How do you exercise the strength of your wrists? How to practice wrist strength

My workout method: Wrist strength 1: Do push-ups, do you feel that your wrists feel very weak when you do 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 human forearm and hand muscles, and is an aspect of the whole body muscle strength. 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 the forearm Grab a light dumbbell with the palm down, bend the wrist down, then lift, bend again, don't move the arm, you can put the arm on the thigh to do the simple way, find a small stick, take the rope to bolt a brick, the other end of the rope is tied in 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 only with the strength of the wrist, and then slowly put down the brick after rolling it up, the point is to control not fast must be slow.

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 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.

Plus jump shots and three-pointers.

It's not just the wrist that is forced, the whole body is a power station.

The main thing is to use the coordination of the body, and the waist and abdomen strength is also very important.

Start with one hand, plucking the ball from under your crotch with your wrist.

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 wrist strength will be significantly enhanced.

Start with one hand, plucking the ball from under your crotch with your wrist.

There are several ways to do this:

1.With an instrument, just hold it with your hands, with the center of your fist downward, and fix your forearm, preferably on a stool or flat surface, exposing only your wrist joints and hands. Bend your wrist upwards and keep your weight at about 10 reps is your limit.

Then a set of 10, 12, 4 sets. Take a 1-minute break between sets, which is quite intense. Practice the next day.

2.Sit flat, put your hands on your knees, palms facing up, hold dumbbells and do a flexion exercise at a frequency of about two seconds, 15 reps per set, 3 sets of left and right hands, rest for one minute in between, and knead your fingers together to relax your wrists.

3.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.

4.When you are usually fine, you can hold a grip ball in your hand to play, and after pinching your left hand and your right hand, it is a sharp weapon to exercise the strength of your fingers and wrists.

Playing badminton, the speed of hitting the ball requires wrist strength, and you can go to practice and practice playing often.

You can get in touch with dumbbells!

Dumbbells, or push-ups, are both ways to build wrist strength.

You can go to shooting practice once a day.