can any one tell me a good training routine for arm wrestling?
444785
You are building the wrong muscles.  Also, leverage is the key (physics).  If you want to be good at arm wrestling, you want to arm wrestle (or do that motion) on a shedule that you lift weights.  Also, strengthen your wrists with isometrics or something.
489997
lol, firedup!!!  \nOk, let's be serious. First of all you must know the amount of time until the competition(if any). Then you will make a timetable so you can do practice at least 3 times a day... Run, do all kind of exercices and the most important: even you will get tired and your arms will heart because the effort, try and do a little more. And don't get lazy if you are tired. Try and eat healthy food with a lot of vitamins and minerals. And it is best to ask someone who knows more about sports (like a fitness trainer). And before doing these go to your medic and see if you are 100% healty. Cheers!
1039813
you can do this without buying expensive weights or equipment!! Just use the same technique of "Charlie Atlas" who won mister universe using "dynamic tension". What that is is this, if you wanted to build up your bicep, just stand in a doorway and press against the door frame with your hand. Now tense your muscles in your arm as you press and every two seconds or so just press a little harder "flexing" your muscles as you go. Same with your legs, lean against a wall with your back flat on the wall and slide down until your thighs are parallel to the ground and "sit" like that for as long as you can. Believe me you will feel "the burn" soon enough!! Just look into dynamic tension and see if it is something you wanna do mate.
825464
Assuming you mean like, competitive high school or collegiate wrestling....\n\nIt's both.  :)  From what I have seen, Greco-Roman does focus more on strength, whereas freestyle or folkstyle does more technique, but the differences are small.\n\nYou are going to need strength so you can maintain position and not get pinned or scored on by your opponent's technique.  Likewise, you will need technique so you can find the leverage *within the rules* to overcome your opponent's strength, as a lot of the ways technique *can* overcome superior strength almost require you to break the rules regarding "torturous" technique or illegal submission attempts, such as hammer-locking an arm past the 90-degree mark, for example.\n\nOne thing I would work on though, is doing diverse strength training....you likely know you should be doing squats to develop leg power so you can shoot in for a takedown...another idea is to work on pullups and/or seated rows to develop *pulling* arm strength to back up that shoot.\n\nBut yes, you need both.  Especially in freestyle, especially in the lower weight divisions.\n\nHope this helps.  :)
737834
Yes, I've done it, and its cool.\n\nAnother one:\n1.  Lie down on the ground.  Arms and legs straight forward.\n2.  Close your eyes for the entire time. (very important)\n2.  Have someone lift your arms either 45 degrees or 30 degrees above the ground.  For 2 minutes.\n3.  After 2 minutes, continue keeping your eyes closed and have your partner slowly lower your arms.  It will feel like they your arms are going to go through the ground.\n\nThere is another one with a clenched fist, but I forget how it is done.
980779
Get some weights (if you don't have weights, then use a couple of food cans).  Put your arms outstretched by your sides.  Raise them up and down.  Have them outstretched again, but this time bend back and forth at the elbows.  Repeat these two with your arms outstretched to the front.  Do this for about ten minutes every day.  \n\n\nhttp://www.freewebs.com/spiritualhealing
599631
First thing you wanna do is work on your shoulders.simple dumb-bell raises-bend arm at elbow lift straight up, another is butterfly exercise, bend at the knees usin dumb-bells, like a butterfly -bring your arms out like your flying, bending your arm. Push ups are good also, working out your triceps. Another good exercise is find a couch, chair, your bed.use the edge of it like your sitting, but move so your hands are behind you on the bed and go up an up raising yourself, that works your triceps. Another good exercise for your wrists use get a string a put a 5lb weight on it, and extend your hands, and rolling up the string using your wrists, then unroll, and repeat. These are some good ones. What will really help is long tossing, build up your arm strenggh. Good luck
1159577
Stretching and strength training.  Train your forearms/wrists, delts, lats, abs and leg muscles with higher reps and lowers weights.  Stretch your arm regularly, as flexibility is very important.  I was a little shorter than you in high school and threw 89-91mph.
1133050
Resistance curls.\n\nGet on a preacher bench with a partner spotting you. Put a weight you can curl 8 times pretty easily on an easy curl bar. Do 5 just like normal, but on the last 3, your partner pushes AGAINST you so that the bar is barely moving. Do 3 sets.\n\nI put 2 inches on my arms in a month using this exercise. Your arms will look bigger in a week, but keep in mind that it's only due to inflammation. It will take at least a month before actual muscle begins to build.
698634
Just gotta lift weights and diet properly.  Strength is strength, so if you build your arm muscle, you'll be able to throw harder and longer.
997309
The one exercise that works the whole body but especially the arms is the full pushup, on your toes and hands. Do 3 sets of 15 each day when you get up in the morning. Hope this helps!
149143
umm..i would think to just pick up some weights or go to the gym and try to find some type of equipment escpecially for your arms!
421171
arm pit to arm pit plain and simple
362930
I'm a 21 year old guy and work out all the time. You can do different bicep curls, with a regular bar and with dumbells. Make sure you do low weight, but alot of times, since you want to tone your arms. Try doing 4 sets of 15 curls per set. Also there are alot of good tricep workouts. Tricep pulldowns, skullcrushers, and tricep extentions to name a few. Even push-ups would help alot.
1093466
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
335381
Flexibility Exercises\nNeck Rotation -  Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Roll the head slowly to the left, making a complete circle with the path of the head.  Reverse direction. See figure \n\n \nArm and Shoulder Rotation - Stand with the back straight and feet shoulder width apart.  Extend the arms outward to shoulder height.  Rotate the shoulders forward, making a large circular motion with the arms.  Reverse direction.\n\n               \nHip Rotation - Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Rotate the hips clockwise while keeping the back straight.  Reverse direction.\n\n                                       \nKnee and Ankle Rotation - Stand with the feet together, and bend at the waist with the knees slightly bent.  Place the hands above the knees, and rotate the legs in a clockwise direction.  Reverse direction.\n\n                                \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the body.  Grasp the left wrist with the right hand.  Pull the left arm down and to the right.  Tilt the head to the right.  Hold this position for 10 to 15 seconds.  Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.\n\n                             \nAbdominal Stretch - Stand and extend the arms upward and over the head.  Interlace the fingers with palms turned upward.  Stretch the arms up and slightly back.  Hold this position for 10 to 15 seconds.\n\n\nChest Stretch - Stand and interlace the fingers behind the back.  Lift the arms behind so that they move outward and away from the body.  Lean forward from the waist.  Hold this position for 10 to 15 seconds.  Bend the knees before moving to the upright position.  Return to the starting position.\n\n\nUpper-back Stretch - Stand with the arms extended  to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward.  Hold this position for 10 to 15 seconds.  Return to the starting position.\n\n          \nOverhead Arm Pull - Stand with the feet shoulder width apart.  Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.\n\nGrab the right elbow with the left hand, and pull to the left.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.\n\n                                     \nThigh Stretch - Stand or lie on the stomach.  Bend the left leg up toward the buttocks.  Grasp the toes of the left foot with the right hand, and the heel to the left buttock.  Extend the left arm to the side for balance.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Switch sides.\n\n\nHamstring Stretch (Standing) - Stand with the knees slightly bent.  Bend forward keeping the head up, and reach toward the toes.  Straighten the legs, and hold this position for 10 to 15 seconds.\n\n\n\nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart.  Put the hands on the ankles or toes.  Bend from the hips, keeping the back and head in a comfortable, straight line.  Hold this position for 10 to 15 seconds.\n\n\nGroin Stretch (Standing) - Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor.  Lean over the left leg while stretching the right groin muscles.  Hold this position for 10 to 15 seconds.  Repeat with the opposite leg.\n\n\n\n \n\nGroin Stretch (Seated) - Sit on the ground with the soles together.  Place the hands on or near he feet.  Bend forward from the hips, keeping the head up.  Hold this position for 10 to 15 seconds.\n\n\n\n \n\nCalf Stretch - Stand straight with the feet together
304556
Take a towel and roll it up like you're going to whip someones' @$$. Then grab each end and put it around your neck. Pull your arms and push your neck back against the towel. Do this for 15 secs and stop. Do this a few times each day and it will get stronger