The main methods of training of gripping equipment of a horting
the Technique of training of technology of captures includes several directions, equally important for statement of the perfect gripping work capable to provide all necessary technical actions of a duel of a horting connected with taking of the rival. Exercises for working off of captures can be broken into the following groups:
- strengthening of fingers, sheaves and muscles of a brush, a forearm, a humeral belt, a big pectoral and broadest muscle of a back, training of other groups of the muscles bearing high gripping loading in a duel;
- training and improvement of technology of captures in a rack;
- training and improvement of technology of captures in orchestra seats;
- training of captures on shells and special exercise machines;
- working off of technology of falling in capture;
- imitation of captures without partner;
- uchebno - training duels with the partner without resistance at small speeds, improvement of movements at small speeds only at the first stages of studying and working off of certain captures;
- trainings in couples with partners, using the dosed resistance and performance of special tasks;
- working off tactics - specifications: control over taking of the opponent, capture change, transition from holding to submission, suffocating hold and vice versa;
- the complicated working conditions in capture, work with the changing partners in a circle, on the limited square, against several opponents, with the caused and not caused attack, with the heavy rival, with the high or low rival;
- educational duels in a rack only in captures without blows;
- duels in orchestra seats - fight on captures in a floor - forces;
- training of reflexes, quick response during unexpected attacks in various complicated situations interfaced to overcoming of big gripping loadings and exits from difficult captures;
- training fights separately by rules of the first or second round of a complex duel of a horting;
- competitive duels.
All these techniques can be alternated depending on the purpose and a task uchebno - training occupation.
the Basis of gripping work in a duel is readiness of hands and muscles of a trunk. These groups of muscles are tied directly among themselves and can work effectively only in interaction with each other. If the strong brush and muscles of a forearm took the rival`s wrist, but the back is not prepared to attract for the taken rival`s wrist to itself, to make recapture for a neck and to pass to a throw, then the total result of training will be weak therefore it is necessary to prepare all groups of muscles tied with gripping activity in a duel. All groups of muscles develop on a miscellaneous, and then fulfilling at trainings captures with throws and without them, muscles in a complex accustom to work, trainings group - fingers, forearms, bicepses, a back (pulling up on a crossbeam) - training of sgibatel, is the most important technique of training of gripping muscles. Following possible group: fingers, forearms, tricepses, big pectoral muscles (bending - costing extension of hands in an emphasis on fingers) - training of razgibatel, just that group of muscles which provides protective actions and opposition to takings of the rival and also defensive work of hands in orchestra seats directly depends on special coordination and power of razgibatel of hands.
the Basic principle of preparation of captures in a horting - development of necessary qualities and skills due to the exercises as close as possible to a real situation of a duel. Any special exercises have to imitate a fighting situation of a duel of a horting most approximately. It provides efficiency of training and trains the athlete for performance of a gripping task at the expense of the natural and physiological data because the constitution of a body of each person is individual also the athlete who worked capture to automatism and the throw at training will be able surely to perform the same operation at competitions even in the conditions of opposition of the rival. By preparation for competitions it is possible to train every day about two trainings in day: in the morning - technical questions and a basis - working off in couple, in the evening - strengthening and training of special physical qualities and the same basis - working off of captures in couple in real situations with the opponent. At improvement of special physical qualities by preparation for gripping work the main emphasis needs to be placed on development of force and local endurance of hands and forearms. It is also possible to train with rubber and burdenings. It is necessary to apply both a statics, and dynamics in captures. The statics is an auxiliary training, dynamics is a basis of all training of captures. It is also necessary to pay attention to the general physical training, alternating it to swimming, run, sports, ski jogs and other multidirectional ways of training of dexterity and coordination.
The physiological analysis of gripping actions of a hortingist
Analyzing gripping functions of a hand of the person it is possible to note that segments of which the hand consists bear approximately identical loading at capture, the question consists in that, this segment of a gripping chain is reliable and strong. Loading at capture is distributed unevenly at change of position of the rival who tries to be exempted from your capture. Your hand takes capture for a wrist of the rival and force of a forearm resolves an issue whether you will be able to continue gripping attack and to bring up the rival to itself that the second hand to capture him for a neck or a trunk, or he will escape from capture. If you could make recapture and already both hands attack the rival capture for a wrist and a neck, then there is the following question: whether the gripping chain of each your hand will sustain: a brush - a forearm - a shoulder - a trunk, or the rival will manage to change the direction of effort of resistance and to be released from capture. If you managed to make even closer recapture and on a klinchevy close distance to leave unexpected, then you will quite possibly manage to make a throw. You brought up the rival from capture for a wrist and a neck to yourself and made recapture for a neck and a trunk (diagonal), again there is a question of fortress of a gripping chain whether will be able to sustain your lock brushes behind the back of the rival broskovy loading or at uniform distribution of effort to all gripping ring of your both hands there will be a weak link, for example - the taken brushes in the lock, or there will be weak and unprepared muscles of a forearm of a hand which carries out capture of a wrist of your second hand, concluding hands in the lock. we Will assume
, you managed this capture - diagonal, to tear off the rival from a floor and to begin a throw with revolution aside through a breast, it is necessary to determine amplitude, already in advance to submit the provision in which the rival will land on a floor, and the main thing for you - to define further capture whether you will continue attack by deduction in the same capture, whether you will pass to capture of a neck sideways, releasing the lock, or at once doing recapture on the rival`s hand, concluded in diagonal capture, you will pass to painful reception. The tactical risk of release of the rival from capture by the lock will not give you the chance to carry out deduction to diagonals from legs, but if in time, even when falling the rival or at once at his landing on a floor, to make recapture of a hand and to throw a distant leg to it for the head from above, then the probability of carrying out painful reception by capture of a hand between legs will be high, but again there is a question of force and fortress of a forearm and a sgibatel of your gripping hand, and also force and speed of extension of a back at such submission hold. If you did not prepare a forearm muscle for a pulling of painful reception on a hand, then as if you a back did not pull the rival`s forearm taken between legs on yourself and in time by the correct technique did not line with a basin his shoulder, you will not be able to execute painful reception for the simple reason - there is not enough force in a hand. This bright example is set by need of training of all links of a gripping chain to achieve result and not to lose an opportunity to win against the rival having weak brushes, forearms or a back.
If muscles of a shoulder or a forearm have big cross-sectional area, it is a direct indicator of their force and if to give them the corresponding special endurance, it is already possible to count on success in an exchange of captures and tactical fight against the rival in a duel. The brush, sinews of fingers and a muscle of a palm in view of the fact that by nature they less other links by the size, to density and thickness of a bone, cross section, in view of the greatest range of an arrangement - speeds of blood supply of muscular tissue and to other anatomic and physiological indicators can appear a weak link at the same time. Naturally, reliability of all gripping chain is defined by reliability of the smallest weak link, that is hands. The brush is operated with a forearm, and in an antagonism of captures between rivals, the forearm is stronger - the captures, therefore, the victory on captures at that athlete at whom forearms are stronger will be stronger. Who wins forearms, that wins fight on captures. In it skorostno - a power sport as a horting it is very important to pay attention to special training of final segments of a hand - brushes and forearms.
In work as captures the athlete works with all main types of the movement by brushes, forearms and shoulders: bending and extension, assignment and reduction, supination and pro-nation. For special training of gripping work of a hortingist such physiological motive functions of a hand are especially important:
- bending of fingers (compression of a palm);
- bending of a brush;
- a forearm supination;
- bending of a forearm;
- bending and reduction of a shoulder.
Among these specific movements take the special place:
- bending of fingers and a supination of a forearm. These two motive elements create together strong gripping action of a hand at a long and klinchevy gripping range that provides success of all capture for a throw or reception of orchestra seats.
Bending of fingers (compression of a palm).
Bending of fingers is provided with forearm muscles. Force of compression of a palm directly depends on their readiness. Palm fingers when bending do dense compression of all palm at which even the slightest subject can get to capture. The palm of the person in this plan represents the perfect hvatatelny device which each finger plays the important role in ensuring fortress of all hand capture.
Training of capture of a brush.
Training of capture of a brush can be carried out by both static, and dynamic exercises. Static exercises are carried out by fingers of an open palm, and also full maximum compression.
Static exercises for strengthening of capture of a brush.
For strengthening of the successful fellow of a brush can carry out the following static exercises:
Is resistant on fingers in an emphasis in a floor for a while. For this purpose it is possible to record time on a wall clock at the beginning of a rack, and having held on standing on fingers a certain period (30 sec., 1 min., 1,5 min., 2 min.) depending on readiness to finish exercise. The rack can be carried out on all fingers, except big, on three a finger, on two fingers, including big, on two fingers - index and average, on one thumb, all these kinds of strengthening of fingers in static standing are chosen the athlete on degree of his readiness. Each athlete has to try to stand in all listed options and to seek to achieve sure and long standing in any provisions of fingers because in a complex second round of a horting it is authorized not only captures by an open palm, but also blows, and shock load of fingers strengthens action and in case of unpreparedness can lead to traumatizing fingers and a brush.
Is resistant on fingers in an emphasis on a wall. Such exercise gives higher load of fingers at which static standing for a while needs to be commensurated with opportunities and to dose standing time (10 sec., 20 sec., 30 sec., 40 sec. etc.) .
Standing on the fingers thrust to the earth. This exercise has also static principle, but changes load of other muscles of a forearm as the bent fingers are thrust by the first phalanxes to the earth create additional load of muscles of outer side of a forearm and such static standing is considered more difficult and specific in training of captures in a horting. This exercise is usually done on training occupations outdoors, in the fresh air, individually or in collective.
Hung on a crossbeam. This exercise is considered static, but in the direction of compression. Fingers of hands, clasping a crossbeam, burn out it on a circle including a thumb, or exercise on training of the fixing capture is carried out by a palm, that is hung on four fingers of a palm without thumb. Such exercise can be carried out for time (20 sec., 30 sec., 40 sec., 50 sec., 1 min. etc.) depending on readiness of the athlete. Exercise can be carried out by a group method, that is the group of athletes at the same time on command hung on crossbeams or manual ladders of the sports ground, upon termination of certain time at the command of the trainer at first athletes till 10 years, then till 15 years jump off on the earth, and is more senior. It is also possible to choose a type of relay, that is at first athletes till 10 years hang, at once behind them athletes till 15 years, behind them seniors jump on a crossbeam.
For group of the highest sports skill can be prepared burdenings which become attached to a waist: it can be pancakes from a bar of 5 kg, 10 kg, 15 kg, 20 kg, besides depending on the level of training of the athlete and weight category.
a weight Continence in hands. The athlete as such burdening can use weights or a bar, and also any other heavy subject which is possible for taking a brush. Holding such subject in the lowered hand the athlete receives static load of fingers in from sgibatelny option. Weights, for example, can be 16 kg, 24 kg, 32 kg, they can be held for a while or randomly. Such exercise can be strengthened rotation of a forearm with burdening, I do a supination (rotation inside) and the pro-nation (rotation outside).
Dynamic exercises for strengthening of capture of a brush.
Dynamic exercises for a brush not only develop the capture force, but also local endurance of muscles of forearms.
Tightening and unclamping of empty hands. This exercise simple at first sight after the first - the second minute of work becomes very useful and developing endurance of a brush in a natural condition of an open palm. Such exercise is carried out by a group method with a pulling of hands all participants of training forward, up or aside, the trainer or the instructor gives the account, and into each account full tightening of palms becomes. Exercise can be done for 1 min., 2 min., 3 min., 4 min., 5 min. or on accounts: to 100, to 200, to 300 etc. Hands in the straightened situation can be changed forward, having lifted up, or having parted in the parties, having lowered down, or having put them in a position of a fighting rack near a chin.
Tightening of a carpal expander. Exercise is carried out just as and with an empty hand, only the burdening created by a carpal expander can not allow the beginning athlete to carry out exercise long therefore the main loading is dosed. The athlete can squeeze one expander, and then shift it in other brush and continue exercise. It is also possible to do exercise, applying two expanders in both hands at once. There are such modern devices which allow to regulate the expander resistance force therefore the athlete can do exercise both by easy effort, and on the maximum load.
Rotation of a stick in capture with the partner. Become before the partner facing him, take a stick in both hand and extend it forward. The partner also takes a stick two hands. You begin to move a stick one hand forward, the second back. At this exercise of a brush of capture of a stick change the situation - receives loading at a hand distance more than two fingers: index and average, at approach of a hand with capture of a stick the main loading of capture lays down on a little finger and a ring finger. Creating thus additional resistance each partner receives necessary gripping loading not only in the final moments, but also throughout all movement of a hand in capture. This exercise can be done on number of times or to a certain fatigue of forearms. Changing a trajectory of the movement or rotation of a stick, you receive load of groups of muscles which did not participate before in training.
Alternate tightening of palms with the rival. Facing the partner, take his palm in capture by a heteronymic hand. In your palm there has to be a thumb of the rival. At the command of the trainer or randomly you carry out the maximum compression of a brush for his joint of a thumb. After one compression it is possible to change hands or to do exercises only on 10, 20, 30 times only left, and then only the right hands. Exercise is valuable the fact that each partner himself can regulate force of the compression, the main thing that he gives the chance to use the palm for capture working off to the rival. The same exercise can be done in other capture - having rested palms against the rival`s palms which fingers come between the rival`s fingers. This exercise gives strengthening of other group of muscles as at capture for a thumb tightening of a hand happens in vertical position of a palm, and at an emphasis in a palm - tightening happens an open palm forward.
Release from capture for a wrist. This exercise is done together with the partner. You took both hands of the partner for wrists direct capture in the lower position of hands. The partner twists the hands wrists inside to your thumbs, and you, in turn, create to him resistance, working capture for a wrist in a real situation. Such exercises can be done not with the maximum effort as after a certain gripping loading for wrists both athletes have hematomas therefore exercise on the number of times and the maximum force has to be dosed.
Training of capture of a wrist a cross with the partner. Take the right brush of for the left wrist. The rival, having made most too has to capture you the left hand for the right wrist. In such gripping situation the square of forearms on which the free partner can sit down is created. Thus, lifting and omitting capture of forearms, you with the partner receive load of brushes which when lifting hands relax, and when lowering - as much as possible strain. This exercise can be carried out in the group way - relay when two persons transfer the third to a certain distance. Having appointed two game teams, the trainer gives to athletes an intrigue and passion of competition, and also gives load of gripping muscles of pupils as at competition in run athletes try to reach quicker a necessary boundary and consequently show the maximum gripping load. Lazaniye`s
on a rope. Athletes, taking a rope one, other hand, train capture of a brush alternately. For the trained high-class athletes rise on a rope can be without legs. Also rise on endurance can be on two or three times without getting down from a rope. The special attention needs to be paid to competition between athletes, marking on - sekundno rise time with legs or without legs. Lazaniye`s
on hands on a horizontal hinged ladder. The athlete being on the one hand a hinged ladder has to try to reach on hands its end. Speed can be any or at introduction at competition training - maximum. High-class athletes can move on a ladder on slightly bent to hands or go in one, and then to other party, receiving the corresponding loading.
Bending of a brush.
Bending of a brush is provided with the powerful muscles of a forearm which are on its inside. These are the most powerful muscles which participate both in the shock movement, and when ensuring capture. They have the largest cross-sectional area among all muscles of a forearm. Therefore these muscles can transfer the greatest gripping loading. The movement of a brush inside at the expense of force and power of internal muscles of a forearm is supplemented by gripping opportunities of a brush.
of Exercise for strengthening of a sgibately brush happen static and dynamic. Static exercises develop force of sgibatel, strengthen sinews and promote increase in volume of muscles, and dynamic exercises develop endurance, skorostno - power qualities.
Static exercises for increase in force of bending of a brush.
Static exercises are directed to deduction of a brush in the bent state with overcoming of the certain effort set by exercise.
Deduction by signature stamp brushes from a bar. Having reached a steady position, take in hand a signature stamp from a bar the return hold in both hands. Hands are lowered down and at capture are directed by palms forward. It is necessary to lift a signature stamp only muscles of a forearm and to keep in the situation which is most bent by brushes: 20 sec., 30 sec., 40 sec., 50 sec., 1 min. and more, depending on training of the athlete. If necessary to add load of a signature stamp it is possible to dress pancakes on 5 kg, 10 kg, 15 kg, 20 kg, it depends on weight category and fitness of the athlete.
Deduction of a bar forearm muscles with the emphasis on hips. Sit down on a chair or a gymnastic bench, take a bar in hand and put forearms on hips so that brushes in capture of a bar hanged down from knees down. Lift brushes a bar and you keep in a static stress 20 sec., 40 sec., 1 min. How many it will be required for performance of exercise in average loading. This exercise it is possible to burden addition of pancakes on a bar or increase in time of a continence of brushes in the top situation.
Deduction of a dumbbell brush. Sit down on a bench and take in a hand a dumbbell of 10 kg, 12 kg, 14 kg, 16 kg, 20 kg, at discretion. Put a hand from dumbbells on a hip in an emphasis so that the fist from dumbbells hanged down from a knee down. Lift a dumbbell a brush up and you hold so 30 sec., then replace a hand and continue to hold with other hand. Thus exercise on 4 - 6 times on each hand is done. During a continence one hand, the second hand has a rest.
Deduction of a hand of the rival. Lay down on a floor the person with the rival to each other. Take capture for a palm around a thumb of the rival. Static position of a hand a brush down, and the rival has to bend a brush back. Thus train capture with a poddavlivaniye a brush inside.
Dynamic exercises for increase in force of bending of a brush. the same exercises which you carried out in static execution you can do
Lifting by signature stamp brushes from a bar. This exercise is carried out by lifting and lowering of brushes. Constant tension is replaced by short-term rest of muscles of a forearm in the final lower provision of a brush.
Lifting of a bar forearm muscles with the emphasis on hips. This exercise is carried out under the account from a sitting position and an emphasis of forearms in hips. Consecutive lifting of brushes up and lowering allows to fulfill as much as possible the gripping amplitude of the movement of a brush outside down - inside. Regulating bar weight, it is possible to dose load of muscles - sgibatel of a brush.
Lifting of a dumbbell brush. In the same way as well as when performing static exercise to take a dumbbell. Now to begin consecutive liftings of a brush up, overcoming loading, at the expense of dumbbell weight. Change of a hand and regulation of number of liftings by each hand give the chance to dose load of brushes.
Bending of a brush of the rival in capture. Lying on a floor before each other and having taken the rival`s wrist, it is necessary to bend his wrist with effort down, and the rival has to create resistance. Such alternate exercise the left, right hands gives the chance of alternation of exercise and regulation of loading. For increase in loading you can give to the rival capture not of a thumb of a palm, and a brush - that is four fingers together. When bending a brush in such capture loading increases several times.
Supination of a forearm. Supination`s
of a forearm is a rotary motion of a forearm inside. Very important for gripping work to have strong sinews and muscles which inside rotate a forearm.
Rotation of dumbbells in hands. This exercise is carried out with the lowered or raised hand in which dumbbells of average weight are taken. Serial rotation of hands with dumbbells at first at the same time inside, then at the same time outside is developed by the muscles rotating a forearm. Dumbbells can be 8, 10, 15 kg depending on weight category of the athlete and force of his forearms. Also as burdening it is possible to use kg weights 16, 24, 36 to rotation, but exercise with the weight can be carried out only the hands lowered down as weights hang down in capture.
Work on rubber. Exercise with the rubber attached to the Swedish wall in the gym is carried out having taken one hand the end of rubber in a hand and, having pulled a forearm and a brush to itself, the rubber tension is carried out. Overcoming resistance of rubber can be carried out as standing facing the attached place of rubber, and sideways, attracting a hand with the taken rubber inside with the movement of a forearm inside - performance of a supination of a forearm with loading.
Pulling of a hand of the rival. This exercise is carried out with the partner standing to you a side. Take each other wrist for joints of thumbs heteronymic hands (right or left). One partner delays the rival`s hand on himself overcoming of resistance the twisting movement of a forearm, and showing the second resistance removes a hand from himself. Such exercise is carried out alternately, and can change in the directions of effort of a gripping hand, at change of mutually provisions. Also if necessary it is possible to strengthen or reduce each other resistance.
Bending of a forearm.
Bending of a forearm is carried out by a biceps of a shoulder and a beam muscle of a forearm which are from the inside of a bend of an elbow joint.
Pulling up on a crossbeam. Pulling up on a crossbeam is the all-developing exercise both muscles - sgibatel of a shoulder, and a back and average bunch of a deltoid muscle, and also broadest muscle of a back. If to apply such exercise in static execution, then it is necessary to be tightened to a half of bends of hands, having made a bend angle in elbow joints about 80 - 90 - 100 degrees and to hang in such situation, the command of the trainer to unbend hands or to jump off from a shell will not arrive yet.
In dynamic performance pulling up can be carried out the full-amplitude movements, touching by a crossbeam chin, and also pullings up in semi-bending, that is hands are bent to a half and back. The second option of exercise is usually carried out on the explosive force when a back and a biceps having developed the maximum force undermine a body on hands up and then on hands it falls.
it is possible to do chin-ups the direct successful fellow, the return successful fellow, and also combined - one hand captures to straight lines, and another by the return successful fellow. It gives the chance to train various bunches in these groups of muscles and in general to strengthen the sgibatel of hands necessary for gripping work in a horting.
Bending of hands with burdening in a standing position. As burdening it is possible to use a bar, weights, dumbbells, other shells. With application of a bar for a continence in static position at an angle of elbows of 90 - 100 degrees, and lifting of a bar to a breast and back - it is necessary to keep in dynamic execution of exercise exactly a back and to lift weight without lining with a basin, and force of muscles - sgibatel of hands. Hands can be fixed for a while in a final top phase to add the small movement to final effort. Such bending of hands is carried out with the return successful fellow of a bar brushes. There is an exercise in lifting of a bar on a breast with direct hold at which not only bicepses work, and the main load of bending of a forearm is born by beam muscles of a forearm.
Transfer of the partner on hands. Usual and widespread exercise at which one athlete takes on hands in horizontal position of the second athlete and carries by a certain distance on the bent forearms. Then change of partners, and performs this work other partner.
Training of captures for a trunk with the partner. Athletes are sorted on couples. At the command of the trainer athletes in turn carry out captures of a trunk which develop force of sgibatel of hands. After capture the athlete does the rival`s separation from a floor and puts it into place. Under the account basic captures of a horting are carried out at first:
- capture of a neck and shoulder (diagonal) in one party;
- capture of a neck and shoulder (diagonal) in other party;
- capture of a trunk with one hand;
- capture of a trunk with other hand;
- capture of a trunk with both hands;
- capture of a trunk without hands;
- blasting the rival for hips pass to legs;
- capture behind for a trunk with calling for a back to the left;
- capture behind for a trunk with calling for a back to the right.
These exercises can be done alternately each capture several times, then consistently one capture behind another. Change of the rival is obligatory as the different configuration and a constitution of partners positively affect working off of universal technology of captures, that is the athlete is accustomed to take capture from that situation which is for this second of a duel.
Lifting of the partner on capture. You stand in a steady rack, and the partner jumped on you, clasped your trunk with legs in front. You hold the right hand by his right palm - a joint of a thumb of the right hand. At the same time and you and the partner bend a hand and bring up him up in vertical position of a trunk, then on the same trajectory lower. Having lifted thus its five - seven times, you can change a hand and lift the partner sgibatel of the left hand. Top can also do this exercise only, lifting lower, or lower hangs on a straight arm of top and bends independently a hand, receiving load of muscles - sgibatel of a hand. For simplification of exercise it is possible to pass to lifting of the partner with two hands.
a hand Pulling on painful reception. Having settled down in orchestra seats in starting situation on painful reception by capture of a hand between legs, one athlete capture of a hand pulls on himself a hand, and the second is protected by defensive capture of the second hand by the attacked hand. Resistance in such capture can be in a floor - forces or the lung dosed. Under the account it is possible to delay the same hand easy effort of 9 times, and on 10 - y with a full resistance. Such change of resistance can be applied also in working off of other submission holds which are carried out by the big tension of muscles - sgibatel of hands.
Bending and reduction of a shoulder.
Bending and reduction of a shoulder is carried out by a forward and back bunch of a deltoid muscle, and also big pectoral muscle and broadest muscle of a back.
the Press of a bar lying from a breast. This exercise develops muscles - sgibatel of a shoulder, namely the main of them - big pectoral muscles. On the volume it is very strong muscles capable to transfer high power loadings in the direction of pushing away from a trunk. This exercise can be alternated to change of burdenings, that is loading of 80 percent from maximum, then the weight of a bar can be made 40 percent from the maximum weight. On force and increase in mass of a pectoral muscle exercise needs to be done approximately on 4 - 6 approaches on 8 - 10 times leaving a small stock of force. If it is necessary to work over special endurance, costs will reduce the weight of a bar and to increase the number of repetitions, a bar press on 15 - 18 times of 6 - 8 approaches. For work on the top bunch of a pectoral muscle it is possible to lift a bench on which you lie from the head at an angle on 30 - 40 gradus up. If it is necessary to work over strengthening of the lower bunch of a pectoral muscle, once you lay down on the contrary and to carry out exercise under the same corner the head down.
Rotation of a bar lying roundabouts. It is necessary to take an easy bar or a signature stamp from a bar of 20 kg and to carry out lying on a bench roundabouts hands at first forward, then back, and the main exercise is fungal movements with a bar as an oar, at first a circular fungus the left, then right hand. It is worth carrying out such exercise on 3 - 4 approaches to easy fatigue of pectoral muscles and muscles of a humeral belt.
Training of sgibatel of shoulders on the butterfly exercise machine. Sitting on the exercise machine a back to an emphasis, stuff up shoulders for blocks which are located on the parties near hands. Squeezing shoulders exercise machine blocks, it is necessary to carry out exercise before full bending of shoulders and to take away them in a starting position. Exercise is done as odinochno on a large number of times, and in a complex with pulling up - training of muscles - antagonists, that is sgibatel of hands.
Tightening of an effigy in a rack. Take a wrestling effigy standing in a grasp in the lock two hands. On command strongly squeeze it and you hold under the account to 10 - ti time, then relax hands and put an effigy before yourself. Such tightening of an effigy is carried out for working off of a total capture of a trunk of the rival and simultaneous training of gripping muscles of hands.
Tightening of an effigy in orchestra seats Lower an effigy on a floor and take it in the holding capture for a neck and a shoulder. At the command of the trainer squeeze with the maximum force an effigy in the place of capture and you hold before the termination of account 10 - ti time, then relax hands. Such exercise is carried out on 8 - 10 times on each holding capture:
- in deduction sideways for a neck and a shoulder;
- in deduction top;
- in deduction by capture of a neck and trunks (diagonal) from legs in both parties;
- in deduction for a neck and a trunk from the head in both parties.
Work with the partner on a capture delay. A group method, athletes are broken on couples. At the command of the trainer into the first account one partner carries out capture of a hand and neck, nestling from all force on the rival and having prepared a throw. Into the second account he releases the rival on small distance in capture, carries out the set throw, and again, only already in orchestra seats nestles from all force on the rival, fixing deduction by the capture prepared from a rack. This exercise needs to be carried out in each party and on all possible throws which proceed the holding capture in orchestra seats.
Transfer of the partner sideways. This exercise is carried out as follows. You took the partner on a forearm of one hand and under a shoulder of the second hand. In the way it conveniently lies at you in hands in capture. In such situation you run the gym from one end in another, change a hand, that is it lies on a forearm of other hand and is taken under a shoulder in another - opposite capture. Now you run with it the gym in other party, and thus do dashes, changing capture and loading hands in one, in other situation.
the Strip of tests of a horting in orchestra seats (special exercise from a technique of training of athletes of a horting). With an interval of 10 - 15 meters on the gym there are partners of 5 people, one is going to pass a strip of tests in orchestra seats. He shoulders to himself the first partner and run carries by its 10 - 15 meters to the second partner, then throws it in orchestra seats and they begin fight by rules of the second round of a horting 1 minute, then the Feet team sounds, he rises and shoulders or in hands of other rival, carries by it to the following rival, lowers on a floor and begins fight against the second rival within 1 min., after the Feet team on the expiration of this minute, he rises to the feet, takes in taking of the third rival, carries by it to the following, lowers and carries out to orchestra seats with it fight of orchestra seats of 1 min. In such sequence the athlete passes a test strip orchestra seats through five different rivals in a row without rest. Usually when the applicant carries out the last fifth fight of orchestra seats, its spirit is supported by all club and the people who are present at the hall.
Manifestation of the maximum force of captures in fight of orchestra seats
All fulfilled captures have practical application at which ability to do reception to a descent without preparation is gained. The knowledge of defensive protective captures and reciprocal receptions against them is prepared for ability to conduct fight at the subconscious level when the success in many respects depends on well developed reciprocal reflex on concrete reception. For this purpose there are basic protective captures which serve for fast neutralization of the attacking capture. There is a speed question which of rivals has fast reaction and the fulfilled reception. Practically always capture is necessary for the subsequent technical action, that is, is bright, suffocations, deduction or painful reception. Anyway the opponent either the mass of own body, or by muscular force will show resistance directed to release from capture. This avoidance of attack in orchestra seats can happen under the most different corners, the influence sometimes combined, twisting, leaving on the bridge, but the main thing, to the subsequent transition to countercapture and counterattack that can be very unexpected. Therefore, training captures of the attacking actions it is necessary to fulfill them with the maximum force and speed, including exercises which model the real attacking fighting capture, at resistance to which your rival shows the maximum resistance, does protective actions quickly and rigidly, passing in case of success to attack in orchestra seats with suffocating or painful reception.
For working off of a rigid suffocating grasp needs to take a chamber from the car, to pump up it in a condition of tension and capture of a chamber as necks to squeeze with all power and force this chamber hands in the lock to the breast. Then to change capture and to fulfill the maximum force of suffocating capture on a chamber pressing it to a breast one forearm, and having put emphasis in a chamber a palm of the second hand, to develop the maximum force of other suffocating capture with the lever in an elbow joint.
Having taken the same capture an effigy as rival behind for a neck, it is necessary to develop the maximum force of capture within 3 - 5 seconds, This rush can be sufficient for break of defensive taking of the rival from suffocation, the main thing - to fulfill reliability of capture for a neck behind with the maximum force and speed. Considering
that many receptions of a sport a horting went from types of military activity, there is nothing surprising that this principle of capture on defeat turned into sports activity of a horting. Beskompromisny capture - the main means of a victory in parterny fight of a horting. While the rival is not prostrate and did not give up, from him it is possible to wait for any actions. Therefore at the time of capture of capture and performance of reception you need to have absolute aiming at reception, to know the opportunities and further actions in this or that situation of orchestra seats, having prepared all segments of hands in advance: brushes, forearms, shoulders, you have to be sure of their reliability and that they will sustain necessary gripping loading. If you are able to squeeze an inner tube with a force of 400 - 500 kg, then having taken the rival`s neck behind you will not leave him chances. Now there is a question of preparation of such capture and development of the corresponding force of muscles. If you pull the lever a back capture of two hands in stanovy draft lying 500 - 600 kg, then most likely, in case of successful capture on painful reception, your rival should recognize defeat because on its readiness it not in forces to resist to such power pulling of a hand between legs on painful reception. Certain groups of muscles participate in each concrete capture. These muscles and their sinews can be strong, but not hardy therefore the hands ready to give identical gripping effort both at the beginning of a duel, and during it, and even at the end will give you the chance quietly to select captures, to work tactically competently at captures and in an exchange of captures with the rival, and also in the necessary situation to blow up and to finish attack by painful or suffocating reception, having shown the maximum force in capture.
“ Encyclopedia of a horting“