1. Keep your arms close to your body.

2. Avoid isolated actions (this is difficult to understand in the text)

3. Avoid lateral force and exert force in other directions, such as turning the wrist to change direction or lifting the arm upward.

4. Fully warm up. Because wrist movement is the confrontation of small muscle groups, bones and tendons. If you don't warm up enough, you will get hurt easily, and even you won't be able to pull up later.

Don't take it too seriously unless it's a competition. After all, most people can't really grasp these principles.

If you really want to master this, the best way is to find a local institution and let some veterans take you. This is the safest way.

Then pull your wrist. The wrist can move. As the name implies, arm wrestling is of course related to the wrist. Wrist is the key to everything, and all actions are based on wrist. Therefore, strengthening the strength of the wrist is the key, fingers are related to the wrist, and fingers need to be exercised in wrist strength training.

Wrist strength can be roughly divided into three movements, which can also be called manipulation. Training these movements at the same time can strengthen your wrist strength, because these are the movements you use in wrist wrestling.

But we only explain one movement, and other movements are very vulnerable if they are used without special training. And you can't really understand these movements just by words, unless you have been on the wrist table. But there are many ways to train an action.

On the left side of the picture is the wrist depression at the peak of the action.

In fact, bend your wrist before you start, and then rotate and pull it in your own direction with radial force. Without further ado, let's see how to train this action.

1 escaping forward

World champion Taras training demonstration

You can choose a wider and softer belt (judo belt) for training, or you can use elastic belt. Both of them have different experiences and can bring you better training results. Don't get hurt with too much weight when you start practicing this movement. The most important thing is to keep the movements unchanged, which is suitable for most training movements.

The number of groups is suggested to be 4 to 6, and the number of times you can do it should be controlled at 8 to 12 (this number means that the first group you try your best to do is 8 to 12, instead of deliberately doing it with more weight than 12). This principle applies to all training.

Turn your thumb over.

As the name implies, it is to hang the belt on your thumb. Before starting, keep your arm level or at a large angle with the ground, and turn your wrist upward and inward with your palm. Elbows can be placed against the abdomen or in the air. It should be noted that the forearm must be stressed during your upward rotation.

3. Wrist strength improvement training

Move your wrist dynamically and pass the belt between your fist peak and the first joint of your finger. At the same time, be careful not to collapse your wrist. The training rules are the same as last training.

At the same time, you can do another kind of static training, you can choose to hang in the air at 90 degrees, or you can put your forearm on the table and just pick it up when you put it on the table. But whatever you do, don't break your wrist. Static training can enhance your muscle endurance and help you strengthen your strength better. The combination of static and dynamic will better promote your development.

hang up

Weightlifting training is no stranger to most fitness enthusiasts. The picture here shows the change of elevation. The judo belt is hung in the tiger's mouth, and the dumbbell is hung under the judo belt for lifting. Of course, dumbbell cranes can also be used. But be careful to keep it at 90 degrees at first, of course, it's okay to be a little bigger. At the same time, you can still take static training.

5. Finger strength training

Finger strength is different from grip strength, and it is more inclined to a grip strength. In daily training, you can hang two towels on the horizontal bar to do pull-ups, and you can choose to grab forward or backward.

Then when doing wrist bending, you can change the thin stick into a thick stick. Taobao has a special silicone sleeve. At the same time, when doing wrist flexion, you can also put your wrist down completely, put your fingers down completely, and finally roll them up with your fingers.

Or you can choose to grab something heavier, as thick as possible, and try to grab it with your fingertips.

6. Basic strength training

The so-called basic force is the force relative to the wrist force, and the special force is like the force needed for some movements of the wrist, such as the above four kinds of training-rotation force and lift force. The basic force is similar to the usual push-ups, pull-ups, double-headed bends and so on. Wrist wrestling depends not only on the arm, but also on the strong chest, back and shoulders. As for whether the legs need training. It is said that legs are the source of strength, but you don't have to practice. He's not the point. But doing leg exercises may keep you in good physical condition, which has a great influence on your wrist strength.

Finally, no matter what kind of training, don't rush into it, but step by step. If you feel uncomfortable doing certain movements in training, you will lose weight or even stop such training to train painless movements. Avoid pursuing useless heavy weight, which is ineffective in wrist strength training.