Wrists are among the most vulnerable joints in the human body. To make matters worse, we can get 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 really worth it?
By all means! 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. And strong wrists can prove invaluable in the context of performing certain activities. How can we effectively improve their performance and forget about injuries?
Wrist training – exercises in the gym
The gym for many adepts of physical activity is almost a second home, so that the work on strong wrists can begin right there. Fitness clubs offer a very wide range of different equipment, so we can easily find equipment suitable for training the wrists. Here are three of the most effective exercises!
Wrist bending with dumbbells is an extremely versatile activity, designed not only for beginners, 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. 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.
- 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 winding a rope with a load hanging from it on the bar. Again, we are dealing with an undemanding but effective activity. Here are the various steps of this exercise.
- To begin, simply tie a cord to the bar and mount a 2-5 kg weight on its end.
- The movement is performed with one wrist upward, while the other wrist is used downward.
- The task of the exerciser is to wrap the entire length of the string on the bar, and then unwrap it with a slow movement.
In the context of strengthening the wrists will also work great… squeezing. All you need to do is find an object suitable for squeezing (such as squeezers at the gym) and you’re good to go! It is worth bearing in mind that all the exercises described above have a beneficial effect not only on the wrists – during the activity the muscles of the forearms are also strongly involved, which will further protect our hands from unwanted injuries.
Wrist training – exercises at home
Of course, we can also work on our wrists at home – provided that 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 is enough, and we will forget about wrist damage for good!
main photo: unsplash.com/Towfiqu barbhuiya