort.
- Lifting the bar on the forearm reverse grip or behind the back. Similar to the first exercise, only here the palms are already looking at the floor.
Wrists can be worked throughdumbbells, equipped with small weights. The whole essence of the exercise is to slowly and smoothly perform twisting in the brush. But here you need to be careful and not to overdo it. The forearms and wrists are one of the most important muscle groups that make up armwrestling. Training should be designed in such a way as to effectively work out all parts of the hands, eliminating weak areas by pumping them. Thus, training is more focused on the hands, but this does not mean that other muscle groups are excluded from the program. Arm wrestling - training at home - is it possible? Naturally! If you have at least one dumbbell (you can have a weight) and one elastic bandage, you can create a lot of exercises to work out your forearms and wrists.
