How to train wrist strength? To put it simply, how to practice wrist strength?

What you mean by wrist strength is actually the strength of the forearm muscles (including the ulnar extensor carpi muscles, ulnar carpi flexor muscles, and radial carpi flexors, etc.) and flexor phalangeum muscles.

We can strengthen the muscles of these forearm muscles by flexing the wrist with weights, which of course strengthens the wrist. For example, we can hold dumbbells in our hands and place our forearms on the table with our palms up. Bend your wrist upwards so that the back of your hand is off the table to reach its highest point, then control back to the starting point.

Such training will increase the absolute strength of your wrists. If you're mainly training wrist explosive power, you can use muscle explosive power training, such as reaching the highest point quickly when you go up, and then slowly descending to restore, but don't let the back of your hand touch the table, and then continue. Choose a suitable weight, do about 15 to 20 reps at a time to put your arm in a state of exhaustion, rest for 30-60 seconds and repeat 4-5 sets.

Then do this in reverse, again placing the pencil on the table, palms down, and starting at an angle where your wrist is straight (i.e. keeping your forearms and the backs of your hands on a level plane). The back of the hand is lifted up to the highest point and then falls. The same method for training.

Remember to stretch the muscles you are training after all your workouts, and the forearm muscles are relatively simple. Bend your wrist forward to your maximum width for 30 seconds with your bare hands, then reverse the stretch and stretch your wrist back to your maximum size for 30 seconds. Repeat a few more sets and you're good to go.

The flexor muscles open their palms and extend their strength through their fingers as far as they can. Finally, the forearm muscles can be relaxed by tapping and patting.

Do push-ups with the back of your hands, in groups, you can start with a small amount.

I don't know how far you want to practice, if it's a simple exercise of the arms, as long as you buy a dumbbell, repeat the lifting every day when you have time, do a few less at the beginning, and increase the amount of exercise later, naturally the arms will have strength, and push-ups and pull-ups are also a good exercise method, I hope it will help you.

In fact, you don't have to deliberately practice wrist strength to play basketball, because the most important thing is softness, which is what everyone calls "good hand feeling".

Buy two bottles of Coke or other drinks, the bottles should be as big as possible, fill them with water after drinking, hold them flat and upwards every day, about every 1 minute or so, lift them up for 30 seconds and then put them down, about 5 times to take a break. This is not only convenient to operate, but also not only wrist strength, but also arm strength.

Find a rope to tie to a weight and pull it by your wrist.

Items in life that you can lift heavy. Or buy gym equipment.

You can go buy a ring and practice it.

Do push-ups, and practice shooting.

Take two large iron balls in your hand and turn o( o

The exercises for wrist strength are as follows:

1. Active exercise: The wrist joint is a joint with more frequent weight bearing and force on the wrist, and the strength of the wrist joint is damaged after muscle atrophy, so it is necessary to carry out active functional exercise. Active grasping and flexing, i.e. bending and straightening of the fingers, can promote the recovery of the forearm muscles or the growth of strength.

Active Defeat Exercise requires daily persistence, gradually, starting with a small amount of strength and gradually increasing it.

2. Passive exercise: If the wrist joint is stiff or poorly moved, passive activity can be carried out to improve the range of motion and strength of the wrist joint.

3. Fine training: The wrist joint plays a more important role in maintaining the stability or fine activities of the hand. The wrist joint needs to be trained in fine movements, such as writing, embroidering, or holding delicate objects. Fine movement requires the stability of the wrist joint, which can exercise the function of the wrist joint.

4. Li Li Qi Qing Therapy: After the wrist joint is damaged, it is easy to have swelling, swelling and pain or poor blood circulation, so it is necessary to use the method of physiotherapy. Including local hot compresses, baking lamps, to promote the reduction of wrist joint swelling and the improvement of microcirculation.

Benefits of Wrist Balls:

Enhance the strength of fingers, wrists and arms, enhance the toughness of fingers, wrists, arms and other parts, and the rotation of left and right hands can improve the balance of the left and right brains, make fingers, wrists, arms, etc. more flexible, and at the same time promote blood circulation, relax tendons and activate the nerves, relieve discomfort, eliminate fatigue, and improve health.

1. Reverse wrist curl: the forearm does not move, bends the wrist, and lowers the barbell or dumbbell. Pause slightly, then slowly bend the barbell or dumbbell towards the forearm, bend as high as you can, pause slightly, and then slowly lower the barbell or dumbbell to return to the starting position.

2. Hold the wrist curl: the forearm does not move, bend the wrist, and lower the barbell or dumbbell. Pause slightly, then slowly bend the barbell or dumbbell towards your forearm as high as you can, pause slightly, and then slowly lower the bar or dumbbell to return to the starting position.

Maintain the same position with the body throughout the movement. With the exception of the wrist, the rest of the body should remain motionless.

Don't know how to train your wrist strength? Practice these movements, and your wrist strength will definitely be stronger than ordinary people!

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.

If you don't have any sports equipment, you can do boxing push-ups. Finger push-ups are also fine.

Although the first floor is copied and pasted, the method is correct.

You can lift something heavy.