3 ways to strengthen your wrists

3 ways to strengthen your wrists
3 ways to strengthen your wrists
Anonim

Wrist muscles are not necessarily among those that people want to show off. Most athletes prefer to show off their biceps, pecs or abs. However, the muscles of the wrists should not be neglected, as they are very useful for doing manual work, sports exercises and in general daily life. In addition, you will certainly experience great satisfaction when you offer a firm and confident handshake to someone while looking them straight in the eye! It is not difficult to strengthen his wrists. Start working today to give your wrists and forearms the strength they need to perform these important activities.

Steps

Method 1 of 3: Strengthen your wrists at the gym

Step 1. Do wrist curls

These exercises are great for starting to work your forearm and wrist muscles. You will need a dumbbell or a barbell if you want to exercise both of your wrists at the same time.

  • Sit on a bench or on an incline bench. Hold your dumbbell with the palm of your hand facing up. Use only your forearm muscles to bring the dumbbell as close as possible to your wrist, without bending your elbow. Lower the dumbbell and repeat the movement. Exercise both wrists in this way.
  • Do three sets of fifteen repetitions each or to your limit. Unless stated otherwise, this recommendation applies to all exercises in this article.

  • You can do this exercise at home using a tin can or a liter of milk!

Step 2. Do a reverse flexion exercise

So you will be working on the opposite side of your wrists. This exercise is simply a normal flexion performed backwards. It is very suitable for exercising the remaining muscles of the wrist after a series of normal flexes.

Sit on a bench. Rest a forearm on your thigh so that your hand passes your knee. Grab a dumbbell with the palm of your hand facing down. Let the dumbbell hang loosely, then, using only your wrist, pull the dumbbell up to place it in line with your arm. Lower the dumbbell and repeat the movement. Exercise both wrists in this way

Step 3. Try the cuff roll

The exercise may seem unusual, but it is very effective in building the strength of your wrists. You will need a sturdy roller or rod, such as a discless dumbbell or the handle of a broom. Tie a modest two to five kilogram weight to the end of a strong string and tie the other end of the string to the middle of the roll.

  • Hold the roller firmly in your hands with the weight hanging down. The palms of your hands should be facing down. Spin the roller with your hands. The weight will go up thanks to the twists carried out with the strength of your forearms. Stop the movement when the weight hits the roller, then carefully unwind the line in the same way to lower the weight. Do the exercise in one go, keeping your arms firmly in position.
  • Repeat the exercise three to five times or to your limit.

Step 4. Lift up discs

It is a difficult exercise that involves lifting two weight discs while holding them between your fingers. In fact, you have to be experienced enough to do it. It offers the advantage of shifting into high gear to strengthen the wrists and forearms. Discs can cause serious injury if they fall to the ground. So, don't venture out to do the exercise if you are inexperienced.

  • Take two identical weight discs and place them on their sides on the floor. The two discs must also be against each other. Hold both discs firmly with your hands, placing your fingers on one side and your thumbs on the other. Lift the weight up to your hip height, as if you are performing a deadlift. Squeeze the discs together to prevent them from slipping. Hold the position for thirty seconds or as long as you can, then put the discs back on the floor.
  • Repeat the exercise three to five times or more if you can.
  • Maintain a stable position while performing this exercise.

    If your feet are together, they are most likely at risk of being struck by the discs if they accidentally fall to the floor.

Step 5. Indirectly build strength in your wrists by exercising differently

Many exercises do not target the wrists directly, but rely on grip strength by engaging the muscles of the forearms and wrist. If you really want to strengthen your wrists, you will need to add these exercises to your weekly regimen. Below is a short list of exercises to strengthen your forearms and wrists. This list is not exhaustive and you will notice that in all of these exercises, it is about grabbing or manipulating a bar or a handle to move a weight:

  • horizontal bar pull-ups,
  • chin-ups in supine,
  • forearm flexion exercises,
  • deadlift exercises,
  • the horizontal seated draft,
  • the chest pull,
  • bench press,
  • the spread lying with dumbbells,
  • military development.

Step 6. Stretch your wrists to improve their flexibility

As with the other organs you exercise in the gym, you will need to stretch your wrists to keep them flexible and keep them in shape continuously. In addition, regular stretching of the wrists helps prevent painful conditions that can develop with age such as carpal tunnel syndrome. Here are some stretching exercises to practice often.

  • The position of the prior. Place your palms together in front of your chest. Lower them with your palms, keeping them together until they are in line with your forearms. Your posture will be similar to that of a person praying, and you should feel a slight stretch in your forearm. Hold the position for thirty seconds. For best results, just repeat this exercise several times.
  • Wrist flexor stretching exercises. Extend one arm in front of you with the palm of your hand facing up. Point your hand towards the floor, bending your wrist, but without twisting your arm. Apply gentle pressure with the other hand until you feel a moderate stretch. Hold the position for thirty seconds, then switch hands.
  • Wrist extensor stretching exercises. Extend one arm in front of you and with the palm of your hand facing low. Point your hand towards the ground while bending the wrist. Apply gentle pressure with the other hand until you feel a moderate stretch. Hold the position for thirty seconds, then switch hands.

Method 2 of 3: Strengthen the wrists with home exercises

Step 1. Use both hands for instead of one hand

In the majority of people, the wrist of the non-dominant hand is significantly weaker than that of the dominant hand. If you do your daily chores using your non-dominant hand, you will probably be amazed at how difficult these chores are! So, don't hesitate to use this hand more often. With a little practice, your wrist will get stronger and you will do your jobs more easily. Here are some things you can do using your non-dominant hand:

  • brush your teeth,
  • to write,
  • use a computer mouse or touchpad,
  • to eat,
  • to mix together.

Step 2. Try squeezing a stress ball or hand prop

You may have seen these accessories in training rooms and high stress places like home offices. The shape and size of these accessories vary a lot, but the basic idea remains the same. This involves holding the accessory and squeezing it firmly and regularly several times to relax the wrist. It is very simple !

These accessories are very practical for you to practice, when one of your hands is free. For example, it is not difficult to play with such a prop while talking on the phone or reading a book

Step 3. Exercise your wrists while playing with a golf club

Do you want to go to a golf course by the sea? Dust off your golf clubs as quickly as possible to do this exercise, as it will help improve your wrist strength in all directions. You can also use any object that is long and light enough, such as the handle of a broom, as long as it can be used with one hand.

  • Stand with your arms at your sides and grab a golf club by the shaft. Point the club upwards using only your wrist muscles, then return the club to its original position. Repeat the exercise until you feel a slight burning sensation in your forearm.
  • To make the exercise easier, start with a light club, then work your way up by increasing the weight of your accessory.

Step 4. Make circular movements with your wrists

Often, these very simple exercises are used in the office during breaks or when it is not possible to do complicated exercises, for example, during an airplane trip. Sometimes they are also prescribed in certain treatments. These arguments should not prevent you from using them, even if you are in perfect health, because they are very effective, especially in completely relaxing you.

Stand or sit down with your hands in front of you with palms facing down. Slowly make circular movements with the wrists to the left, then to the right. Remember to clench and loosen your fists when doing this exercise. So you will add another movement. Once you have relaxed your muscles, turn your palms in the opposite direction and repeat the exercise

Step 5. Practice with an elastic band

These wide bands are made with an elastic and rubbery material which is often used for therapeutic purposes. However, they are also suitable for strengthening muscles, even in the event of a contusion. To exercise, you will need a strong and strong band. Usually you can find it in sports stores or orthopedic equipment outlets. Here are two exercises you can try to strengthen your wrists.

  • Wrist flexion. Wrap the band around the fingers of one of your hands. Next, stand with your arm at your side, your elbow bent 90 ° and the palm of your hand facing you. Secure the other end of the band under your foot or secure it to the floor. Raise your wrist as far as possible, then relax your hand. Repeat the exercise making sure your forearms are stable. Note that this exercise is similar to the wrist flexion described above.
  • Extension of the wrist. This exercise is identical to the previous exercise, except that the palm of your hand is facing down. It is also similar to a wrist flexion exercise with the bar behind the back.

Step 6. Exercise using a container filled with rice

This is an unusual exercise that has nothing to do with the previous ones, but it is easy to prepare and perform. It is very effective in strengthening the wrists and forearms to such an extent that some baseball teams recommend it to their players. You will need a container large enough to easily hold both hands. You will also need enough rice to cover your hands.

  • Start by pouring the rice into the container. Then dip your hands in the rice up to the wrists. Then, do the following movements with your hands and repeat them until you feel a rather pronounced burning sensation in your muscles. The resistance put up by the rice to the movement of your hands will serve to exercise your wrists with surprising efficiency.
  • Squeeze your fingers together, then make circular movements with your fists to the left and to the right.
  • Open your hands and make circular movements to the left and to the right.
  • Open and close your hands while they are covered with rice.
  • Move your hands alternately up, then down.
  • Flex your wrists, keeping your palms facing you.
  • Do reverse curls with your palms facing the other way.

Method 3 of 3: Do advanced holds and exercises

Step 1. Adjust your holds

While doing pull-ups, hold the bar by bending your wrists forward and placing your thumbs under the bar. In other words, the palms of your hands should be placed directly under the bar. This will make the pull harder, but you will work your wrists more energetically.

In this position, you will have to exert tremendous effort with your forearms to lift your body. Please note, this exercise is not suitable for beginners

Step 2. Do soft pull-ups

For this purpose, you will need to place your hands in a cone on a wide bar. Thus, contact with the bar will be made only with the base of your hands and the fingertips. It is extremely difficult, but the exercise is worth it. Curling your hands in a cone on a beam or bar gives your wrists a key role in stabilizing your body. Start with one or two pull-ups, then slowly work your way up to a full set of eight to ten pull-ups.

Step 3. Hold the position while doing your pull-ups

Thus, you will improve your strength. Get into position and resist for forty-five seconds or a minute. The rest time should be little longer than the movement time. For example, take a minute of rest if you have held the position for forty-five seconds. Then repeat the exercise two or more times. Usually, in exercises that really strengthen your wrists, these help you withstand the strain that results from your movement. Here are some tips to increase the difficulty:

  • pull the lower part of your body to place it parallel to the ground,
  • practice the holds mentioned above.

Step 4. Do your pull-ups using ball handles

These accessories allow you to exercise all the muscles of your wrists. The balls are attached to the chin-up bar and require complicated grips, creating varied movements that strengthen the forearms, fingers and wrists.

You can also use climbing holds which are used for training climbers. These holds are used in many gyms even if they are not equipped with a climbing wall

Step 5. Do push-ups against a wall

Stand 1.5-2m away from a wall, then place your hands against the wall and bow down, supporting your body with your hands. Your body will be oblique to the wall. Push on your fingers to lift the base of your hands off the wall. Then lower your fingers slowly. Repeat the exercise fifteen to twenty times.

Increase the distance between you and the wall to get a greater difficulty

Step 6. Do push-ups using your wrists

This exercise is painful, especially if you lack training. Therefore, start by supporting your hands and knees before adopting the plank position. Instead of leaning on the palms of your hands, bend your hands back and rest on the backs of your hands. Do push-ups as usual.

Practice also by leaning on the outer edges of your hands. Are you able to walk forward on your feet and the sharp edges of your hands?

Step 7. Do push-ups using the knuckles of your fingers

You can also get on your knuckles after making your fists. This is often a handy middle position to strengthen your wrists. But first, you will need to exercise your joints to avoid pain. Do this exercise on soft surfaces, such as a mat or gym flooring.

Step 8. Balance yourself on your hands

You can do this exercise on hard ground or on parallel bars. It is an exercise that uses the whole body and puts a lot of pressure on your wrists. If you can't keep these in a stable and solid position, you will hardly have the ability to lift your body.Don't worry if you have difficulty completing the exercise completely. You can lean your feet against a wall to keep your balance without compromising too much movement of your wrists.

Are you really ready to give it a try? Do reverse push-ups. In a balanced hand position, just bend your elbows and lower your body slightly, then you will have to push on your hands to bring your arms and body back to an upright position. This exercise will be easier if it is done against a wall

Advice

  • To avoid accidents, start your exercises using a low weight.
  • Use a bar or two dumbbells at a time to speed up your workout.
  • Push-ups only work your upper body and wrists.
  • Use a specific trainer who can help you strengthen your wrist muscles or other muscles. This trainer can also teach you useful tips to strengthen your muscles faster.
  • Use moderate punches in a punching bag often.
  • Ask a personal trainer to help you strengthen your wrists. It can show you helpful techniques to build muscle faster.
  • Typically, drummers have strong hands and wrists. You don't have to buy a battery, but to practice, just hit a pencil or stick against a hard surface.

Warnings

  • Don't overdo it while exercising.
  • Do not force yourself, if you feel any pain or discomfort. You will seriously risk injuring yourself, not only by exercising your wrists, but also during any other exercise.
  • Don't increase your dumbbell weight too quickly! You will risk hurting yourself.

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