How to strengthen the wrist for a strong grip and injury prevention
Sport And Fitness / / December 19, 2019
Push-ups, strength training with weights, gymnastic elements on the rings and horizontal bar, handstand - all of these exercises require powerful and flexible wrists. Layfhaker tell you how to develop the power of wrist and do the exercises without pain and discomfort.
Gymnastics, rock climbing, CrossFit, different types of martial arts - all these sports need strong wrists. wrist strength necessary to develop in parallel with the flexibility. This will help you cope with the exercises, which require not only a good grip, but also the mobility of the joints.
In addition, strong wrists allow to train without pain or injury, if you learn to perform handstand, Walk on his hands, to do the output force on the bar or rings.
wrist exercises and useful to people far away from the sport. Warm-up and stretching will help prevent wrist tunnel syndrome - compression of the median nerve and tendons between the bones of the wrist. Warming up helps to relieve tension and becomes an excellent prevention of pain.
All these exercises will help you develop strength and flexibility of the wrists. First you need to warm up and heat the target muscles.
Warm up for the wrist
Repeat each exercise ten times.
We now move on to the power exercises.
Strength exercises to strengthen muscles
Hoisting with fists on the wrist
Sit on the floor, his legs tucked under him. Put your hands on the floor at the back of his hand, fingers together. Force wrists, try to translate his hands on his fists. If it turned out easily and without pain, put the body weight on your hands and try again. In the case of pain, reduce the load.
Do three sets of 15 times. When the wrist become accustomed to the load, you can perform the same exercise in the emphasis lying with her legs on his knees.
The most advanced version - in the usual ups lying. However, it does not take place one week before you are so well entrenched wrist. Do not chase a result, your goal - to do the exercise without pain (discomfort will initially anyway).
Thrust dumbbell fingers
Place the forearm on a flat elevation, such as a stand. Expand wrist so that his hand looked at the ceiling. Grab a dumbbell with your fingers and start to raise its strength wrist.
Start with small weights and gradually increase the load. Perform three sets of 8-10 times.
Lifting bodibara reverse grip
For this exercise, you will need bodibar. In contrast to the neck of the bar, it is more lightweight, so you can practice without overextending pain.
Take bodibar reverse grip, bend your elbows at 90 degrees. Open and tilt the palm of your hand so that bodibar slipped to bent fingers. In an extreme point at the wrist angle should be 90 degrees. Force wrist lift bodibar back. Perform four sets of 8-10 times.
Lifting bodibara direct grip
Grasp the grip bodibar straight, bend your elbows at 90 degrees. Raise and lower the wrist. Perform four sets of 8-10 times. If the exercise is given easy, increase the weight.
hold dumbbells
Take dumbbells the top of the fingers. Hold for as long as you can - 30 seconds or longer.
The rotation of the arms with dumbbells
Take a dumbbell in both hands, bend your elbows at 90 degrees. In the initial position the back of the hand looking upward. Turn the hands so that the fingers were on top, and then return to starting position. Rotate back and forth is considered one time. Perform four sets of 8-10 times.
Exercises for stretching
Stretching on the floor
Sit on the floor at his feet, put his hands in front of him, his fingers to himself. Pull back body, increasing the angle of the wrist. Hold at point 3-5 seconds, go back and repeat. Perform 5-10.
Stretching from clenching fists
Sit on the floor at his feet, put his hands in front of the back of the floor, with your fingers together. Keep your arms straight, move the weight on his hands to get a better stretch the muscles. From this position pull your fingers to the middle of the palm, trying to squeeze his fists. Repeat the exercise eight times, get some rest and make another three approaches.
Perform these exercises 1-2 times a week, then you will quickly strengthen your wrists, increase the strength of the grip and will protect themselves from injury.