How to improve wrist strength

The strength of the wrist is also very important. If you find that your wrist strength is relatively weak, you need to do fitness training, because weak wrist strength will affect a person's ability to lift heavy objects. However, when doing arm and wrist strength training, you must choose targeted training methods based on your own physical fitness. Here are some effective ways to increase your arm and wrist strength.

How to quickly improve wrist strength

1. Lift heavy objects. You can do more lifting exercises in your daily life. These 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. Push-ups. Do push-ups with all ten fingers touching the ground. This is the first step in building grip and wrist strength. The longer you stick to this aspect, the better the effect will be.

3. Hang on the horizontal bar. The longer the time, the stronger the grip.

4. Roll the "Thousand Jin Wrist". This is what the friend on the first floor said. This method can greatly improve grip strength and enhance the hand's grip endurance, but it is quite strenuous to exercise. You must persevere and thoroughly relax your forearms after each exercise. The weight of the rope can be increased to increase its strength. When the weight to be lifted is 5 kg, the rope is 1.2 meters long and can be wound back and forth twice in one breath. At this time, the right hand grip is strong enough to crush an ordinary teacup.

5. Hold the body with both hands at the side. That is, hold a bar perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It may seem incredible at first, but it is actually not difficult. When you can do about 100 push-ups in one breath, you will be able to do double-handed side raises. The longer the time, the greater the intensity of the exercise. This method is to train the explosive power of the wrist.

6. Bend sideways and raise both hands or hold a dumbbell in one hand (knuckle facing forward), keep your upper arms close to the sides of your body, hold the dumbbells and bend them upwards in front of your shoulders, then slowly lower them to the original position. It mainly develops the forearm extensor muscles and the front muscles of the upper arm.

7. Wrist Curl: Hold the barbell with both hands (palms facing down), with the grip as wide as shoulders and the upper arms close to the sides of the body. Bend the barbell upwards, lift it to the limit and then slowly lower it back to the starting position. During the movement, the forearm muscles remain tense and exerted. It mainly exercises the forearm extensor muscles and the lateral upper arm muscles.

8. Reverse Grip Wrist Curl: Sit at the end of a bench, hold the barbell with your palms facing up, with your hands shoulder-width apart, your forearms resting on your thighs, and your wrists relaxed. Bend the barbell upward with force until it can't bend any further. Then relax and restore. This exercise can be done with your forearms resting on a flat bench, or with a dumbbell in one hand. Mainly exercises the forearm flexor muscles.

9. Wrist curl behind the back: Stand, hold the barbell behind your back (palms facing back), and do wrist curls. The effect is the same as the reverse grip wrist curl, and it mainly exercises the forearm flexor muscles. Many bodybuilders like to use this exercise because it creates a forced contraction feeling.

10. Ulnar wrist curl: Stand with your feet apart, one hand on your waist, and hold one end of the combination dumbbell without a plate with the other hand, let the other end hang down, and relax your wrist joint. Contract the ulnar muscles, use the wrist joint as the axis, bend the dumbbells backward and upward until the triceps are strongly contracted, then return to the original position and do it again. It mainly develops the ulnar muscles of the forearm, while also developing the triceps.

Tips for improving wrist strength

1. Choose the right training method

The effectiveness of increasing wrist strength is directly related to the training method chosen. Before training, you should first evaluate the range of joint motion and wrist strength of the training area, and choose a training method based on the evaluation results.

2. Reasonably adjust the intensity of exercise

Exercise intensity includes both weight and repetition rate. The maximum resistance weight during exercise should be slightly less than the patient's maximum contraction force, and the applied weight or resistance should be constant. Avoid sudden violence or increases in resistance. If the patient cannot complete a full range of joint motion, has pain when moving the limb, has muscle tremors, or has compensatory movements, the load or resistance should be reduced.

3. Pain-free training

Strength training should be performed in a pain-free manner. Because pain indicates muscle damage, muscle spasms during pain also create additional load, and forcing yourself to train will lead to serious muscle or soft tissue inflammation or damage.

Conclusion

No matter which of the above methods you use, according to your own conditions and environmental limitations, you can quickly enhance your wrist strength by practicing any of the above methods for a period of time. However, if you want to achieve success, you must persevere, from easy to difficult, with small achievements in three years and great achievements in nine years.