The main strength required for tug-of-war involves forearm flexor, biceps brachii, psoas, latissimus dorsi and leg muscles, especially quadriceps femoris, which plays a great role in the stability of human footwall. In addition, calf muscle strength and overall strength endurance are needed. So as long as the muscle strength and endurance of these parts are trained in a targeted way, the tug-of-war will be greatly improved.
The recommended training moves are as follows:
1. Flexor of forearm
Weight-bearing dumbbell wrist flexion training.
2. The biceps brachii of the upper arm
Horizontal bar reverse grip narrow pull-ups training.
3. Lower back position
Weight-bearing hard pull training of barbell.
4. latissimus dorsi area
Horizontal bar wide pull-ups training.
5. quadriceps femoris area
Weight-bearing squat training with barbell or dumbbell.
6. Leg muscle position and endurance
Leg lift training.
Tug of war should be compared with each other in absolute muscle strength and endurance. The longer the strength of leg muscles, waist and abdomen muscles and upper limb muscles of all players can last, the greater the probability of winning the final victory!
There are many paths for the development of upper limb strength, but in the process of special training, to realize the rapid generation of strength, we can build it by pull-ups on the horizontal bar and bending the arms on the parallel bars, and we can stimulate the upper limb muscles in groups at one time.
Goat's weight lifting can stimulate the development of waist and abdomen muscle groups, which is very obvious and effective. This technical action can not only effectively train the waist muscles, but also effectively train the abdominal muscles.
The best way to develop leg muscles is to repeatedly squat and squat barbells with different weights to stimulate the muscle groups of both thighs in a saturated way.
If these three aspects of special ability training are carried out at the same time, the muscles of the players will be more powerful in the competition!