When exercising in the gym, it is necessary to monitor the uniform development of the muscles of the whole body. Problem areas, if any, should be eliminated by changing the training program or increasing the load. When working on the volume of the wrists, it should be borne in mind that there is practically no muscle mass in the wrists, and it will be possible to increase the volume only by working on the volume of the ligaments.
It is necessary
gym membership
Instructions
Step 1
Kneel in front of a straight bench, place your hands, palms up, across the bench. Place the bar on the palm of your hand, with your wrists hanging loose from the opposite edge of the bench. Relax your toes and let the bar roll onto the outermost knuckles. Clench your fingers into a fist, rolling the bar over your palm, then lift the bar with your hands. The forearms should be pressed firmly against the bench. Relax your fingers again, repeat the exercise for six sets in each set, working to failure of the wrists.
Step 2
While in the same position, take dumbbells in each hand, holding them perpendicular to the floor. Swing the dumbbells in a pendulum motion so that the upper part of the dumbbell moves towards you. Repeat the exercise in seven sets of twenty repetitions each.
Step 3
Stand with one knee on a bench and bend so that your body and your right arm are parallel to the floor. Perform pendulum movements with the hand containing the dumbbell, similar to the previous exercise. Do seven sets, twenty repetitions each.
Step 4
Exercise in the gym using cotton gloves. In this case, the volume of your wrists will increase in direct proportion to the strength of your grip and the volume of your forearms.
