How can I improve my wrist strength? How to strengthen your wrists

Easy to difficult to divide into:

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise.

It must be consistent, and after each workout, you need to put your forearms down thoroughly and do relaxation exercises. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

Regardless of any of the above methods, according to their own conditions and environmental limitations, any one of them can be contacted for a period of time, you can enhance wrist strength, but if you want to achieve something, you must persevere from easy to difficult, three years a small success, nine years a large success.

The above is **.

To improve wrist strength, systematic training is required. The theoretical basis for improving wrist strength is to improve the strength of the forearm muscles, and you can choose to shake the wrist (a fitness movement, shaking the barbell up and down with both hands in the back) for systematic training.

Do 100 fist exercises every morning for a year.

Buy a grip device and pinch every day, about 5 to 6 sets a day to hold the palm of the hand exhausted as a group.

Buy a small dumbbell (not too big to weigh about a brick) and find a stool with armrests to sit on. The entire palm of the hand is exposed to the armrest, and the rest of the arm is partially resting on the armrest, with the palm facing up. The weight of dumbbells depends on the gradual increase of the individual.

Hold the dumbbells in your hand and do a bottom-up exercise with your palms, about 5 to 6 sets a day until your palms are exhausted.

Don't: The taboo of exercising fixed muscles is that other muscles use force, which will break down wrist and hand strength. If your arm is unsteady or shaky, it is recommended to change the dumbbell or find something to fix it.

I was a point guard on the varsity team, and I didn't have enough wrist strength to pass the ball. This is how the coach of our varsity team trains, and I personally feel that the results are good.

However, exercise must be combined with diet to be effective, and I hope these can help you.

Shenma copied the most disgusting party.

Buy a dumbbell puller and start practicing hard... There are no shortcuts, push-ups are fine, but the volume should be large.

Let's start with the forearm muscles.

The brachioradialis muscles, ulnar carpi region, and small palmar longus muscles (muscle groups on the palmar side) are essential for the inward bending of the wrist.

To strengthen these muscles, you can place your forearms (palms up) flat on your knees, your wrists slightly out of your knees and hang down, then hold the dumbbells and hold your forearms still and flex your wrists. Remember not to hang down your wrist when you put it down, but to slowly and consciously control the restoration. The time is controlled at 1 second and 1 second.

There should be no gaps in between. Don't use explosive power.

Do 8-12 reps in sets and nine sets a day. Rest for 40-60 seconds between each set. Don't be too long and too short.

Then there are [extensor carpi radialis longus, brachioradialis fascicle, thumb extensor longus, thumb extensor brevis] and so on. (Mainly the forearm muscles in the direction of the back of the hand) exercise in the opposite direction of the previous movement, grasp the dumbbell with the palm downward, and also do not move the forearm, and lift the wrist. Don't use explosive power, start for a second, fall for a second.

Do 8-12 reps in sets and nine sets a day. Rest for 40-60 seconds between each set. Don't be too long and too short.

Push-ups are mainly for the pectoralis major, anterior deltoid muscles, triceps, and do not have too significant improvement in wrist strength.

Good luck!!

There are many ways to increase grip strength, the common ones are arm strength sticks, the simplest is the grip strength device, and the more difficult one is to roll the kilogram wrist. In addition, the grip strength exercise can only be effective if it is persistent and persistent.

In fact, there are many ways to train wrist strength, no matter how long that method is practiced every day until the wrist and forearm muscles are sore and swollen, it is to push your tolerance to the limit every day, and if you persist for more than a month, the effect will be very obvious.

It's important to persevere!!

You can do 30 to know how to be more powerful.

How to Increase Wrist Strength? The fitness god demonstrates movement skills, which can be practiced anytime, anywhere.

It's very simple, there is no need to do special training, you just need to do some actions to lift things often, such as lifting a bucket or something, it will be natural after a long time, don't take this as exercise!

A rope about one meter long, with a round wooden stick tied at one end and a dongdong weighing about five pounds at the other end. Turn the stick with both hands, turn it up, and then turn it down. And so on and so forth. It works great.