How to exercise arm strength and wrist strength at home, how to exercise arm strength at home

Push-ups, no props are needed, just stick to it every day.

Push-ups mainly work the pectoralis major and triceps, but also the deltoid anterior, serratus anterior and coracobrachialis muscles, and other parts of the body. Push-ups are an essential part of daily exercise and physical education classes, especially in military physical training.

Many friends have no free time to go to the gym for fitness exercise after work due to their busy work and life, so some friends will want to exercise at home, which can not only save a fee for a fitness card, but also save a lot of time. So let me introduce a few ways to exercise your arm strength at home.

Method 1:

Use the wall to do push-ups. Because it is difficult for most novices to do more than five push-ups on the ground, it is better for novices to start with wall push-ups if they are exercising. First, the person stands half a meter away from the wall, then leans forward and presses his hands against the wall to perform push-ups.

After reaching a certain effect, you can practice with one arm.

Method 2:

We can also do pull-ups to exercise arm strength. If push-ups are about using a part of a person's body weight to exercise a hole, pull-ups are about using a person's entire body weight to exercise arm strength. When we are at home, we can use the door frame, and when we go out, we can use the horizontal bar in the park.

Method 3:

Or work your forearms by making a fist. First, slowly clench your fists, and then slowly push your palms to make your forearm muscles actively expand and contract, so as to achieve the purpose of exercise.

Method 4:

We can also do the exercise with tool dumbbells. You can hold dumbbells in your hands so that your arms hang down naturally, and then slowly lift and lower them, repeating the process.

Ways to exercise wrist strength at home:

1. Lifting heavy objects; You can do more exercises to lift things, which can improve your grip strength, which is the basis for developing strong wrist strength in the future.

2. Refers to bench push-ups; 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.

In fact, any tool can be used for exercise at home, just like my words, if you don't have dumbbells at home, you will also carry water to practice, 10 in a group, 6 in a group. Push-ups are also the easiest method, 15 in a group, 6 in groups. This is a long process, which cannot be recorded for a while, and it is only through persistence that we can see results.

Hope it works for you.

You can use a long stick, and you grab one end of the stick and flex and extend your wrist continuously. That's how I am, it works very well、、、 the sticks have to have some weight...

Speaking of wrist strength training: the strength of the forearm and fingers is the most critical, and the lack of strength of the fingers and forearms when many people do the "pulling" action directly leads to a decline in the quality of training because it is generally the link with the least strength. If the wrist can't bear it.

How to exercise wrist strength? The forearm is the key!

1.Reverse wrist curl.

Equipment: barbells, dumbbells.

Reverse grip: Mainly exercise the inner muscles of the forearm, that is, the muscles of the wrist flexion and flexor finger muscles.

Wrist strength equipment, as the name suggests, is used to train wrist strength. It can be used to train muscle groups on the forearm of the hand, such as the palmar anterior muscle, the flexor phalanges of the forearm, and the flexor phalangeum muscles. Long-term practice can lead to a strong (with a focus on the forearms). The market ** is generally between 20 and 50.

With a wrist strength machine, you can operate it in different ways, and it is the most suitable and easiest way to exercise wrist strength.

Weight-bearing wrist curls are very helpful for wrist strength, and it is a method of exercising wrist strength pioneered by Bruce Lee:

1. Find a sturdy nylon rope with a length of more than half a meter and a sturdy stick, and then find a weight of 5 to 10 catties.

2. Tie one end of the rope to the middle of the stick and the other end to a heavy object.

3. Grab the stick with both hands, slowly roll up the rope until the weight is rolled to the position of the hand and then slowly put down, which can be divided into forehand roll and backhand roll, each of which can be divided into front roll and back roll, a total of four roll methods.

After one week, there is a significant increase in wrist strength, and after a month, there is a significant increase in the muscles of the forearm, making the forearm round and strong.

Note: After the weight-bearing wrist curl is exercised once, the forearm muscles will expand and thicken a circle, becoming very hard, but it will recover after a while, and in the long run, the arm muscles will grow in all directions, and the wrist strength will increase greatly.

Ways to increase grip strength:

1.By curling the arms to exercise the biceps brachii of the upper arm, we can add some push-ups as a supplementary exercise.

2.You can practice the barbell to increase the grip of the ten fingers, grab the barbell and lift it above your head, and then smash it forward, being careful not to hit your feet.

3.Increase the coordination of your muscles throughout your body through sit-ups, running, and other exercises.

A short thick stick, a short rope, and a weight are needed (one piece of a removable dumbbell is best).

Fix one end of the short rope at the midpoint of the stick, connect the other end to the weight, and then hold both ends of the stick and roll up the rope and lift the weight by rotating the stick forward or in the opposite direction. When you're done, do it again in a different direction. Several times a day, wrist strength will grow.

You see, there are kettles in the house, you put some water in the kettle first, you turn it upside down, see if it is heavy or not for you, (the best weight is heavy, I don't explain it.)

Then sit down, put your hands on your knees, hold the bottle handle in your hand, press the little arm of this hand with your other hand, and lift the bottle up with all your might, (the force you use at this time is wrist strength).

If you still feel light when one kettle is full, get two kettles.

If you put your hands on your knees and hold the kettle and the kettle doesn't leave the ground, then you can put something under your feet, but ask your upper body to be straight (i.e. you sit high).

First, exercise the wrist strength, that is, exercise the muscles across the wrist joint;

So: 1: We can do a barbell wrist curl (i.e. hold the bar with your forearms on a padded stool with your palms facing up, then bend your wrists downward, lower the bar towards the ground, and then rise). Repeat) action, since at home the barbell can be replaced with other weights.

2: We can do the dumbbell wrist curl (hold a dumbbell and sit on a stool with your forearms on your thighs, so that your wrists and dumbbells are beyond your knees, palms facing up, and repeat up and down. Then swap palms facing down and repeat the up and down movements), dumbbells can also be replaced with other weights.

Next, I'll tell you the name of the workout, it's too long, and typing is really tiring 1: back wrist curl.

2: Backgrip barbell wrist curl.

3: Reverse dumbbell wrist curl.

4: Backgrip barbell curl.

Among them, dumbbells and barbells can be replaced with other weights, but the weight on both sides must be the same, otherwise the muscles will be pulled and bent sideways and cause injury).

There are generally no equipment available at home. But it's also possible to exercise. If it's just wrist strength.

It's simple. Grab your fists first. The force of the fist should be so strong that the tendons behind the inside of the wrist should be tightened.

Then use your wrist to move your fist from the outside in. Especially when it's inward. Hold your fists tightly.

Bend as much inward as you can.

1. Find a short stick or pillar that is more comfortable to hold in your hand;

2. Tie a rope in the middle of the short stick, and tie a heavy object at the lower end of the rope;

3. Hold the short stick with your hands, palms facing up, arms hanging down, and forearms stretching forward at 90 degrees from your body, which is the starting posture;

4. Raise your arms upward, then flatten, and move slowly;

5. Reasonably arrange the number of groups according to your own situation, do a few more groups, with an interval of half a minute between each group, and move your wrists;

6. The weight of the heavy object can be adjusted according to the situation.

Weight-bearing exercises on the wrist can increase wrist strength. Wrist weight training can be carried out with the help of wrist strengths, dumbbells and other small equipment.

Hold two mineral water in both hands, fill them with water, palms up, keep your arms level still, move your hands up and down, 20 times as a group, do four to six sets, and your wrist strength will increase greatly. After doing it every other day, after a month, my wrist strength is beyond imagination.

Just stretch your arms out and make a fist. A group of 50 is a total of four groups.

Push-ups are your best bet at first, start with 20 sets and do five or six sets every night, step by step

After feeling that the strength is okay, you can exercise the flying bird with dumbbells.

There are too many methods, male gods and goddesses, a lot of freehand arm training methods!

Do more housework, and your whole body is refined.

Dumbbells, push-ups, you can exercise your arm strength, or jump rope is also possible.

Do more anaerobic exercises, and it is awesome to be able to do 100 push-ups a day.