How to motivate an adult woman to sports. Male and female motivation. Excess weight interferes with life

Armwrestling - technically complex view sports. It develops strength, endurance, reaction speed and, like sports in general, willpower and passion for victories. You can start doing it at the age of 13, and at 40, there were cases of both very young and very old champions. Everyone's path to victory in arm wrestling competitions is individual. But here are a few success secrets that will help you quickly get to a certain level:

To begin with, you need to understand that arm wrestling is a martial art, and not just a competition with an abstract opponent. At the table you will find yourself face to face with the opponent, and experience, well-chosen tactics and psychology are of great importance here. Therefore, sparring is indispensable. Starting from a certain stage, when you overcome the general lack of training, you will need to constantly spar with someone. This is a very important point, just like in boxing, you won’t become a champion on some simulators. Therefore, the best option is a specialized club.
Constant workouts. Nothing happens without effort, especially in sports.
Engage in specific technical exercises. Armwrestling exercises are divided into basic exercises that involve many joints and muscles, such as bench press, pulling the handle to the side on the block, and isolating ones, including bending the arm with dumbbells. It is necessary to start with basic, multi-joint, and only then improve the technique. Without it, there is nothing to do in this sport, no matter how powerful you are physically.
Except strength sharpness is very important in arm wrestling. You can lose the fight in an instant, "overslept" the start. Therefore, exercises for the development of reaction, explosive strength are of great importance. Adding a snatch element to your regular workouts helps a lot to train the body in the right reaction speed.
Try yourself in competitions. There are tournaments different levels, the sooner you start participating in fights where points and titles are at stake, the more excitement there will be in training. On the other hand, you cannot go to a tournament without preparation, you will be broken in the first round, and after that it is difficult to find the desire to continue in yourself.

Armwrestling exercises at home:

If you just want to measure strength with a friend, you can do it on any horizontal surface. But professional training requires special equipment. Depending on your tastes and abilities, you can make a table yourself, or purchase a professional one.

The professional armwrestling league has adopted a single standard for tables for competitions. These are tables for men, women and the disabled. There are also tables for wrestling in a sitting and standing position.

The table must fit into a rigid standard in all dimensions. The height of the armrest is 5 centimeters, the height of the pillow is 10. The diameter of the pin should be 3 centimeters, its height is 15. The general dimensions of the table: 66 - width, 90 - long. Height - 105 centimeters to the upper edge of the armrest.

Many companies are engaged in the production of tables, so there is a choice. The cost starts from 10 thousand rubles. and can be quite high. Tables are varied, prefabricated and solid, they can be included in the design of the seat. Specify the category of athletes for which the table is made, do not make a mistake with the choice!

Also when buying Special attention should pay attention to the material from which the armrests and pillows are made. These parts of the structure are very quickly erased if they are made of low-quality material, and then dragging them is a rather troublesome task. So it is better to spend a little more time choosing, then the table will last a long time.

The projectile can be made with your own hands, there is nothing particularly complicated in its design. Actually, an arm wrestling table is just a table of a certain size, stable and heavy enough to withstand the loads during a duel. It will be unpleasant if the table collapses under you during the battle. In addition to the horizontal surface, which must be well processed, there are pins on the table for grabbing with the free hand, armrests so that it is convenient to position the working hand, and pillows on which the opponent's hand fits. The pillow should be soft enough, but at the same time not exceed 15 centimeters in height. In addition, it is better to clearly mark the dividing line in the middle of the table in order to make it easier to fight. The design sometimes provides for additional stops, footrests. It is easy to find ready-made table drawings on the Internet. You can draw a drawing yourself, the main thing is that it clearly meets the standards. Materials, design - already at your discretion.

Despite its apparent simplicity, arm wrestling is a technically complex sport. Beginners often do not pay attention to the technique and get injured, or inflict them on the opponent. Very often there is damage to the joints, sprains, sometimes fractures occur, the matter is complicated by the fact that usually these are twisted fractures with many fragments. In this case, an injury can permanently close the opportunity to engage in arm wrestling.

Most injuries happen at the initial stage, when muscle strength exceeds the strength of the joints and ligaments. The problem of arm wrestling is in the unnaturalness of movements, this can only be “fighted” with the help of precise technique. So pay close attention to her. It is very significant that in serious competitions you rarely see serious injuries, and fractures - almost never. What can not be said about the "yard" armwrestling.

There are two main techniques, the choice should be made based on your physical data and personal experience. The first technique is the hook. From the very start, instead of fighting with a straight arm, you should try to turn your arm so that the inside of the hand is looking at you. You get a "hook" on which you need to catch the opponent's wrist. Next, you need to pull the opponent's hand to the side, pressing it to the table. It is believed that this technique is most suitable for athletes with short forearms and fingers, due to which the leverage will be more effective.

Without daily performance, you will not be able to perform high-quality strength exercises without the risk of tearing ligaments or other injuries to muscles and tendons.

When exercising in the gym for strength or mass, subcutaneous fat inevitably grows, if you want to get relief muscle contours, an elliptical trainer will help you, read how to choose it.

A strong trapezoid is very important in armwrestling, along with other back muscles, read how to pump it correctly here:.

The second option is wrestling through the brush. At the start, you need to try to get higher than the opponent, so that later you can straighten his wrist. Thus, your hand will be above the opponent’s hand, it will be easier to press it to the table. This is a more complex technique, the upward movement from the grip is less natural and requires more reaction speed. The choice of technique depends on personal convenience, at the initial stage, try both.

Armwrestling is a well developed sport with clear rules. We will not give a complete list of them, but here are the main stages of the fight:

Training. Opponents take their starting position. The shoulders must be parallel to the table, the working hands form a grip, clasping the palms into a “lock”, while the phalanges of the thumbs should be on top. The free hand is located on the pin for emphasis. This is often the longest part of the fight. The referee makes sure that the grip is set correctly.
Start. After the hold is set, the referee gives the command “Don't move! Attention! March!" (or their English counterparts). After that, you can start the fight.
The fight itself. It may be long, or it may be almost instantaneous. It is necessary to press the opponent's hand with the outer side of the "lock" to the table until the first touch. This is achieved by a combination of jerky efforts and constant pressure on the opponent's arm.

A little advice: if you feel that you are losing the fight, you should not let go of your hand abruptly, there is big risk getting injured. It is better to gradually loosen the grip. There is nothing wrong with losing: everyone goes through it. But the damage received will close the opportunity for you to take revenge for a long time.

But if you are faster, stronger and smarter, the judge fixes the victory, you get a well-deserved reward. In order to reach this sweet moment, you need to invest a lot of effort, you will need unbending willpower and a huge amount of training. But even if you don't reach the professional heights and big cups, the result of a strong and well-built body is worth it to quit the computer and go to the gym.

Available arm wrestling exercise videos

I want to do arm wrestling, but since I'm 30 years old, it's just for the soul. I have been involved in sports all my life, so there is some kind of base. Please tell me a specialized arm wrestling training program for beginners, for the first 2 months of training.

First of all, of course, it is worth finding a gym where there is a wrestling table, several like-minded people and an experienced mentor - a coach or an athlete who could teach the basics of correct and safe wrestling, arm wrestling techniques. This is especially important at the initial stage! At the same time, you yourself need to start celebrating your own weak sides in the fight. As a rule, this is a constantly stretching corner and a “failing” brush.

Beginner training program

It is worth remembering that at first you should not strive to defeat an opponent at any cost, but pay maximum attention to the correct execution of all movements and the observance of angles. And here we go directly to the exercises that will help make these very corners more rigid.

Exercises

1. Let's start, perhaps, with the simplest exercise - pull-ups. It is better to pull up on two parallel bars or on one, but with a reverse grip. You should not fully straighten your arms, stopping at an angle of about 100-120 degrees and rising to the minimum angle, while fixing both at the bottom and at the top point. Over time, you can move on to doing one-arm pull-ups or pull-ups with additional weight.

2. In arm wrestling, the chest muscles are quite important, although many do not pay enough attention to them. The simplest exercise for their development is the bench press, but it is more effective to do the information in the butterfly simulator.

3. Of course, biceps! It is better to perform exercises for the biceps on the Scott bench or, in extreme cases, sitting with an emphasis on the knee. On the Scott bench, the elbow should be placed as high as possible, leaving a minimum gap between the elbow and the stomach, and make sure that the elbow does not slip. The shoulder should be perpendicular to the floor, or even slightly leaning forward.

The exercise can be performed both with dumbbells and with a barbell, lowering the projectile not lower than an angle of 100-110 degrees and lifting it to the shortest possible angle, fixing and not pulling the shoulders back. By the same principle, you can perform another exercise - with an EZ bar or.

4. Well, you can’t do without the development of the hand and fingers. There are a lot of options here, we will consider the two most simple and effective. For the exercise, you need a handle, preferably thicker, with a diameter of 5-6 cm, and a lower or upper block, which are in almost every gym. From the upper block, the exercise should be performed on some kind of support, or better, on a table. Putting your hand in the starting position, take the pen in your hands and bend and unbend the brush.

To perform the exercise from the lower block, it is better to put a parallel bench or a chair in front of it, setting it aside from the block at a distance of 1-2 meters. We put our hand on the bench, take the pen and in the same way we begin to bend and unbend the brush. You can use 2 options for performing both exercises:

flexion and extension of the hand only;
flexion and extension of the hand together with the fingers.

For the second option, you need to “roll” the pen onto your fingertips; “rolling” it back, we bend the brush.

Naturally, do not forget about fights, they are very important, especially at the first stage of arm wrestling training, because as you get used to wrestling in the first year, you will continue. And that's why on early stages arm wrestling is very important to have a competent mentor!

Arm wrestling- a rather specific sport. Competitions on it do not gather an audience of many thousands and are not broadcast on television. But in terms of excitement and entertainment, it is not inferior to popular types of martial arts. Our article is about real men training. In it we will tell And what exercises are best for physical strength training.

What muscles to pump for arm wrestling?

To the question: " What muscles to pump for arm wrestling? - professionals, without thinking twice, answer: "That's it!" This is by no means a joke. During power sparring, most of the muscles are tensed. Not paying due attention to a certain part of the body, you not only become vulnerable, but also risk serious injury. Do not forget that this is also an extremely traumatic sport. However, there are a number of muscle groups that should be strengthened in the first place if you decide to take up arm wrestling.

forearms No wonder they top this list. Their training will help to gain an iron grip and decide the outcome of the fight in a matter of seconds.
Biceps and triceps - the basis of the basics in arm wrestling. However, if you think that more attention should be paid to the working hand, then you are greatly mistaken. During a fight, a colossal load is equally placed on both limbs.
Latissimus dorsi, deltoid, pectoral and abdominal muscles. Combining them into one group is not accidental. All of them in this case perform a stabilizing role, distributing the load over the body.
leg muscles. Weightlifters have a paradoxical saying: “If you want strong arms, pump your legs!” Arm wrestling can also be commemorated with this phrase. The fact is that strong legs help develop a good reaction, without which victory in this sport is often not achieved. In addition, trained calves and thighs help to successfully perform a number of basic exercises for physical training strength, including barbell squats and deadlifts.

You can build a mountain of muscle and still lose if you don't train. bundles. In arm wrestling, it’s not the body that matters, but real strength, which cannot be gained without strengthening the tendons.

Arm wrestling: execution technique

Without correct techniques in arm wrestling even the most persistent training will not help. In addition, without proper skills, you are more likely to get injured in the first fight. And injuries here can be very serious: from sprains to comminuted fractures. In the latter case, it will be possible to forget about any sports activities once and for all. There are 2 main technical reception, which involves arm wrestling.

Hook. If your opponent is bigger than you, don't try to fight him with straight arms. From the very start, try to twist the brush with your palm towards you. Having caught the opponent’s wrist on the “hook”, pull his hand to the side until you press it to the table.
Wrestling with a brush. The trick is to get higher than the opponent from the first seconds of the fight. With equal physical capabilities, this is your main trump card. However, an experienced opponent will also try to seize the initiative at the start, and here everything will be decided by the speed of reaction.

Exercises for arm wrestlers

For physical strength training It is not necessary to go to the gym. Here are a few simple but effective exercises for arm wrestlers that can be done at home.

Pushups And pull-ups with different grips. Well-known and very effective exercises to strengthen the main muscle groups: arms, shoulders, back and abs.
Reverse push-ups And push-ups on bars- the best workout for triceps.
Fulfill barbell or dumbbell bicep press.
Exercise with dumbbells and expanders to strengthen the forearms.
Squats And deadlift train the muscles of the legs and lower back.
Jerk squats And barbell lifts increase the reaction rate.
Great for strengthening tendons a set of isometric exercises with a sports harness or chains, developed by the legendary Russian strongman.

Of course, the athlete should not forget about proper nutrition. With heavy loads, one diet will not be enough, so they will help to replenish the supply of necessary substances. We can recommend the drug "Leveton Forte", which is made only from natural ingredients, contains many minerals and.

And be sure to conduct trial sparring. A fight with a strong opponent is real men workout and the best fitness test. Now that you know , it remains only to start classes in order to find out the limit of its strength.

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Let's say one of your girlfriend goes to the gym, the second - to the pool, the third is professionally engaged in oriental dances. And you like to spend your evenings sitting in front of the TV with delicious food. The result is obvious: they undress without fear on the beach, demonstrating a beautiful body, and you have to hide behind a one-piece swimsuit and pareo, while saying to yourself: “I’ll start training on Monday!” But this does not happen, because there is no motivation for sports. It is very important for girls to be able to correctly and encourage themselves to action.

Fighting the reluctance to exercise and finding motivation for sports

The main enemy in any business is laziness. It is she who stands on the way to You can buy a subscription to or to the pool, go to a few classes and quit. To prevent this from happening, it is necessary to give all the best every time at 100 percent and not give yourself any indulgences. Having regretted yourself once, you will begin to constantly engage in not at full strength. And then you can stop altogether.

Motivation for sports for girls comes gradually. It is often based on three main factors:

Moderate load in the first and its gradual increase in the future.
Getting pleasure from work.
Commitment to the main goal.

The first point is violated by many beginners. Having decided to lose weight, they rush into the pool with their heads: they do exercises with the maximum number of sets and repetitions. As a result, the next day the body hurts so much that it is impossible to practice. You can't even just walk. As a result, the motivation for sports disappears. For girls, it is important to start training gradually, each time increasing the number of sets and repetitions or the size of the distances. Then the body will pliably respond to the load.

Sports for fun

To complete the second paragraph, you need to choose a physical activity that you really like. To do this, you can go through a sports psychological test Or just rely on your own feelings. It could be a pool different kinds dancing, cycling, running. Remember, getting pleasure from classes is the most powerful motivation for sports for girls.

When it seems that there is no more strength to move on, and the exercises do not bring any result, you should remember what the main goal was. This will help not to give up and not to abandon the sport. The best motivation for girls - preparation for the beach season, wedding, birthday and others important events. It is this main goal that will help you not to go astray in difficult moments.

Rules for a good workout

They are easy. We bring to your attention the basic rules, observing which, you can make your sports activities as productive as possible:

Set challenging tasks. With each session, try to train a little more and better than the last time. This approach will create excitement and a desire to compete with yourself.
Do not take a break between workouts for more than two days. During this time, the muscles relax too much, so there will be no proper effect. Fighting laziness is also much easier when the body is used to exercising every other day.
Train at the same time. The body will get used to after a while and will require physical activity. And you will be ashamed to refuse it.
Do exercises to your favorite music. This is a great motivation for sports. For this, a girl can create a special playlist of songs that make her move. And the desire to engage will come by itself.

Interest in sports should not fade away. Every workout needs to be different. Repeating the same exercises will get boring very quickly, so it is advisable to plan a variety of activities for at least a week. Then it will be much easier to follow the intended goal.

How to overcome fear before starting classes

There are people who believe that the main thing in this business is to start. But it is the first step that causes difficulties. Then the following motivation for sports comes to the rescue. For girls, it will be effective to hang posters in the bedroom with models whose figures, in their opinion, are ideal. A beautiful body is always a lot of work. There can be no exceptions here. Therefore, such photos will motivate you to do exercises and get closer to your ideal, and not sit at the TV screen.

You can also hang pictures on the refrigerator to protect yourself from night meals. After all, on the way to a chiseled figure, not only motivation for playing sports is important - a girl should also eat right. You have to be careful what goes on your table. And you will see how your waist will begin to change.

And in order not to give up on your goal, tell your friends or relatives about it. And then you will be ashamed to stop halfway. Beautiful to you too!

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