Method 1: Stretch wrist.
1, wrist movement. Before exercising wrist muscles, move your wrist and do some weightless wrist exercises, such as turning, wrist flexion and extension, which can gradually relax your wrist and prepare for later exercises. Expert tips
Michelle Dolan
Certified fitness trainer Michelle Dolan is a BCRPA certified personal trainer in British Columbia, Canada. Since 2002, she has been a personal trainer and fitness trainer.
Michelle Dolan
Certified fitness instructor
Michele Dolan, a certified personal trainer, recommended: "Push-ups, reverse grip pull-ups and positive grip pull-ups are all good ways to enhance wrist strength. Rock climbing and side lifting dumbbells can also exercise wrist strength. "
2. Practice wrist stretching. Wrist stretching is simple. You can practice at home. It can increase the flexibility of forearm muscles and make wrists stronger. It is also the best way to gradually thicken your wrist. Put the back of your forearm on a table or leg. Palm up, hands and arms in a straight line.
Take a lighter object in your hand and slowly descend to the floor. The action should last for 5 seconds, and then return to the original position.
Do two groups for each wrist, each group repeats 10- 15 times, 4-5 times a week.
3. Exercise radius. Radius exercise is similar to wrist stretching, except that you emphasize different muscle movements by changing the direction of exercise. This kind of exercise is very common in physical rehabilitation activities of wrist injuries. You can do radius exercises at home by yourself. Take a dumbbell, stand still and put your arms at your sides. Lift the dumbbell to the ceiling, and then slowly put it down. Do two groups for each wrist, each group repeats 10- 15 times, 4-5 times a week.
4. Relax your wrist. This is a good way to stretch your wrist after exercise, which can reduce the possibility of injury or soreness. Relax your wrist after each exercise. Hold the other hand from below with one hand, and bend and stretch the held hand in the wrist direction. Push hard and keep your hands in the same position. To increase the angle, lower the forearm slightly. For 6- 10 seconds, switch to the other hand.
5. Stretch your wrist. In your overall fitness plan, all strength training is inseparable from wrist stretching, especially if your wrist is thin or weak, so it is a good idea to stretch before starting. Hands on your knees, hands flat on the ground, fingertips facing your body. Keep your arms straight and stretch your wrists as gently as possible, but don't force yourself to count to 15.
When you feel free to stretch, try to straighten your legs back, put your hips on the ground, put your palms flat on the ground, and push your body up with your arms straight. In yoga, this movement is called "cobra pose", which can effectively stretch your wrist.
6. Be patient. It takes time to exercise strength, which means you have to be patient. You did some exercise and woke up the next day to find that your arms were getting thicker, which is impossible! The name of this game is persistence, not speed. Keep exercising every day, keep exercising. Don't take a day off just because you don't want to do it. Exercise your wrist patiently.
Method 2: Exercise wrist muscles.
1. Do barbell bending with straight barbell and coarse barbell. To practice biceps curl, the main exercise is biceps, but you can also practice forearm strength with curl. The basic biceps curl should straighten the wrist, which can enhance the strength during exercise, but you can also combine the two to do wrist curl with thick bar barbell and straight bar barbell, and at the same time enhance the hand strength and wrist strength. Hold the barbell with your hands. The weight of the barbell is a little lighter than that of the barbell that practices biceps bending. Don't lift the barbell all the way up like biceps, but bend your wrist to lift the barbell. The number of groups is the same as that of biceps. Hold the barbell backhand and repeat the above actions.
Expert tips
Leila Adjani
Laila Ajani is the founder and trainer of Push Personal Fitness, a private fitness institution in the San Francisco Bay Area. Laila is good at gymnastics, strength weightlifting, tennis and other competitive sports, personal fitness training, long-distance running and Olympic weightlifting. Laila has passed the certification of National Physical Fitness Association (NSCA) and American Strength Weightlifting Organization (USAPL), and is also a corrective exercise expert (CES).
Leila Adjani
fitness instructor
Remember, you should exercise your wrist muscles, not your joints. In fact, you can't exercise joints, but the bones of joints can become denser and of course strengthen the surrounding muscles. For example, try to lift a dumbbell of 5-7 kg, palm down, and then practice wrist bending 20-50 times. Another way, palm up, and then practice wrist bending.
2. Pinch the barbell. Pinching barbell pieces is a very common forearm strength training method, and fitness enthusiasts usually use this method to increase forearm strength and grip strength. Pinching barbell pieces is very simple, as long as you have some weight to lift. Take one or two barbell pieces off the strength training equipment and put them on the ground so that they are perpendicular to the ground. Squat down, hold the barbell piece tightly with both hands, and then stand up. It's that simple. Change hands, do three groups, each group repeats 5- 10 times, or decide the appropriate amount of exercise by yourself.
You can also use a few thicker books instead, so that your hands can be stretched out and your fingers can be lifted and separated. The effect of exercise mainly depends on the strength of grasping the object.
3. Exercise with a wrist curling iron. Although this kind of training requires a special kind of equipment-wrist curling iron, most gyms have this kind of equipment, and you can also make one yourself. The training method is simple, but it is also challenging, which can effectively strengthen the forearm and thicken the wrist. The wrist curling iron is a short rod with a rope tied in the middle and a heavy object hanging on it. If not, you can use about 24 inches (6 1.0? Cm) Hang a barbell piece on a 61.0cm long rope. Hold the barbell with both hands, palms down and arms straight forward. After hanging the barbell, twist the bar with your wrist, move it up and down, and twist it once, just like riding a motorcycle to give oil. Do three groups, and each group repeats 10- 15 times.
4. Do finger push-ups. If you want to exercise the stability and strength of your forearm, doing push-ups is a good way. But in fact, the traditional full palm push-ups will increase the pressure on the wrist, leading to joint pain and stiffness. On the contrary, finger push-ups can exercise wrist strength well. When doing push-ups, no matter how comfortable you are, you should pay attention to keeping your wrist vertical and strong. If you are just beginning to practice, try to do three groups of ten each.
5. Don't wear a wristband. Many beginners will use wristbands too much when exercising forearm strength, which leads to the opposite effect. If you rely on the wrist strap to lose weight, then your wrist can't become stronger. If you think you need to wear a wristband, you might as well lighten the elevator.
Tips can't change your body shape because it is limited by the size of your skeleton.