How to practice swordsmanship, how to practice wrist strength, how to practice wrist wrenching stren

How can I tell you, it's very empty to train muscles, but I also like that I mainly practice upper body push-ups, you must do them, just start to see your ability, do an exhaustion test, and then increase the total number by 20 per week, and you are persistent. Sit-ups, definitely a useful action, can not give yourself an excuse to relax It is no problem to do 100 once in a week After a long time, you should stick to 200 dumbbells a day Standing curl is recommended Seated curl But pay attention to coordination, otherwise it will be deformed, it is ugly, especially the large pen is very thick and the forearm is very thin. You can use wrist curls to practice forearms.

Wrist Strength Exercise Direction:

Forearm muscles workout.

The forearm muscles and hand muscles are complex, small, and diverse. Its function is mainly to bend the hand and reach out. The flexor muscles are located on the volar and medial sides of the forearm, and these muscles are small but they are inseparable from them in life and sports.

Wrist curl. Sit on a stool (or half-squat) and hold the bar (or big dumbbell) with both hands, place the wrist cushion on the knee (or stool), place the elbow joint against the thigh, and then roll the wrist up with the outstretched fingers. The elbow and wrist should be fixed, the first five fingers can be slightly stretched out and hold the horizontal bar, and the wrist curl should be slow, so that the strength of the wrist flexion and flexor muscles can be effectively developed.

If the foregrip wrist flexion and extension action is used, the muscles of the extensor finger groups on the dorsal side of the forearm are mainly developed, and the practice is the same as the reverse grip, except that the foregrip is used. Light weight and low strength, try to use natural breathing methods, do not hold your breath.

From easy to difficult, it is divided 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 perform a thorough relaxation exercise on your forearms. 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.

How to train wrist strength? It only takes 4 movements to make your wrists harder.

How to train wrist strength? To do this set of movements, from easy to difficult to train the wrist.

Ways to improve wrist strength:

1. Freehand exercises:

1. Push-ups: Push-ups can not only exercise the inside of the hands.

Arm and pectoral muscles, as the arm bends and bends, the strength of the wrist is also strengthened. This is the first step in building grip and wrist strength, and the longer you stick to this session, the better the results. Pay attention to what you can, don't blindly hold on, so that your arms are sore.

2. Heavy object practice: find some heavy objects around you, lift heavy objects, move your wrists up and down, stretch your arms up and down, pay attention to the exercise should not be too strenuous and the weight of heavy objects is determined according to your physical condition, otherwise it is easy to strain.

3. Grab the air: the most convenient, not tired. Grasp the hand in the air to exercise the hand muscles and achieve the effect of improving grip strength and wrist strength.

2. Equipment exercises:

1. Pull the horizontal bar: the main arm flip exercise is carried out on the horizontal bar, and people who have not been trained at the beginning can not turn up, but do not rush to achieve success, but focus on the wrist flip action, even if you can't turn up, the wrist will also be trained.

2. Wrist strength device: Compared with other exercise equipment, wrist strength device is the smallest and most convenient to carry. As the name suggests, wrist strength equipment is used to train wrist strength.

It can also be used to train muscle groups on the forearm of the hand, such as the anterior palmar muscle, the flexor phalangeum of the forearm, and the flexor phalangeum muscles. Long-term practice can lead to a strong (with a focus on the forearms).

3. Side grip lift: This is very demanding for people, hold a bar perpendicular to the ground with both hands, and lift the body until it is parallel to the ground. When you can do about 100 finger pushups in one breath, you will be able to do two-handed side lifts, and don't try to get hurt easily.

When I was in school, I couldn't shoot a 3-point shot, and then the teacher asked me to prepare dumbbells and grip strength, and when I watched TV, I took out a dumbbell to practice turning my wrist (to increase my wrist strength), and when I took out a grip strength device to practice my fingers (to increase finger strength) when I was on the busIt only took two months to see results.

Note: Throwing 3 points not only requires strong wrist strength, but finger strength is also very important.

In addition, it is necessary to practice the shooting posture and learn to exert force from the toes and fingers (if you shoot back to the center and jump shot, this does not need to be repeated).

In short, the key to improving wrist strength is to have a reasonable exercise plan, which can be practiced in the following ways:

Sit flat and place your hands on your knees. To let your hands relax, keep your whole arm close to your thighs with your palms facing up.

Hold the dumbbells tightly in your hand and do the flexion exercise at a frequency of two seconds, remembering not to move too fast. If it is too fast, it will spread the force to the other muscles of the hand and will not achieve the maximum effect of exercising the belly. Be careful to maximize the amplitude of each movement, and do not leave the arms off the thighs.

For the first workout, according to each person's own strength, do not use too heavy dumbbells. The first time I used it myself, it was 5kg. If you want to get an effect quickly, try to use your belly strength as much as possible every time you do it.

But in this case, you may not even be able to hold a bowl the next day. But the most scientific way is to do three sets, the first group does 10 minutes and then rests for 20 minutes, the second group also rests for 8 minutes and 20 minutes, and the third group for 5 minutes. Just start doing one day and two days off.

After a week, you can try to do it once in the day, and finally every day. The weight of the dumbbells can also be increased appropriately. But be careful not to blindly think about quick success, if you push too hard, you may strain your ligaments.

In short, everything should be done according to your ability, and after a month, your belly strength will be significantly enhanced.

Wrist strength 1: Do push-ups, do you feel that your wrist will feel very weak when doing push-ups? That is to say that the workout has been reached.

2: Use dumbbells, the method is to use your wrists to keep going up and down, left and right to dumbbells.

1. Exercise method of grip strength.

Grip strength reflects the strength of a person's forearm and hand muscles and is an aspect of muscle strength throughout the body. A large grip indicates that the person has a strong ability to engage in fine wrist work, and at the same time plays an important role in the whole body movement. For example, when people are lifting, holding, pulling, pulling, twisting, moving and other activities, if the grip strength is strong, the completion of these activities is relatively smooth.

Therefore, physical fitness experts believe that grip strength is an important aspect that reflects people's survival and mobility.

The size of the grip strength is affected by three factors: one is that the flexor muscles produce force when they contract isotonically, which is called dynamic grip strength, which is the determining factor of the size of the grip strength. The second is the force generated when the flexor finger muscles contract at equal length, which is called static muscle force.

It can use force to maintain a certain posture of the fingers, and the small muscle groups maintain a joint force. The third is the correct grip posture, which coordinates the small muscles of the hand that play a role in confrontation, coordination and fixation in the grip action.

Ways to enhance grip strength: Grip enhancement exercises can start from the shoulder joint and focus on three aspects from top to bottom; Exercise the biceps brachii of the upper arm by curling the arms; Exercise the wrist flexion and flexor muscles of the forearm through various elbow flexion and extension movements; Strengthen the coordination and confrontation ability of hand muscles through wrist flexion and extension. Practice tools can be barbells, dumbbells, or other heavy objects.

Exercising your forearms will effectively improve your wrist strength!

Practice holding a light dumbbell with the palm of your forearm down, bend your wrist downward, then lift it, bend it again, don't move your arm, you can put your arm on your thigh.

Do a simple way, find a small stick, take the rope to tie a brick, the other end of the rope is tied to the middle of the stick, hold the two ends of the stick with both hands, let the brick hang in the air, and then slowly roll up the rope with the strength of the wrist, and then slowly put down the brick after rolling it up.

1. First, you can lift more heavy objects than usual, such as lifting more than 20 pounds of heavy objects for exercise.

2. Second, for example, you can do push-ups, using your fingers to do push-ups, which is also very good for exercising wrist strength.

3. The third one can also do a horizontal bar suspension, through suspension, using body weight to follow the wrist to fight, which is also a good exercise.

4. Of course, it depends on what is the cause of the reduction of wrist strength, such as carpal tunnel syndrome, if it is caused by this disease, we need to perform surgery to solve the problem of wrist strength, not just exercise can solve it.

Arm: The wrist is a part of an arm, and to strengthen the wrist, you need to strengthen the whole arm. The methods of exercising the arms include lifting dumbbells and pull-ups and push-ups, here we use the method of finger push-ups, and the method supplemented by dumbbells to exercise arm strength, and the specific methods of finger-ups are as follows.

Spread your fingers open and do finger push-ups in a claw-like shape, ten in each group, divided into 3 5 groups, and each set is done at intervals of one minute. In the interval of one minute, you can do some relaxation movements such as throwing your arms and expanding your chest.

Wrist: Sit flat, put your hands on your knees, palms facing up, hold dumbbells and do flexion exercises at a frequency of about two seconds, the specific hand movements are as shown in the figure, but put your hands on your knees instead. Be careful to maximize the range of movement and keep your arms off your thighs.

Use a weight that suits you (generally 2 kg), 15 reps per set, do 3 sets with your left and right hands, rest for a minute in between, and rub your fingers together to relax your wrists.

This is a grip ball, this is not according to the rules to practice, usually when you have nothing to do, you can hold a grip ball in your hand to play, the left hand pinched the right hand, exercise the finger strength of the weapon.

There are thousands of ways to exercise your wrists, and finding a way to keep practicing is the most important thing, and persistence is the most important thing. You can train according to the above training methods for a month, and you will find that your arms will be much easier when shooting. Finally, I wish you success.

What you said is not very clear, but I guess you should be talking about the wrist rather than breaking the wrist, in fact, the strength of the wrist and the strength of the lower arm have a lot to do with it, and it is very straightforward to show whether a person has a lot of strength, such as when the water dispenser changes the water.

1.Handstand against the wall – for more stable wrist support.

Many people practice dumbbell wrist raises for a long time, and once they get started with free handstands or other support exercises, they will still have wrist injuries due to insufficient wrist support strength.

As a joint, the wrist is the first role of force support, if the strength of the wrist is not high when you support it, then your wrist injury will be very high.

The handstand against the wall is used by many people to train the shoulders, but its effect on the strength of the wrist is also very high, because the wrist is also an important factor in the handstand balance.

2.Horizontal bar arm flexion – to coordinate grip and wrist strength.

Many people don't have wrist pain when they do push-ups, but when it comes to bench presses, their wrists start to hurt, which is why your grip strength and wrist strength are not coordinated.

Some people start to become unstable once they clench their hands, and when the wrist strength is stabilized, the grip becomes less tense, which is the reason for inconsistent coordination.

The horizontal bar arm flexion is a very good action to coordinate grip and wrist strength, which allows you to balance grip and wrist strength and improve coordination.

Practice this movement more, and when you bench press or shoulder press in the future, your wrist will be more stable and less prone to injury, so this movement is very practical.

3.Hanging wrist - let the wrist force play a role in suspension balance.

If you're dangling with pull-ups or hanging leg lifts, it's partly because of your shoulder strength and partly because of your poor wrist suspension stability.

In addition, in the middle of the double strength arm and horizontal bar flip bar movements, the wrist suspension balance is a very practical aspect that can make these movements easier for you to unlock.

Sandbag boxing – explosive recruitment of wrist strength.

In knee joint stability training, I mentioned the recruitment effect of burst exercises like squat jumps, which can also be used in the wrist, and you may not be able to do difficult burst training such as high-five push-ups.

But you can do a small amount of punching bag boxing, and the wrist is completely bearable, and it will also have a great effect on the strength of the wrist.

Your wrist and thumb will hurt for the first few days of punching boxing, but this pain is benign and can be continued after a few days of rest.

After practicing this sandbag boxing more, your wrist strength will also follow, which is very obvious for your future upper limb burst training, as well as coordination training such as handstands.

Finally, there are actually many simpler movements that can also exercise the strength of the wrist, such as swinging and reracing, such as tennis rackets or squash rackets.