Sumo Definition
Sumo is a traditional Japanese martial art that has been around for centuries and is renowned all over the world. Sumo is not just about fighting in the ring, but also includes intense physical training and high discipline. In sumo, two wrestlers face each other with the aim of knocking the opponent out of the ring or knocking him out. This sport emphasizes strength, balance, agility, and proper technique.
Sumo is more than just physical combat; it also involves mental and spiritual training to create a balance between body and mind. Effective sumo training includes thorough preparation of the body through special exercises to improve the strength, agility, endurance, and technique needed to fight in the ring.
Preparation for Sumo Training
Before getting into sumo technique training, it is important to prepare the body first. Sumo training requires extraordinary physical endurance and high endurance. Some things that need to be prepared are: Kakek Merah
Physical Condition
To become a good sumo wrestler, the body must have sufficient strength and endurance, especially in the legs, upper body, and core muscles. Sumo involves many heavy movements such as pushes, swings, and body lifts, which require solid physical strength.
Special Diet
Sumo wrestlers are known for their large and heavy bodies. To achieve optimal body size, sumo wrestlers consume large portions of food, especially nutritious foods such as rice, fish, meat, and vegetables. This diet helps build muscle mass and maintain energy for intense training.
Clothing
Sumo training is usually done by wearing a mawashi, a traditional belt worn by sumo wrestlers. Outside the arena, sumo practitioners wear comfortable and easy-to-move training clothes.
Sumo Training Techniques
Sumo training consists of various techniques that must be mastered by each wrestler to fight effectively. Here are some basic exercises that are essential for sumo training:
Shiko (Sumo Step)
Shiko is a basic sumo exercise that aims to strengthen leg muscles, balance, and agility. In shiko, a sumo wrestler stands with his feet wide, then lifts one leg and lowers it to the ground with full control. This exercise is repeated as many times as possible to improve leg strength and lower body endurance.
How to do Shiko:
Stand with your feet wider than shoulder-width apart.
Lift one leg up, then lower it with control.
Repeat this exercise with alternating legs.
Do this exercise in several sets to train strength and balance.
Mawashi Chikiri (Mawashi Spin)
Mawashi Chikiri is a technique in which sumo wrestlers train their lower body strength and balance by spinning around the ring while maintaining a stable and strong body position. This technique is done with careful body rotation to improve core strength and leg muscles. How to do Mawashi Chikiri:
Stand with your feet wide apart and your knees slightly bent.
Move your body to the left or right in a circular pattern, while maintaining body stability.
This exercise strengthens balance and improves coordination.
Tachiai (Initial Attack)
Tachiai is an attack technique used by sumo wrestlers at the start of a match. This exercise involves a strong push with the head, chest, and shoulders to stop the opponent as soon as the match begins.
How to do Tachiai:
Stand upright with your feet wide apart and your hands on your knees.
At the start of the exercise, push your body towards your opponent with your head and chest.
This exercise develops pushing power and improves effective attack techniques.
Suriashi (Slide Step)
Suriashi is a sliding step used by sumo wrestlers to move their bodies quickly and efficiently without lifting their feet off the ground. This step emphasizes smooth and fast movements.
How to do Suriashi:
Stand with your feet wide apart and your body slightly bent. Slide one leg forward without lifting it, then slide the other leg afterward.
This exercise helps speed up movement in the arena without losing balance.
Ringen (Wheel Exercise)
This exercise requires the sumo wrestler to lift the opponent in a certain position and control him with a special technique. Ringen aims to strengthen the upper body muscles, especially the arm and back muscles, which are needed to throw the opponent.
How to do Ringen:
Sumo wrestlers pair up with a training partner and practice lifting each other with the strength of their arms and upper body muscles.
This exercise increases hand strength and improves throwing technique.
Benefits of Sumo Training
Doing sumo training regularly has many benefits, including