Learn to wrestle like a pro in armwrestling. Learn the secret training techniques from the world's best athletes. Each strength sports discipline has its own training characteristics. In armwrestling, there are also nuances of training athletes. Today we will tell you about 8 secrets of armwrestling training that will help you improve your results.
Armwrestling training principles
Working angle and amplitude principle
Arm wrestling is a static sports discipline. During the competition, most of the muscles do not change their length, thus fixing parts of the arm in a certain position. They are called working angles. Almost all movements in armwrestling are of a single-phase nature and can be performed only in a certain amplitude, called the working one.
Both of these indicators are individual in nature and largely depend on the structure of the hands, fighting technique, etc. When you work with free weights, you need to ensure that most of the load falls on the working angles. To achieve this, you should always place the working (bendable) part of the arm at right angles to the load vector.
If during training you can quite accurately select the weight to work on working angles, then amplitude training can cause some difficulties. This is due to the fact that at the moment of dynamic flexion of the arm, the load affects to a greater extent only one point of a given amplitude. This leads to uneven pumping of the target muscle. This problem can be eliminated by special simulators that distribute the load over the entire amplitude.
For example, when you bend a hand with dumbbells or a barbell on a bench parallel to the ground, then at the beginning of the movement the maximum load will be only at the beginning of the movement. Then it will begin to decrease and the maximum effort will appear in the middle and final phases of the amplitude. Often, athletes who train their arms only on a horizontal bench have difficulties when flexing the hand and keeping it in a bent position. To maximize your working amplitude, you need to divide it into three angles: start, end, and middle. We have just talked about the training of the starting angle, and now we will focus on the development of the other two.
To maximize the average working angle, you should change the angle of the bench so that in the middle position of the working angle the hand is parallel to the ground. To train the final working angle, the forearm should be at right angles to the ground. Also, when working on the working amplitude, you can use a static load.
Working direction principle
This principle is based on the fact that the same muscle can have different strengths not only in length but also in width. Let's say the flexor muscles of the hand can bend it in the direction of any finger. Each bundle of muscle fibers that make these movements can have different strength indicators and be trained separately.
To achieve maximum results, you must adhere to strict specialization in the direction you need. They are called workers and depend on the athlete's wrestling style.
Having decided on the working direction, it is necessary to position the bent part of the arm so that the working direction is opposite to the gravity vector. To do this, you need to unfold the body, forearms and hands.
If you specialize in only one work area, your results will quickly begin to grow. At the same time, having one or two more fighting styles in stock can be very useful.
Static priority principle
At the time of the fight, the static muscle tension predominates among athletes. To increase the effectiveness of training, it is necessary to transfer the ratio of static and dynamic stress to training. This applies equally to free-weight exercise and machine work.
It should be noted that it is customary to distinguish two types of static load: active and passive (holding). The hold is most often used during free weight training, while the active one is at the table.
The principle of microtemporal exposure
This principle is based on the ability of muscles to withstand a huge load for a short period of time, calculated in fractions of a second. The tension of muscle fibers at this moment can reach up to 140 percent of the maximum, which is used by an athlete during training. With the help of such loads, the strength indicators of the muscles can rapidly increase, and the ligaments and joints will also be strengthened. It is customary to distinguish between two types of loads of this type:
- Passive (shocks).
- Active (jerking).
Passive loads are used for holding. Their essence lies in the fact that the weight of the projectile with which the athlete works should increase dramatically. Let's say you can hold a dumbbell that weighs 70 to 80 percent of your maximum weight. At this point, your comrade should strike from 5 to 6 hits on the sports equipment from top to bottom. This will increase the weight of the projectile by forty percent, and the working angle will remain unchanged.
The active load is that the maximum force should be applied to a fixed point in the shortest possible period of time. To do this, you can perform five or six jerking movements at the command of a friend. It is important to note here that this exercise should be performed by experienced athletes. Also, to reduce the risk of injury, it is necessary to ensure that the point of application of the force has little shock absorption.
The principle of the interconnection of muscles
If you focus during training on the development of your working angles and amplitude, then the difference in the development of muscle fiber bundles along its length will gradually increase. This will result in a slowdown in overall progress. To avoid this, you should periodically work on the weak parts of the muscles.
Read more about training armwrestlers in this video:
