Learn how you can train at home to wrestle well and compete in armwrestling. Having decided to carry out arm wrestling training, at home you should understand that this is a very difficult sport discipline from a technical point of view. However, you can start arm wrestling at any age. Each athlete must find their own path to success, but here are some tips to help you progress faster:
- Remember that arm wrestling is a kind of martial arts, and not an ordinary match with an opponent. To win, you need to choose the right tactics, have a stable psyche, and also have experience. Thus, in order to achieve the set task, you need to spar.
- Arm wrestling workouts at home should be regular.
- It is necessary to train not only strength, but also technique. We have already said that arm wrestling is a very difficult sport from a technical point of view. For this reason, you need to pay a lot of attention to technique.
- The core of your strength training should be basic exercises. It is they that contribute to an increase in power parameters and allow you to gain weight. Start with strength training and then move on to the technical aspects of armwrestling.
- You just need to take part in amateur tournaments. This will give an additional impetus to self-improvement in training.
What is an armwrestling table?
Since this article is devoted not just to physical training, but to armwrestling training, then you need to know about the rules of this sport and equipment. We will answer the first question later, but now we will say a few words about the table. Of course, you can fight with your comrades on any flat surface. If you want to seriously engage in arm wrestling, then you will need a special table, which you can easily make yourself.
Now a unified standard of armwrestling tables has been adopted, which are used for competitions between men and women. In addition, there are tables for holding fights in standing and sitting positions. Since a single standard has been approved, all table sizes are strictly regulated. We will not dwell on all these figures now, since they can be easily found on the Internet.
If you decide to purchase a professional table, now this sports equipment is produced by a large number of companies and the minimum cost of the table is on average 10 thousand rubles. When choosing a table, pay special attention to the materials from which the armrests and cushions are made. If the material turns out to be of poor quality, then you will often have to drag these elements, which is quite troublesome.
If you decide to make a table yourself, then there is nothing complicated in its design. In fact, this is a simple table with certain dimensions. The main condition here is high stability so that the equipment can withstand the load. On the horizontal surface of the table there are pins for gripping with a hand free from a fight, as well as armrests with cushions for the working hands of rivals. We also recommend that for the convenience of conducting fights, clearly highlight the center line. On the Internet, you can easily find drawings of an armwrestling table and make sure that its design is very simple.
Armwrestling technique and rules
Often, novice athletes do not pay serious attention to the technical side of armwrestling training at home and, as a result, get injured or even inflict them on an opponent. Sprains and other joint injuries are most common in armwrestling. There may also be fractures, although this type of damage is much less common.
The most frequent occurrence of trauma is at the initial stage of training. This is due to the fact that muscle strength increases much faster in comparison with the development of the articular-ligamentous apparatus. If you do not follow the technique, then you perform unnatural movements, which causes damage. If you watch professional athletes' competitions, then you probably know that the number of injuries there is very low. Fractures are practically not found at all.
The reason for this lies precisely in the high technique of movements of all participants in the competition. At the amateur level, unfortunately, the situation is completely different. There are two techniques that you can actively use during a fight. The first one is called the "hook". From the start of the fight, you need to tuck your working hand so that the inside of the hand looks at you. It is on this "hook" that you must catch the hand (more precisely, the wrist) of your opponent.
After that, pull your hand to the side and at the same time press it against the table. Many pro athletes believe this technique is best for athletes with short fingers and short forearms. This allows you to increase the leverage on the opponent's hand. The second technique is to wrestle with the brush. From the start of the fight, you need to hold the hand above your opponent in order to be able to subsequently unfold his wrist. As a result, your hand should be higher than the opponent's hand and it will be much easier to press it to the table surface. This is a much more difficult technique in terms of technique compared to the "hook". First of all, to use it, you must have a high reaction rate. We recommend that you try both techniques first and then choose the one that works best for you.
Let's get acquainted with the basic rules, because you want to conduct full-fledged arm wrestling workouts at home.
- Preparing for the fight. Opponents must take their starting positions. The shoulder joints are parallel to the surface of the table, the hands are locked into a "lock" and the phalanges of the thumbs must be placed on top. Hold the pin with your free hand. It is the preparatory stage that takes the most time, since the referee must carefully monitor the correct grip of the participants in the fight.
- Start of the fight. When the referee is sure that the grip is correct, he gives the command to be ready to start the fight, and the loan starts it.
- Directly a duel. Contractions can be long enough or very short. The winner of the bout is the athlete who presses the outer part of the opponent's hand to the table. For this, athletes use jerks and pressure on the opponent's arm.
Based on practical experience, we can give one piece of advice. If you think that you are losing the fight, then do not lower your arm with a sudden movement, as this can lead to injury. Loosen your grip gradually and do not worry about defeat. No athlete can always win and you need to continue to do regular arm wrestling workouts at home. This will give you the opportunity to take revenge in the future.
Strength arm wrestling training at home
Having decided to conduct armwrestling training at home, you must understand that they are specific in nature and differ from those of bodybuilders. If the builders pay all their attention to gaining muscle mass, then your main task is different - to increase the strength parameters.
Many people believe that it is important to have only strong hands to win in armwrestling and make mistakes. You need to develop the deltas, lats, back muscles, forearms, triceps, biceps, legs, and arm ligaments. Our body has such a structure that the development of only certain muscles is insufficient. Arm wrestling is an excellent example of this. As you can see, you need to develop the muscles of the whole body and only in this case you can count on high results. But as we said, the main goal of strength training is to increase strength parameters. While muscle growth and strength gains are linked, you can focus on any of these metrics. Actually, this is typical for all power sports, since in each of them athletes pursue their own goals. The training of, say, powerlifters is significantly different from bodybuilders and their training is the closest in organization to arm wrestling training at home.
How to train your forearms at home, see this video:
