How to increase the strength of wrist wrestling? I believe many people will try. Armwrestling is actually a very simple action. How to use strength correctly in wrestling? How to increase the strength of wrist wrestling? Let's take a look at how to increase the strength of arm wrestling.

How to increase the strength of wrist wrestling 1 How to increase the strength of wrist wrestling

1, wrist strength is the most important. Of course, in addition to using the strength of the chest and biceps brachii, backhand pull-ups for these muscles (palms facing yourself, is the best targeted exercise, do three groups at a time, and the number of times in each group depends on your ability, and gradually increase with the increase of strength. Practice every other day. After practicing wrist strength and doing pull-ups, choose an action and practice two or three groups. This practice for a month can have obvious effects.

2. If you don't need to practice with any musical instruments at all, take your right hand as an example. Put your right forearm on your right leg and make a fist with your right hand (first put the back of your hand down, and press your right fist horizontally with your left palm (a little forward, just press half of your palm on your right fist, press it hard with your left hand, and lift it up as far as possible). Practice until you are exhausted, then turn your right forearm over, with the back of your hand facing up and your left hand pressing your right hand. Practice the same. Practice your right hand and left hand, and then come back to practice your right hand. Just practice two groups every day. You can also do push-ups with your fingers, which can effectively enhance the strength of your forearm.

3. In fitness training, the forearm muscles are often practiced with barbell wrist flexion, barbell wrist flexion and barbell arm flexion. Or practice with simple equipment, common rolling heavy objects, using a short stick and hanging heavy objects with a rope at the bottom (just use bricks, stretch your hands forward, and the rope rolls onto the short stick bit by bit.

Wrist wrestling skills

1, don't try your best from the beginning. Many people try their best to suck milk at first, but the other person has reservations. When they couldn't hold on, the other side won the counterattack. Therefore, we should be ready to go, accumulate strength, and find the right opportunity before starting.

2. Make full use of the strength and ingenuity of the wrist. If you don't use wrist skills, you will lose. At the same time, you can use the rotation of your wrist to control the situation, or delay the time and try your best to overwhelm the other party when they relax.

3, the body center of gravity should be stable. Just sit up straight, keep your center of gravity stable, and don't swing from side to side, otherwise your arm will not find the focus and your strength will go elsewhere.

4. Hold on a little longer. If you want to win, you can only persist for a while, especially when the two sides are evenly matched. Maybe if you hold on a little longer, you will win the final victory.

5. Press your wrist down as far as possible. The action should be completed at the same time, and it only takes a few tenths of a second for the master to complete the action. The importance of speed can be compared with the starting of the 100-meter race, and sometimes the moment of starting determines the outcome.

Where is the best muscle for wrist wrestling?

1. Wrist wrenching is mainly the action of bending the upper body sideways and forwards, and it is the external abdominal oblique muscle and gluteal flexor muscle that are responsible for this action. But the neck of the wrist wrench is not these muscles, so there is no need to strengthen the training of these muscles.

2. In order to keep the relative position of your arm and upper body in the inside and outside direction (coronal plane and upper body) unchanged and not be overwhelmed by your opponent, you need to use the strength of your chest, shoulders and back. But the bottleneck of wrist wrestling is not these muscles.

3. In order to draw your opponent's hand closer to you (thus shortening your arm, or not being pulled away by your opponent), you need to use the pulling action muscles, mainly the muscles above the middle back, the posterior deltoid and the biceps brachii. You can find ways to strengthen these muscles.

4. In order to keep your wrist straight or buckle it, you need to use the strength of forearm flexors. It is the main bottleneck of wrist wrestling and needs to be strengthened. The function of wrist flexion is that when the wrist is straight, a large part of the force from the forearm flexor is used to squeeze the wrist joint. After wrist flexion, the force generated by forearm flexors can be more fully utilized. It can shorten the arm of force or force the opponent's wrist to be in an overstretched state, which is not convenient for him to exert force.

How to increase the strength of arm wrestling II. How to carry out strength training

First, the benefits of strength training

With the continuous growth of age, human muscles will naturally shrink. If no measures are taken to make up for the lost muscle, fat will take advantage of it and occupy the original position of the muscle. Over time, you will become "fat". Strength training can not only retain muscle groups, but also develop muscle groups, which has nothing to do with age, that is, anyone can do strength training. Now, let's take a look at what changes strength training will bring to the body:

1, strong bones. Strength training can increase the stress on bones, thus enhancing bone density and reducing the risk of osteoporosis. If you already have osteoporosis, strength training can alleviate the condition.

2. control body fat. With the loss of muscles, the body's efficiency of burning calories will decrease, leading to weight gain. Therefore, the stronger the muscles, the easier it is to control the weight.

3. Reduce the risk of injury. Strong muscles help protect joints from injury, and keep your body flexible and balanced, so that you can take care of yourself even as you get older.

4. Improve your energy. As your body gets stronger, you won't feel tired easily.

5. Improve your self-feeling. Strength training can enhance self-confidence, improve self-image and reduce the risk of depression.

6. Improve sleep quality. Research shows that people who often participate in strength training greatly improve the quality of sleep, thus reducing the probability of insomnia.

Second, the way of strength training

At present, most fitness institutions can provide various resistance equipment, free strength equipment and other strength training equipment. Of course, as an ordinary bodybuilder, if you don't have the conditions to become a member of fitness or invest a lot of money to build a home gym. Then as long as a pair of dumbbells or homemade strength equipment (such as in plastic bottles) can also create an impressive figure, provided that you insist on doing it.

Resistance belt is another good choice. This kind of elastic rope can produce certain resistance in the process of use, which is another form of strength exercise. This exercise can also adjust the tension of the elastic band according to the level of the practitioner. Of course, you can also use your own weight for strength training, such as push-ups, sit-ups, squats and so on.

Third, how to carry out strength training

When starting strength training, we must adhere to the principle of gradual progress. First of all, warm-up exercise, time 5? 10 minutes is appropriate, mainly doing some stretching exercise or soft aerobic exercise (such as brisk walking, etc.). ). Then choose a weight or resistance that can make the muscles feel tired after doing 12 times to practice. When you have practiced 12 times, you'd better feel exhausted and can't keep going. In order to give the muscles a time to recover, we should take a day off after practicing each muscle group. When you can easily complete the 12 exercise, you can increase the weight or resistance of the exercise. However, when you feel muscle pain, you should stop immediately. Although slight muscle soreness is normal, if there is tingling or joint swelling, it means that the exercise has exceeded the load and should be adjusted appropriately.

Fourth, strength training is effective quickly.

Of course, strength training has a good fitness function, but we don't have to spend hours doing this kind of fitness activity every day. In fact, for most people, just exercise 2? Three times, 20 each time? Thirty minutes is enough. With the continuous strength training, within half a year, your strength will increase by 50% or more, and your energy will become more and more vigorous. Strength training can bring miracles to your physical and mental health and make you stronger, stronger and healthier quickly.