How did the wrist strength get bigger, and why did the wrist strength ball get heavier

Ways to improve wrist strength:

1 Side curl: Hold the dumbbell with both hands or one hand (fist eye forward), keep the upper arm close to the side of the body, hold the bell up to the front of the shoulder, and slowly lower it to restore. It mainly develops the extensor finger muscles of the forearm and the anterior muscles of the upper arm.

2 Wrist curl: Hold the barbell with both hands (palms facing down), the grip distance is shoulder-width apart, and the upper arm is close to the side of the body. Bend the bar upwards and slowly lower it to the limit.

The forearm muscles are always in a state of tension during the movement. It mainly exercises the extensor muscles of the forearm and the lateral muscles of the upper arm.

3 Reverse wrist curl: Sit at the end of the stool, hold the barbell with the palms of both hands upward, the grip distance is the same width as the shoulder, the forearm is attached to the extended leg, and the wrist is relaxed. Bend the bar upwards until you can't bend it anymore.

Then relax the reduction. This can be done with the forearm cushioned on a flat bench or with a dumbbell in one hand. Mainly exercise the forearm flexor muscles.

4. Back wrist curl: Stand, hold the barbell behind your back (palm backwards), do wrist curl movements, the effect is the same as the reverse grip wrist curl, mainly exercise the forearm flexor muscles. Many bodybuilders enjoy this exercise because it creates a feeling of forced contraction.

5 ulnar wrist curl: Open your feet back and forth, cross your waist with one hand, grasp one end of the dumbbell without a bell piece with the other hand, and lower the other end with the wrist joint relaxed. Contract the ulnar muscles, using the wrist joint as the axis, and curl the dumbbell backwards and upwards until the triceps contract strongly, and then reduce it again.

The ulnar muscles of the forearm are mainly developed, but also the triceps brachii.

6 Radial wrist curl: The preparatory position is the same as 5, but the holding method is different, and the dumbbell hangs down in front. The arms should be fully extended when bent, avoiding elbow flexion as much as possible, borrowing peptide biceps strength. Mainly exercises flexural muscles.

7 Hand internal curl: Sitting, holding one end of the dumbbell (or dumbbell) in one hand, supporting with the other hand, holding the forearm of the bell hand on a flat bench or inclined board. Do the inner and outer rotation of the hand. Increases the weight to perform quickly to improve the strength and agility of the forearm muscles.

8 Weight-bearing rope reel: Stand, hold the dumbbell in your hand, and roll the dumbbell firmly to restore control. First roll and then reverse roll, repeatedly. This exercise will make the forearm muscles stronger and stronger.

1 Exercise the arms 2 Exercise the wrists 3 Exercise the fingers Exercise method 1 Exercise the arms (this does not need to be taught, lie down or pull-ups or press forests, etc.) N2 Exercise wrist (you can make a stick of more than 20 centimeters, tie something on the middle of the line (strong) (it doesn't matter), the weight doesn't need to be said! Then use the strength of the wrist to turn the stick (the tied thing also moves up and down) homeopathic needle and counterclockwise back and forth until the hand is sore, rest for 2 to 3 minutes, 3 groups per day, 3 exercises fingers (Sima Guang pierced the cylinder, you must know it) It's the kind of cylinder (it's as big as the mouth of the cylinder that is a little smaller than the palm of your hand, and you can grab the mouth of the cylinder with your fingers until your fingers are sore) It's best to insist more, and it's also 3 groups per day, but it doesn't matter how many more groups this is an endurance exercise, followed by a Hold a dumbbell from the bottom to the top (out) and release, Grab (inhale) in mid-air but don't practice on the floor at home, pierce the floor, mom wants to scold, it's better to have a mat or something like that, this is to practice sensitivity and what kind of strength of your fingers is it That's it, friends practice a lot.

When practicing the running pace on the court, you can use a tennis racket instead of a badminton racket, which will help to enhance wrist strength.

The main structure of the wrist force ball is divided into a rotor, a movable surface, and a shell from the inside to the outside. The faster it turns, the faster it turns, the more the rotor turns. 2. The movement of the rotor is analogous to a small ball rolling on the paper, we twitch the paper, and at the same time the ball accelerates the rolling, and the friction makes the ball accelerate.

In the same way, the rotor of the wrist ball rolls like a belt with an infinite length of the circle of a shed, and at the same time it is pumped by the sale of rent. 3. The movable surface of the wrist force ball is operated by changing the angle in a conical shape to produce precession rotation and accelerate the twitching rotor. 4. The speed of the super fast hand feels heavier and heavier, because in the process of chain collapse, the friction is transmitted layer by layer, and it reaches the movement trend of the shell and the player's hand.

There are professional equipment navel strength, and dumbbells can also be practiced.

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Practice wrist strength. 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.

3-point technique:

The training of hand movements is difficult to describe in words, and only with training can you experience it yourself. Achieve power stereotype, so that your hands and arms can have a very stable feeling.

The aiming point of the three-point shot is generally the long-distance point of the basket, and the height of the basket is generally high, almost the higher the better, and when shooting, you must consciously go to the high shot, of course, you are not suitable at first, but you may feel good after training for a period of time, especially if you can't shoot three points, you can try to shoot with a high arc, maybe it will give you a surprise.

In the case of defense, the three-point shooting should be combined with the breakthrough, (the shooting and the breakthrough are inseparable), and there is almost nothing to say about this, anyway, it is to practice, and slowly find the feeling in the game.

In general, if you have a certain shooting base, you can start by throwing the ball from the free throw line, keep practicing, practice whenever you have the opportunity, when your shooting rate is stable at about 60 percent, you can increase the distance by one and a half steps, and then practice again when the shooting rate reaches about 60 plus half a step.

All the way to half a step across the free throw line, and it's important to say that three-point shooting doesn't happen overnight, and if you want to maintain a consistent three-point shot in the game, you have to practice it regularly, like the three-point shooter in the NBA, which can only reach about 40 percent at most in a season.

My workout method:

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.

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

If you don't have to wrench with your classmates, your grip will naturally be greater.

There are special equipment for wrist strength.

Practice more upper limb strength! Pay attention to safety, don't get it!

Do push-ups, pull horizontal bars, and practice dumbbells.