Wrists are among the most vulnerable joints in the human body. To make matters worse, we can get them injured not only while taking physical activity, but also… working in the office. How to effectively strengthen them and thus minimize the risk of injury? Here are some simple exercises!
Wrist training – is it worth starting?
Definitely! First of all, due to the fact that the wrists are more or less exploited during all upper body exercises, as well as during those lower body exercises that are performed with free weights. As a result, these joints are constantly exposed to various types of injury and mechanical damage. However, there is another side of the coin – strong wrists can prove invaluable in the context of performing certain activities. How can we effectively improve their performance?
Wrist training – the best exercises at the gym
The gym for many adepts of physical activity is almost a second home, so we can start working on strong wrists right there. Fitness clubs offer a very wide range of different equipment, so we can easily find the right equipment to train our wrists. Here are two of the most effective exercises!
Wrist bending with dumbbells is an extremely versatile activity, designed not only for beginners (contrary to popular belief), but also for regular gym-goers. Its popularity is undoubtedly due to the fact that it does not require from the practitioner either outstanding physical preparation or perfectly mastered technique. This is because the correct performance of the exercise consists of only 3 simple steps.
- The forearms should be rested on the bench press in such a way that only the palms protrude beyond its area.
- Depending on the chosen variant, you can keep your hands facing up or down.
- All the while holding the dumbbells in your hands, you should slowly bend your wrists, trying to make as complete a movement with them as possible.
Another noteworthy exercise for the wrists is… simply squeezing, which turns out to be even less demanding than the flexion with dumbbells developed above. After all, you just need to find an object suitable for squeezing and you can boldly proceed! If the gym runs out of wrist squeezers, nothing is lost – this is such an inexpensive and at the same time small equipment that you can easily purchase and take it with you to your workout.
It is worth bearing in mind that the above-mentioned exercises are beneficial not only for the wrists – during the activity the muscles of the forearms are also strongly engaged, which will further protect our hands from unwanted injuries.
Wrist training – exercises to perform at home
Of course, we can also work on our wrists in the comfort of our home – provided we get the right equipment. To carry out effective wrist training, a pair of adjustable dumbbells, the aforementioned squeezers or anti-stress squishies will suffice. Regular exercise in the evening, in the morning or at any time of the day using these devices is enough, and we will forget about wrist damage for good!
main photo: unsplash.com/Anupam Mahapatra