Well-developed wrists are important in many exercises. Experts recommend spending 10-15 minutes at each workout to pump this muscle group. There is a whole range of exercises that can help you with this.
Instructions
Step 1
To perform this exercise, take the starting position - standing. Put your feet together. Take the barbell in your hands with an upper grip. Keep your back straight without bending during the exercise. As you inhale, lift the barbell, bending your elbows. Lock in this position for a few seconds. Slowly lower the barbell while exhaling. Repeat this exercise 6-8 times, 3-4 sets. Thus, you will effectively work the ulnar, short radial, long radial extensors of the wrist.
Step 2
When performing this exercise, take the starting position - sitting on a bench. Take the barbell with an upper grip. Place your forearms between your thighs. As you inhale, extend your hands up towards you. Close them as you exhale. This exercise is great for strengthening the wrist joints, making them stronger. Perform it 8-10 times, 2-3 sets.
Step 3
For this exercise, take the starting position - sitting on a bench. Take the barbell in your hands with a lower grip. Place your forearms on a bench. When performing the exercise, watch your back, it should not bend. Extend your hands slightly and inhale. Bend them gradually towards you. At the end of the exercise, exhale. Thus, the training will focus on the radial and ulnar flexor of the wrist, as well as the superficial and deep flexors of the fingers and the long palmar muscle. Repeat this exercise 6-8 times, 3-4 sets.
Step 4
When doing wrist exercises, do not make sudden movements and jerks. This muscle group is prone to increased injury. Also, do not forget to follow the correct breathing, making timely inhalation and exhalation. If you follow and follow all the recommendations, you will achieve the desired result in a short time.
