Wrestling
Reps10 times
Calories burned187 kcal
LevelMedium
Changing duration and load is available in our application
Wrestling involves grips, throws, and holds on the opponent. Keep your body low, back straight, and knees slightly bent for stability. Movements should be fast, coordinated, and controlled to maintain balance and leverage the opponent’s strength. Regular practice develops cardiovascular endurance, back and leg muscle strength, coordination, and explosive power.
How to perform the exercise
10 times
187 kcal
Control your movement and do not rush.
01
Start position
Keep the torso low, the back straight and the knees slightly bent.
02
Holds
Apply holds while controlling the opponent's center of gravity.
03
Throws
Execute throws with coordinated torso and leg movement.
04
Pins
Control the opponent while keeping your own balance.
05
Movement
Move fast and with control, using the opponent's force.
06
Control
Stay stable throughout the bout.
Variants
Beginner
Practice basic holds at a slow pace.
Middle
Do training bouts with a partner under a coach's supervision.
Professional
Increase the intensity and complexity of the techniques.
Which muscles are working
The main load falls on the shoulders, back, thighs and core muscles.
Benefits of the exercise
Strength
Builds back and leg strength.
Balance
Improves coordination and explosive power.
Simply
Trains cardiovascular endurance.
Contraindications
Recent back or joint injuries.
Heart conditions without medical supervision.
Sparring without a warm-up and supervision.
Recommendations
Strength
Train 2–3 times a week with a mandatory warm-up.
Safety
Work with a partner under a coach's supervision.
