Wrist wrestling skills
1: the first thing is to be stable. No matter what kind of occasion, your body must be straight, you must not stagger and don't walk around often.
2. Move your wrists and arms before the game, so that your hands and arms can move. Stretch your muscles.
3. Learn to use ingenuity. Is Jin Qiao a wrist student? Twist it? Learn to delay time. When we roll over, our wrists are almost at right angles. Turn your wrist, change the direction of your power, and finally find a chance to beat your opponent.
4. Be able to overwhelm each other in momentum. This is also a manifestation of psychological warfare. Putting psychological pressure on our opponents can also make us win. Like yelling before the game.
5. The last point is to persist and persist for a long time. It is very important for us to see who can fight to the last moment and who will be the final winner.
Strength training method of arm wrestling
Attach importance to the exercise of upper limb flexors
The flexors of upper limbs mainly include biceps brachii, brachialis, brachioradialis and pronator teres. There are various effective exercises to develop these muscle groups, such as Vince elbow pad, chest bending, inclined plate bending, supine bending, elbow fixed bending and one-arm bending. There are many kinds of pull-ups, such as holding wrist pull-ups, reclining pull-ups, one-arm pull-ups and so on.
Pay attention to the exercise of forearm muscles
Forearm muscles and hand muscles are complex, small and diverse. Its main functions are bending hands and reaching out. Flexor muscles are located on the palm and medial surface of forearm. Although these muscles are small, they are indispensable to life and sports.
1. Wrist bending
Practice: Sit on the stool (or squat down) and hold the bar (or dumbbell) backwards with both hands, put the wrist pad on the knee joint (or stool), with the elbow joint close to the thigh, and then stretch out your fingers and roll up your wrist.
Key points: the elbow and wrist should be fixed. Before doing it, the five fingers can be slightly extended and held on the bar, and the wrist bending action should be slow, which can effectively develop the strength of wrist flexion and flexor muscles. If wrist flexion and extension is adopted, it is mainly to develop the extensor muscles at the back of forearm, which is the same as the reverse grip, except that the front grip is adopted.
Breathing: Because of its light weight and low intensity, try to breathe naturally and don't hold your breath.
2. The inclined plate supports the curved elevator.
Exercise: Hold the barbell well, the spacing is about shoulder width, the elbow joint is close together, and the slope is about 45? On the upper edge of the board, slowly lift and put down the barbell with the strength of elbow flexion; Try to lift the barbell to your neck when you lift it. This sport mainly develops deep flexors.
Key points: Use the palm of your hand to slowly lift down. Because the elbow joint is fixed, you can only use the force of elbow flexion.
Breathing: Lift your elbow to inhale and exhale when you recover.
3. Hammer bending
Practice: stand upright, palm inward, hold the dumbbell forward with your thumb like a hammer, and then lift the dumbbell with one or two arms bent.
Key points: when bending up, lift it to the outside of the shoulder, not vertically.
Breathing: Natural breathing means moving, breathing and inhaling.
4. Forearm circle
Exercise: Hold the dumbbell in both hands, with one hand fully flexed on the chest and the other hand hanging on the side. When doing this, the fully flexed arm makes an inner arm-winding action with the elbow as the axis, and when winding to the lateral position, the other arm also begins to make an arm-winding action.
Key points: the movement takes the elbow as the axis, and the flexion and extension are orderly and natural and unrestrained.
Breathing: Breathing, relaxing breathing, and striving for natural fluency.
Grab the weight plate
Exercise: Bend down and hold the protruding part (or concave part) of the barbell with one hand, and then do the lifting action.
Point: finger concentration, concentration.
Breathing: Breathe naturally, inhale when you exert yourself, and exhale when you relax.
Description: This is an effective special exercise. Yao Jingyuan, a weightlifter in Liaoning Province, can't catch the heavy barbell. Later, he specially did this specific exercise, and his finger strength was greatly improved. He was able to hold on to the heavy objects firmly and finally won the Olympic gold medal.
6. Catch falling heavy objects
Practice: grab the dumbbell head (or shot put) with one hand, bow the leg wide, then throw the heavy object up, and immediately grab it with the other hand when it falls, alternately.
7. Bearing cantilever
Practice: the practitioner holds the horizontal bar in both hands and hangs. Hold your waist by one person and keep your feet off the ground. You can also hang a heavy object on the waist or feet of the practitioner and then hang it for 8 ~ 12 seconds.
Point: The key to static exercise is persistence. You should stick to it for a few more seconds with tenacity, and you will get more remarkable results.
Breathing: those who pause should inhale first, then hold their breath, wait for 8 ~ 12 seconds, and let go of those who are negative before exhaling.
Note: This is also an effective exercise to improve grip strength, which is often used by China weightlifting team to develop grip strength.
8. Finger push-ups
Exercise: Open your fingers to the ground and do push-ups continuously. This is an effective exercise to develop hand muscles.
Key points: according to the strength of human fingers, the degree of finger opening can be determined. If your fingers are weak, try to keep your fingers together. If your fingers are strong, separate your fingers as far as possible and lift your feet.
Breathing: Try to breathe naturally and smoothly when practicing.
9. Anti-winding heavy hammer
Practice: Hold a heavy hammer (hang a heavy object in the middle of the short stick) and roll in reverse or forward direction until the heavy hammer approaches the short stick, and then put it down.
Key points: make full use of the contraction of forearm flexors when rolling forward, and fully contract forearm extensors when rolling forward (holding forward).
Breathing: Try to breathe naturally. In principle, when muscle strength contracts hard, breathe in and exhale when it contracts hard.
There is no doubt that arm wrestling is the most popular antagonistic sport. I believe everyone has played it ~
Wrestling digress
Some people around you have lost weight and can hit a lot of big men without exercise. At the other extreme, they have been exercising for a long time, but their wrists are still abused. Why is this?
Because wrist wrestling is gifted, wrist wrestling has a special muscle group (such as flexor carpi radialis), mainly in the forearm (basically a line from finger to back), and another main reason is whether the joint tendon is strong, which is the most critical!
Armwrestling is mostly a big skeleton, the long arm of the hand is also long, and the main wrist is very thick. These seemingly unrelated things are actually the key to the strength of arm wrestling, not to see how big the arm muscles are (of course, muscles are also very important, but not as important as tendons).
So, how to quickly improve the strength of arm wrestling?
There are two aspects to improve the strength of wrist wrestling, one is to strengthen the special strength, and the other is to improve the actual combat skills of wrist wrestling. Obviously, the first one is very slow and requires years of hard training, but the effect is the best, one effort and ten meetings. Learning skills will soon improve the strength of wrist wrestling. For example, people who can't wrestle can only use their arms, while those who can wrestle can use all their muscles. This is a big difference!
So, what is the problem? Quickly improve the strength of arm wrestling? I'll give you some technical advice:
International wrist competitions are all standing competitions, on a professional wrist platform, as shown in the following figure:
Usually, our public arm wrestling is mostly on the table or on the high platform. At this time, the lower body basically does not need much effort, but the foot must be firmly stepped, and the body will be more stable and not easily knocked down. The feet are more stable in tandem. Generally, which hand is broken and the same side of the foot is in front.
Before the start of arm wrestling, we should pay attention to the close connection between the forearm and the back, rather than opening them all. This will directly call all muscle groups from the back to the fingers for output, so as to win the game!
Finally, there are many techniques for wrist wrestling, the most common ones are hook and peak hand. This is not easy to explain in words, but there is a key step, that is, bending the wrist! When your wrist bends, you will have more strength and your opponent will lose the advantage. This skill is crucial!
Finally, many skills need a lot of study and actual combat to be used.