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

Arm wrestling is a technically difficult sport. It develops strength, endurance, reaction speed and, like sports in general, willpower and passion for victories. You can start practicing it at the age of 13 or at 40; there have been cases of very young and very old champions. Everyone's path to victory in armwrestling competitions is individual. But here are some success secrets that will help you get to a certain level quickly:

First you need to understand that arm wrestling is a single combat, not just a competition with an abstract opponent. At the table you will find yourself face to face with the enemy, and experience, well-chosen tactics and psychology are of great importance here. Therefore, one cannot do without sparring. From a certain stage, when you overcome general detraining, you will need to constantly spar with someone. This is a very important point, just like in boxing, you will not become a champion on only simulators. Therefore, the best option is a specialized club.
Constant training. Nothing happens without effort, especially in sports.
Engage in specific technique exercises... Armwrestling exercises are divided into basic exercises, in which many joints and muscles are involved, for example, bench press, pulling the handle sideways on the block, and isolating, including bending the arm from 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 physically powerful you are.
Except strength in armwrestling, sharpness is very important... You can lose the fight in an instant by "oversleeping" the start. Therefore, exercises for the development of reaction, explosive strength are of great importance. Add a snatch element to your usual workouts, it helps a lot to train the body to the required reaction speed.
Challenge yourself in competition... There are tournaments of various levels, the earlier you start participating in fights where points and titles are at stake, the more excitement you will have 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.

Exercises for armwrestling at home:

If you just want to measure your 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 people with disabilities. 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, and its height is 15. The overall dimensions of the table are 66 - width, 90 - long. Height - 105 centimeters to the top 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 one-piece, they can include seats in the design. Specify the category of athletes for which the table is made, do not be mistaken with the choice!

Also when buying special attention should pay attention to the material from which the armrests and cushions are made. These parts of the structure are very quickly erased if they are made of low-quality material, and then pulling them is quite troublesome. 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 armwrestling table is just a table of a certain size, stable and heavy enough to withstand the loads during a fight. It will be unpleasant if the table falls apart under you during the battle. In addition to the horizontal surface, which must be well processed, there are pins on the table for gripping 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 should 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 conduct fights. The design sometimes provides for additional supports, footrests. It is easy to find ready-made drawings of tables on the Internet. You can draw a drawing yourself, the main thing is that it clearly meets the standards. Materials, design - at your discretion.

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

Most injuries occur early on, when the muscle strength exceeds the strength of the joints and ligaments. The problem of arm wrestling is in the unnatural movements, this can only be “fought” with the help of precise technique. Therefore, pay great attention to it. It is very significant that in serious competitions you rarely see serious injuries, and fractures - almost never. The same cannot be said about “yard” arm wrestling.

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 will get a "hook" for 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 best suited to athletes with short forearms and short toes, making the leverage more effective.

Without daily practice, you will not be able to perform high-quality strength exercises without the risk of tearing ligaments or getting 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 contours of muscles, 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. At the start, you need to try to get higher than your opponent, then to 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 difficult technique, the movement up from the grip is less natural, it requires a faster reaction speed. The choice of technique depends on personal convenience, try both at the initial stage.

Arm wrestling 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, interlocking the palms in a "lock", while the phalanges of the thumbs should be on top. The free hand rests on the support pin. This is often the longest part of the fight. The referee makes sure that the grip is installed correctly.
Start. After the grip is established, the referee gives the command “Do not move! Attention! March!" (or their English counterparts). After that, you can start the fight.
The fight itself. It can be long, or it can be almost instantaneous. It is necessary to press the opponent's hand with the outside of the "lock" to the table until the first touch. This is achieved by a combination of jerking forces and constant pressure on the opponent's arm.

A little advice: if you feel that you are losing a fight, do not suddenly release your hand, eat big risk injury. Better to gradually loosen your 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 will receive a well-deserved reward. It takes a lot of effort to reach that sweet moment, you need unbending willpower and a huge amount of training. But even if you don't get to professional heights and big cups, the result in the form of a strong and well-built body is worth throwing the computer and heading to the gym.

Available arm wrestling exercises videos

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

First of all, of course, it is worth finding a room where there is a table for wrestling, several like-minded people and an experienced mentor - a coach or an athlete who could teach the basics of correct and safe wrestling, armwrestling techniques. This is especially important at the beginning! At the same time, you yourself need to begin to note for yourself your weaknesses in the struggle. Typically, this is a constantly stretching corner and a “falling through” brush.

Training program for beginners

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

Exercises

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

2. In armwrestling, 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 information in the butterfly simulator.

3. Of course, biceps! It is better to perform exercises for biceps on a Scott bench or, in extreme cases, sitting with an emphasis on the knee. On Scott's bench, place your elbow as high as possible, leaving a minimum gap between the elbow and abdomen, and make sure that the elbow does not slip. The shoulder should be perpendicular to the floor, or even slightly 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 the 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 two of the 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 found 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 handle in your hands and bend and unbend the hand.

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

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

For the second option, you need to “roll” the handle 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 armwrestling training, because as you get used to wrestling in the first year, you will continue. And that's exactly why on initial stages training in armwrestling is very important to have a competent mentor!

Arm wrestling Is 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 the level of excitement and entertainment, it is not inferior to popular types of martial arts. Our article is dedicated to training for real men... In it we will tell and which exercises are best for physical strength training.

What muscles to pump for armwrestling?

To the question: “ What muscles to pump for armwrestling? " - professionals, without thinking twice, answer: "That's it!" This is by no means a joke. During strength sparring, most of the muscles are tense. Failure to pay proper attention to a specific part of the body not only makes you vulnerable, but also risks 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 first if you decide to do armwrestling.

Forearmsfor a reason topped this list. Their training will help you 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 the fight, a colossal load is exerted equally on both limbs.
Lats, deltoids, pectorals and abdominals.Combining them into one group is no coincidence. In this case, all of them perform a stabilizing role, distributing the load over the body.
Leg muscles... Weightlifters have a paradoxical saying: "If you want strong arms, swing 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 often cannot be achieved. In addition, trained calves and thighs help you successfully complete a range of basic exercises for physical training strength, including squats and deadlifts.

You can build up a mountain of muscle and still lose if you don't train ligaments... In armwrestling, it is not the body that is important, but real strength, which cannot be obtained without strengthening the tendons.

Arm wrestling: execution technique

Without the right armwrestling techniques even the most stubborn training will not help. In addition, without the proper skills, you are more likely to get injured in the first fight. And here you can get very serious injuries: from sprains to comminuted fractures. In the latter case, you can forget about any sports activities once and for all. There are 2 main technicaladmissions that involve arm wrestling.

Hook... If your opponent is bigger than you, do not try to fight him with straight arms. From the very start, try to twist the hand with the palm facing you. Having caught the opponent's wrist on the "hook", pull his arm to the side until you press it against the table.
Fight through the brush... The trick is to get higher than your opponent from the first seconds of the fight. With equal physical capabilities, this is your trump card. However, an experienced opponent will also try to seize the initiative at the start, and here the speed of reaction will decide everything.

Exercises for armwrestlers

For physical strength training You don't have to go to the gym. Here are some simple but effective exercises for armwrestlersthat can be done at home.

Pushupsand pull-ups with different grip... Well-known and very effective exercises for strengthening the main muscle groups: arms, shoulders, back and abs.
Reverse push-upsand push-ups on the uneven bars - the best workout for triceps.
Follow press barbells or dumbbells for biceps.
Exercise with dumbbells and resistance bandsto strengthen your forearms.
Squats and deadlift train the muscles of the legs and lower back.
Jerk squats and barbell liftsincrease the reaction rate.
Perfect for strengthening tendons a set of isometric exercises with a sports harness or chainsdesigned by the legendary Russian strongman.

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

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

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ALL ABOUT SPORT

Vegetarian athletes are not surprising today. Many sports stars consciously choose this path and remain only the winners. Much more surprising is the fact that such a practice existed long before vegetarianism became mainstream. The great athletes of the past basically refused meat, but at the same time they continued to beat record after record. Who are these heroes, and in what ...

Let's say one of your friends goes to the gym, the second to the pool, and the third is professionally engaged in oriental dances. And you love to spend your evenings watching TV with delicious food. The result is obvious: they undress without fear on the beach, showing a beautiful body, and you have to hide behind a one-piece swimsuit and a pareo, while saying to yourself: "I will start training from Monday!" But this does not happen because there is no motivation for sports. It is very important for girls to be able to do it right and to motivate themselves to action.

Fighting 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 several classes and give up. To prevent this from happening, you need to give 100 percent every time and not give yourself any indulgences. Having felt sorry for yourself once, you will begin to constantly practice not at full strength. Then you can stop altogether.

Motivation for girls' sports 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 the lessons.
Commitment to the main goal.

The first point is violated by many newcomers. Having decided to lose weight, they rush into the maelstrom with their heads: they do exercises with the maximum number of approaches and repetitions. As a result, the next day the body hurts so much that it is impossible to practice. I can't even walk. As a result, the motivation for sports is lost. It is important for girls to start training gradually, each time increasing the number of approaches and repetitions or the size of the distances. Then the body will be compliant to the load.

Sports for fun

To complete the second step, you need to choose the physical activity that you really like. To do this, you can go sports psychological test or just rely on your own feelings. It could be a pool different kinds dancing, cycling, running. Remember, getting pleasure from exercising 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 results, you should remember what the main goal was. This will help you not to lose heart and not abandon the sport. Best motivation for girls - preparation for the beach season, wedding, birthday and others important events... It is this main goal that will help you stay on track in difficult moments.

Good practice rules

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

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

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

How to beat your fear of starting classes

There are people who believe that the main thing in this business is to start. But it is precisely 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 photographs will motivate you to exercise and get closer to your ideal, and not sit in front of the TV screen.

You can also hang pictures on the refrigerator to protect yourself from night meals. Indeed, on the way to a chiseled figure, not only motivation for playing sports is important - a girl should also eat right. You need to monitor what gets to your table. And you will see how your waist begins to change.

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

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