The correct arm wrestling technique will not only make any man a real winner in this sport, but also pump up his biceps. A healthy lifestyle always benefits the body; in fact, any exercise, regardless of which muscles it is aimed at, only helps strengthen the immune system and improve appearance. Of course, if you do everything right.
Probably, every boy since childhood dreams of having arms as strong as those of bodybuilders. And arm wrestling will help make this dream come true.
From time immemorial
For a long time, arm wrestling has been considered one of the most popular methods for resolving disputes and measuring strength. A little later it became a separate sport. Despite the somewhat static and unaesthetic nature of this struggle, in fact, one of the most popular sports competitions (both among women and men) is arm wrestling. Technique, subtleties and secrets here, as in any other sport, are very important. Even with some psychological techniques you can break your opponent and give yourself confidence.
Any sport (and arm wrestling is no exception) requires very high-quality and professional training. Often, beginners stop their career path long before their first amateur performances, as they were injured during the training phase. You should not trust tutorials and try to prepare yourself. The best option would be to register in a special section.
Of course, a beginner will not immediately sit down at the table, because the arm wrestling technique involves not only wrestling, but also a whole range of exercises: building muscle mass, using a special nutrition system, and an individual regimen for each athlete.
All workouts that focus on strength, developing the hand, forearm, shoulder and biceps are ideal in this case. Such exercises include working with a crossbar, barbell, dumbbells, etc.
Also, do not forget that reaction is important in this sport, because even a split second by which an athlete is ahead of his opponent can ultimately become decisive. But don’t forget about special techniques that allow you to win a landslide victory.
Features of preparation for competitions
Regular training with dumbbells is of decisive importance in preparing for wrestling, which makes it possible to gain strength. However, arm wrestling also requires considerable endurance. You should increase it by going for long runs every day. Reaction plays an important role. Here sports games or exercises with a ball will come to the rescue. Training, the purpose of which is to improve these skills, must be clearly outlined in the form of a schedule.
Techniques
There are a lot of different techniques in this sport, but there are 3 basic ones:
- Triceps. Immediately after the start of the fight, the athlete who decides to attack must move his shoulder towards the opponent and at this time pull his hand towards him. After this, with the force of the triceps, you need to press the opponent’s hand to the pillow.
- Top hook. Using a standard wrist movement, but without visible pressure, so that the opponent does not suspect that the technique is being carried out, the attacker must go to the side, thereby piercing the opponent’s hand.
- On horseback. As in the previous technique, it is necessary to pronate the hand with a classic grip, but without moving to the side.
What is the secret of mastery
“Everything is here,” Fedor Emelianenko answered this question, pointing to his head. “Any training process must be passed through the head, first of all, and not just done pointlessly” - these are also his words. It is in this skill that the strength of John Brzenk, the recognized king of world arm wrestling, lies. But no, we are not interested in this experience! It’s easier for us to find out “how much John lifts on his biceps” and run to the gym to adjust his strength results to these numbers. As a result, the champions are still out of reach!
Sports for everyone
A person of any gender and age can choose arm wrestling. An athlete’s technique will show how good he is in a fight with an equal opponent. In fact, competitions are not that frequent, approximately 95% of all time is spent on training and preparation.
It is important to consult a doctor before starting classes so that he can determine whether this sport will harm you; perhaps it is better to choose chess. If you have had arm and shoulder injuries, ligament ruptures and fractures, if you are diabetic and/or hypertensive, it is not advisable for you to engage in this sport. There are also a number of other contraindications that can stop an athlete on the path to success. It’s worth asking a specialist about them.
In any case, if you do not have any health problems, and you decide to devote yourself wholeheartedly to this sport, then the first thing you need to do is study the rules.
Additional recommendations
When wrestling, athletes usually try to look to the side, strongly twisting their head and body. This is a classic mistake that offers no benefit but can result in serious injury. You need to look at the place of contraction and keep your body in a strictly vertical position.
And, of course, we must not forget about proper nutrition. Under heavy loads, diet alone will not be enough, so vitamin complexes will help replenish the supply of essential substances. We can recommend the drug Leveton Forte , which is made only from natural ingredients and contains many essential minerals and amino acids.
And be sure to conduct trial sparrings, without which arm wrestling is simply unthinkable. A fight with a strong opponent is training for real men and the best test of physical readiness. If you have no one to practice with, use special harnesses to simulate wrestling. Now that you know which muscles to pump for arm wrestling and other nuances of this type of spot, all that remains is to start training to find out the limit of your strength.
Rules
The rules in arm wrestling are surprisingly simple. Although they will take a few minutes to learn, they must be followed without question. There is a special arm wrestling table in front of the wrestlers, where each has their own handle to hold on to, an armrest and a pillow.
In principle, the conditions of the competition are very simple. It is clear that you cannot lift your elbow from the table, and you must touch the handle with your other hand.
You can lift your legs off the floor, but helping yourself with your shoulder while fighting is prohibited.
Many athletes use not very honest (at first glance), but quite effective tactics, which are based on provoking an opponent to commit a foul. For example, some people deliberately jerk their hand before the referee’s signal to make it seem as if the opponent made a false start, etc. The most important thing is not the fighting technique itself in arm wrestling, but the correct setting of the starting position, which is very strictly regulated by the rules.
The torsos of the opponents must be in the same symmetrical position; nothing should be placed beyond the midline line; it is also forbidden to cross it. The phalanges of the thumbs should be visible during the grip.
Exercises for the wrist and forearm
Hammer or single-sided dumbbell lift
In this case, the projectile should be a piece of iron in the form of a lever - with a weighting agent only at one end.
Dumbbells with removable weights or an improvised apparatus - a hammer or sledgehammer - may be suitable.
In some cases, such equipment is used by athletes who study martial arts, because the dumbbell handle imitates the grip of an opponent.
Exercise technique:
- Starting position: standing, back straight, feet shoulder-width apart, arms extended along the body.
- The projectile can be taken with any type of grip in one palm. Moving the hand in a plane parallel to the side, you need to raise and lower the dumbbell by bending your arms at the wrist joint.
- Perform this exercise in both directions: the weight at the end of the apparatus should be directed forward and backward.
- Minimum number of repetitions: 2-3 sets of 20-25 movements.
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Extension of the hand with weights
This exercise pumps up your fingers, forearms and hands very well. You can use a dumbbell or an empty barbell.
The exercise consists of the following steps:
- Starting position: sitting on a bench, back straight, body slightly tilted forward. The forearms should be placed completely on the hips so that the hands, palms up, hang from the knees with the implements.
- Slowly lift the dumbbell by bending your wrist, hold at the top point for 4-5 seconds and return to the starting position.
- The mass of the apparatus must be large so that even 10-12 repetitions in a row cause noticeable fatigue.
Do the minimum: 2-3 sets of 20 reps.
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Horizontal lift arm
This element of training is very specific. You need to do it this way:
- Starting position: lying on a gymnastic mat, arms pressed to the body, legs straightened.
- Hold a lever (hammer, single-sided dumbbell, or baseball bat) in one hand with a neutral grip. Raise the hand so that the equipment takes a position perpendicular to the floor.
There are a lot of repetitions that need to be done, so it’s easier to give the exercise time - at least five minutes.
Correct arm wrestling technique
So, the fight begins with planting your feet. If the athlete is right-handed, then he must put his right leg forward, it should be in the middle of the table. Arm wrestling technique and tactics are no less important than the initial body position.
After the referee gives the signal, it is necessary to make a knocking movement of the opponent's hand, while making a slight bend in the left leg. The elbow should move diagonally.
Beginners should not start their training directly with the wrestling itself, as this often leads to injury. The arm wrestling technique (more precisely, its main task) is to use as much of the muscular-ligamentous apparatus as possible during the fight. It is necessary to have a variety of techniques to become a versatile fighter. That is why you should not decide on your technique initially, because as your muscles grow and experience, it can change several times.
You have to know how to lose
You were challenged, you accepted it and lost. Don't worry. It happens to even the best of us. Understand that your arm wrestling skills do not define you as a man. When your hand touches the table, shake your opponent's hand, pat him on the shoulder, smile, praise him and tell him that you will get revenge someday. Don’t be one of those who believes that the title of a man is earned exclusively in such competitions, you don’t need to show everyone that you still haven’t lost your penis when you lost - everyone is at least aware of this. There is no need to swear, fiercely sip beer, demand revenge, call names, etc. Such behavior is no good.
And also, if you understand that you are about to lose, you don’t need to resist until the last minute and prevent the potential winner from making a winning move - this way you, like idiots, will sit at the table for an extra five minutes in one position. Everything is decided, you're just trying to put off the inevitable. If your song is sung, look at your opponent, nod to him and surrender with dignity. Next time you will succeed.
