Armwrestling for beginners. Exercises at home, in the gym

Men’s sports activities, arm wrestling, are increasingly being carried away by women. Girls can compete with each other and with men. But the latter should be novice partners, since strong professional wrestlers do not always concede victory to beautiful women. To achieve success in sparring, girls are suitable special training programs with effective exercise.

The nuances of training for girls

Arm wrestling is a competition in which armwrestlers are against each other, at a table with handles... One goal of the opponents is to try to press the opponent's hand against the protruding cushion on the table after the judicial command, and the second is to prevent a counterpart from doing this.

To participate in arm wrestling, you need to train the following muscle groups:

• For lightning-fast successful combat and an iron grip: the forearms.
• Triceps and biceps of both arms.
• For load distribution and stabilization:
• press;
• chest;
• deltoid;
• the broadest.
• Foot.

Arm wrestling for beginners (exercises of this type of martial arts are isolating and basic) lays the foundation for the next trainings with large weights. For inexperienced 1 performance should consist of 15 repetitions.

The following table shows the ratio of female and male age, as well as body weight for arm wrestling:

Arm wrestling for beginners (exercises, especially for women, must necessarily alternate with recovery periods) develops endurance and strength of the shoulder muscles. For professional progress and grip formation, beginners should exercise regularly.

There are the following rules in armwrestling:

• Preparatory stage of the competition... With him, opponents take their original places. The shoulders of the armwrestlers should be parallel to the table area. They interlock their hands in a lock with the upper location of the phalanges of the thumbs. With their free hands, the contestants hold the pins. During preparation, the referee carefully monitors the correct grip of the opponents' hands.
• Start of the competition... When the referee is fully confident in the correct grip, he makes a command to the beginning of the fight.
• The competition itself... Fights can be both ultra-short and quite long. The winner is the wrestler who first pressed the opponent's hand to the table. As an aid, athletes apply pressure on the opponent's hand and jerks.

Arm wrestlers should hold their body directly in the table area only... It is inadmissible to turn the body and head away from the fight.It is best to keep these body parts straight during the fight. The elbow of the wrestling hand should be pressed to the body at an acute angle. Try to keep the shoulder and forearm on the same line.

If you watch professional armwrestlers, you can see that all of their movements are highly technical. Thanks to this, experienced athletes in this area almost never get injured. Adherence to armwrestling techniques by beginners helps them avoid sprains and fractures.

Armwrestling technique

The most effective armwrestling technique is "top roll". With it, the force of the biceps and forearm is directed into the hand and fingers. In this case, the wrestler's hand must be above the opponent's palm. Immediately after the signal to start, they make a quick jerk with their hand, which, moreover, is pulled closer to themselves. Once your opponent's grip begins to weaken, you can prepare for the end of the battle.

With the Hook technique, the working hand is tucked with the palm towards you. The opponent's brush is driven into the resulting position. The attacker should also discreetly deviate to the side to penetrate the opponent's limb. The Hook move is more suitable for competitions with a weak companion.

Horseback tactics are used in battles with strong counterparts. With this technique, there is no pressure on the hand.

The opponent's hand is twisted from top to bottom to weaken his resistance and grip. At the same time, the wrestler, as it were, presses the opponent until the very end of the competition. Full pressure on the opponent's hand occurs with the athlete's stationary arm when fighting in triceps.

But this technique is considered the most traumatic. With it, ligaments are often stretched and torn. Severe dislocations and fractures are also common.

Preparation exercises

Beginners in armwrestling need to do basic exercises... Further, to improve the technique of wrestling more, they switch to isolated training.

Multi-joint (basic) exercises include the following types of exercises:

• general preparatorythat increase the overall level of activity and activate the recovery processes. Their implementation forms the strength and mass of the muscles. Such training should include: sets for the press; flexion of the wrists with different grips; weight squats; flexion of the upper limbs for biceps with dumbbells or a barbell; push ups; bench press; deadlift.
• special preparatorytraining muscles that lead to victories in competitions. Among the exercises that strengthen the ligaments and joints are: sliding along a rope; pull-ups; running with weights; push-ups on the fingers.
• isometric... To perform these exercises use: handles; training racks; belts; rubber.
• static, with the retention of weight in a certain time interval. They are used to improve endurance and strength.
• dynamic, bringing up motor qualities. Such exercises are usually performed with: blocks; rubber; weights.

Among the preparatory armwrestling exercises for beginners, the following stand out:

• flexion movements of the upper limb in a specialized simulator or with dumbbells, developing biceps;
• basic bench press, which involves many joints and muscles;
• lifting the torso with a disc (tilted or with additional weights);
• pulling the upper block by hand;
• lifting the bar with a reverse grip with a single pancake, it is taken from the edge of the weight, and the other end of the device is abutted against the surface;
• pulling up on the horizontal bar with towels.

Exercises in the gym for girls

Arm wrestling for beginners (exercises on it, as a result, lead to high strength parameters) helps to master the power load on the ligaments and muscles... Long training sessions and elaboration of wrestling methods form individual techniques in athletes that quickly guide them to victory. Each famous armwrestler has his own wrestling secrets.

In the process of training, at a time (approach), 2-15 repetitions are usually used. The burden should be such that 10 repetitions can be done with it to failure. Workouts should take place 3-4 times a week, and also include 1-2 wrestling sessions paired with a partner. Beginners can spar once every 14 days, and more advanced ones - once every 7 days.

Exercise # 1. Pulling a horizontal block

The exercise forms:

• dorsal and shoulder girdle;
• wings;
• lats back muscles;
• biceps.

To play a workout, do the following:

1. Set the weight to 5 kg.
2. Legs are placed on supports so that they rested against them and bent to 90 °.
3. With their hands, with a straight back, they attract a set weight to themselves.
4. After the body is at right angles to the floor, repeat the exercise.
5. The shoulders and shoulder blades are straightened, then the handle of the simulator is pulled to the stomach and left there for 1 second.
6. Further, with the immobility of the body, the burden is returned to its place.
7. The block pull is repeated 10-15 times in 2-3 sets.

Performing such a thrust allows you to pump up:

• arms;
• shoulders;
• back.

Exercise number 2. Hand pulling with the support of the upper block

Arm wrestling for beginners (exercises must always be performed, strictly following the technique of this sports direction) contains programs with basic exercises. These workouts help you gradually gain weight and build strength. Regular sparring with partners will also lead to excellence in armwrestling.

When carrying out the lesson, perform:

1. The burden is taken so that the hand with it looks to the side. The legs are moved so that they are located together.
2. The torso should be parallel to the bench.
3. The arm with a dumbbell is straightened, slightly lowering the shoulder.
4. On inhalation, the projectile is led up. All muscles should be tense.
5. At the very top of the lifting, the dumbbells are kept for 1 second, and then exhaled.
6. Further, all of the above manipulations are done with the other hand.
7. The exercise is repeated in 2-3 sets of 10 repetitions each.

This training develops:

• brushes;
• back;
• biceps;
• press.

Exercise 3. Raising the torso with the disc at the back of the head

The exercise is done as follows:

1. They lie on the bench, and their legs are bent at the knees at an angle of 90 ° and rest them against the wall.
2. The pancake from the bar is placed behind the head, it can still be fixed there with a cloth or towel.
3. Straining the abdominal muscles, the torso is lifted to the hips so that the chest touches them.
4. Then they slowly return to the starting position.

Program for classes in the hall for girls

The training complex for girls in the gym may include exercises such as:

• pumping up the triceps using the upper block (2-3 sets of 10-12 times);
• lifting and holding weights with fingers for armwrestling (1-2 sets with the maximum number of repetitions)
• working out supination with a belt block, 3 × 8-10 (3 sets of 8-10 reps each);
• pronation on a block with a belt, 2 × 8-10;
• approximate wrestling "in the hook" in a standing position, on a block, 3 × 8-10;
• incomplete and intermittent pull-ups, 2-3 sets to the maximum;
• flexion movements of the hands with a barbell, 2 × 8;
• training biceps in a standing position in the form of lifting a barbell 2 × 8.

Home Workout Exercises

For pumping the main muscle groups at home, trainings for the progress of endurance and strength will be useful.

Arm wrestling, translated from English, means "arm wrestling"... Sparring partners of this type of competition use professional techniques and nuances for a quick victory. To participate in such martial arts, beginners need to prepare and train the ligaments and muscles of the arms with the help of special exercises.

Exercise number 1. Raising a dumbbell or hammer

As a projectile, take a sledgehammer or hammer. Practicing with them resembles grabbing the opponent's wrist.

The exercise algorithm is as follows:

1. Take the starting position: stand with a straight back; lower limbs are set shoulder-width apart; arms are extended along the torso.
2. The projectile is taken with a palm and moved parallel to the side. The weights are raised and lowered by flexing the wrist.
3. The exercise is performed in 2-3 sets of 15-18 repetitions.

Training with an empty bar from a barbell or dumbbell develops well:

• brushes;
• forearms;
• fingers.

Exercise number 2. Extension movements of the arm with a dumbbell

The lesson should go like this:

1. They sit on the bench with a straight back.
2. The body is tilted slightly forward.
3. The forearms are placed on the hips. The palms with the weights should look up and hang from the knees.
4. The projectile is slowly raised with a bend at the wrist and a 5-second delay at the top.
5. Then they return to the starting position.
6. The exercise should consist of 1-2 sets with 12-15 repetitions each.

Exercise number 3. Horizontal lifting of the projectile

The lesson consists of the following stages:

1. Stacked on a gymnastic mat. Hands are pressed to the body, and legs are straightened.
2. In the palm of a neutral grip, take a bat or hammer and raise it so that it is perpendicular to the floor.
3. They work with the projectile for at least 5 minutes.

Home armwrestling workouts should include:

1. Flexion of the wrists with a projectile that is raised: with the fingers; with pronation; with the palm turned up.
2. Push-ups on the fingers, additionally with claps over the chest or head.
3. Pull-ups on the horizontal bar: with towels; on fingers; with a heavy backpack; with arms extended or bent.

The grip for strength training on the bar can be:

• reverse;
• wide;
• direct;
• narrow.

Home workout program

With the help of exercises from a properly created arm wrestling training program for beginner girls, you can work out not only the strength of the arm muscles, but also other important muscles. For a more decent result, it is necessary to constantly improve indicators of physical development and strictly follow the rules of a healthy lifestyle.

Strength exercises must be performed with the highest weight and the lowest number of repetitions (up to 6 times) in 1 approach. Endurance is trained with sessions with the maximum number of replays or statistical exercises.

Arm wrestling for beginners (exercises for girls are weaker in strength than classes for men) prepares future athletes for victories in this area. With the help of special exercises and techniques, women train endurance and reaction speed. Along with this, they, of course, also pump up their arms.

An approximate home arm wrestling training program for girls is as follows:

• Monday:

1. lifting legs in turn on the bar (3 sets of 10 times);
2. lifting the body with weights on the horizontal bar (3 sets of 8 repetitions);
3. swing of the press (3 to 12);
4. push-ups from the floor (4 to 15).

• Wednesday:

1. pendulum on the horizontal bar (3 to 7);
2. hanging on the bar (8 times for 15 seconds);
3. burpees ending on a bar (3 to 10);
4. twisting on the horizontal bar (3 to 15);
5. pull-ups (3 to 15).

• Friday:

1. pull-ups with elastic (3 to 7);
2. lifting the legs lying on the floor (3 to 15);
3. stretching straight legs forward on the horizontal bar (3 to 10);
4. pull-ups (3 to 10).

• Saturday:

1. reverse pull-ups (2 to 9);
2. lifting bent legs in a prone position (3 to 10);
3. twisting on the bar (3 to 10);
4. pull-ups (3 to 9).

Exercises on the horizontal bar

Exercises on the bar in the form of classic pull-ups can be a good basis for the development of the main muscles in novice armwrestlers outside the gym.

To work out the back and arm muscles on the horizontal bar:

• apply additional weight;
• reduce the duration of breaks between sets;
• perform classes at different speeds;
• periodically change the type and width of the grip.

When exercising on the horizontal bar, you can use the original training technique using 2 towels. They are thrown over the crossbar shoulder-width apart and pulled up, grasping the hanging ends of the fabric.At the same time, the palms should look at each other.

Pull-ups with towels are pumped up:

• brushes;
• the broadest dorsal muscles;
• triceps and biceps.

Plank activities:

• pump up the back and abs;
• strengthen the arm muscles;
• weaken the load on the spine, and also align it;
• reduce weight;
• relieve back stress.

During training on the horizontal bar:

1. Warm up to warm up the muscles.
2. The body is positioned so that it hangs straight. The back is slightly bent. The legs are bent at the knees and crossed.
3. When doing pull-ups on the ups of the torso, inhale, and exhale when descending.
4. The head is not thrown back so as not to injure the vertebrae.
5. Hands hold the bar strongly.
6. On lifts, the chin is always placed over the bar.
7. Playbacks should be smooth and slow.

Projectile exercises

The expander mainly develops the strength of the wrists and fingers.

These shells can also be:

• ulnar, for the formation of the lateral forearm ligaments;
• spring, training hands;
• rubber, in the form of rings for squeezing fingers;
• for shoulders and chest, consisting of rubber bands.

All types of expander are designed for:

• work in maximum amplitude;
• development of stiff muscles and wrist hardness;
• strengthening the grip;
• building endurance of the wrists and fingers.

The hand is trained using a bar from a barbell or small dumbbells... These shells are taken with open grip fingers turned away from themselves. Hands that are shoulder-width apart should touch the hips. The shells roll their wrists towards themselves and return to their starting position.

To form the muscles of the forearms, the arms with the barbell are bent at right angles and lifted up without touching the body. It is good to train the shoulders with a bench press, at the chest, with a reverse grip.

The reinforced rubber with little resistance is first pulled over itself, and then the hand with it is sent to the side. The statics are trained using a wide loop, which is strongly stretched and held in this state for a time or until the muscles are completely tense.

With rubber, you can also perform lateral supination and pronation movements. Small, narrow ribbons are used to improve thumbs and thicken the wrist.

Women's arm wrestling is always associated with grace and beauty. Strong girls with big muscles still look very sensual and feminine. Exercises that are included in special programs for novice armwrestlers help them to train their muscles. They develop the strength of the hands and forearms.

Video about arm wrestling for beginners

Top 5 exercises for a beginner in armwrestling: