In order to seriously start this sport, for a start it is necessary to increase the level of general physical fitness by performing basic exercises (bench press, squat, deadlift). This will greatly help the body to take the desired shape and condition. Only after completing the above tasks can we proceed to special exercises, of which arm wrestling is rich. The training process program is based mainly on the study of wrists, forearms and biceps, because in this sport they perform the main explosive function.
Biceps Exercise
Many people who visit the gym know several exercises for biceps, but not everyone manages to make 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 physical exertion. Therefore, it is very important to perform all exercises as intensively as possible, with minimal rest time. The training program for arm wrestling should include the following exercises:
- Lifting barbell for biceps while standing. One of the most important exercises that maximize the load on the muscles of the hands. The number of approaches should not be less than four (4-5).
- Lifting dumbbells for biceps while sitting. It is important to observe the correct execution technique - the smoother and slower the exercise is, the better and faster the download. In another way, this approach is called concentrated.
- Lifting the barbell for biceps while sitting in Scott's bench. This exercise is good because when it is performed it becomes impossible to help yourself to lift weight with the help of legs or back. All hope is left to hand. This, by the way, is one of the principles on which all arm wrestling is based. Biceps training should include 3-4 exercises for 4-5 approaches.
Forearm and wrist exercises
By the way, arm wrestling came up with many new exercises, with which it became possible to effectively work out this muscle group. Therefore, there is plenty to choose from and build your own program. Rises and jerks on the forearms are the main exercises representing arm wrestling. Training for this muscle group should look something like this:
- Barbell lifting on forearms while sitting. The most important thing in this exercise, and indeed in all arm wrestling, is the execution technique. The forearms should lie completely on your feet, and your wrists should hang slightly from your knees. The palms are looking up, the bar begins to move from top to bottom, until it is not held in a clenched hand, but at the tips of the fingers. 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 with a reverse grip or behind the back. Similar to the first exercise, only here the palms are already looking at the floor.
The wrists can be worked out with the help of dumbbells equipped with small weights. The whole point 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 constitute arm wrestling. 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 emphasized 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! Having at least one dumbbell (you can use a kettlebell) and one elastic bandage, you can come up with a bunch of exercises for working out the forearms and wrists.