Strong hands are essential in many sports. And in ordinary life, the strength of the fingers will not be superfluous. However, the muscles of the forearm and interdigital muscles are often forgotten. As a result, bodybuilders cannot hold the barbell, a tennis player's racket falls from his hands, and you get a dislocated wrist while playing volleyball on the beach. But the muscles of the wrist very quickly respond to the load, it is enough to devote them a few minutes a day.
Necessary
- - dumbbells or small barbell;
- - smooth pancakes from the bar;
- - wrist expander;
- - skipping rope;
- - tennis ball.
Instructions
Step 1
Before you start training your forearm and wrist muscles, be sure to warm up. Just like any other muscle, they cannot fully respond to the load if they are not warmed up enough. Stretch your arms out in front of you and rotate your hands first outward and then inward. Squeeze and unclench your fingers several times. Do this vigorously and abruptly so that you feel the tension and warmth in the area being worked on.
Step 2
Exercises for the wrist can be divided into two groups: strength and dynamic. Strength exercises include exercises with an expander, dumbbells or a barbell.
Step 3
Take the tightest wrist expander. Squeeze it sharply, with all your strength. Work with the expander for a long time, changing hands regularly. In terms of load, this exercise can be compared to lifting a heavy barbell. This exercise is aimed specifically at the muscles of the hand, it allows you to get rid of the layer of fat between the muscles. In addition, you will strengthen your thumb, which is the most commonly injured toe. If you could not find a sufficiently tight expander, you can replace it with a piece of rubber measuring 8x4x1 cm.
Step 4
Place your hands on the table with your hands protruding over the edge. Pick up a lightweight barbell. The palms are facing up. Bring your hands down as far as possible so that the bar is only supported by bent fingers. Then make a fist and raise your wrists as high as possible. Perform 3 sets with as many repetitions as possible.
Step 5
Take a dumbbell in your hand. Do not hold it by the handle, but by one end. Place your forearm on any flat surface with the dumbbell hand protruding over the edge. Rotate the brush slowly, first clockwise and then counterclockwise. Change your hand.
Step 6
Pick up the pancakes from the bar. You will need smooth pancakes without a rim. Hold them by the very edge with only your fingers. Stand up straight with your hands down freely. Hold the burden for as long as you can. Rest for 20-30 seconds and repeat this exercise.
Step 7
Jumping rope is an excellent exercise for developing elasticity in the muscles of the forearm and wrist ligaments. They are included in the compulsory training program for boxers and tennis players. Jump on slightly bent legs, trying not to land on your entire foot. Gradually increase your jumping speed. Do the exercise for 20-30 minutes daily.
Step 8
Take a tennis ball and throw it forcefully against the wall. Be sure to catch the bounced ball. Perform throws from the chest, from behind the shoulder, from below the hip, trying to hit the stroke due to the movement of the wrist.
