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… while working in the office. How to improve the condition of the wrists? Here are some simple exercises!
Wrist training – why is it worth it?
First of all, because 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 improve their performance and what muscles will participate in this process?
Wrist training – exercises in the gym
The gym for many adepts of physical activity is a second home, in view of which we can start working on strong wrists right there. Fitness clubs offer a very wide range of different equipment – so you can easily find the right equipment for training your wrists. Here are two 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 requires neither special physical preparation nor perfectly mastered technique. The correct performance of the exercise consists of only 3 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 training.
It is worth bearing in mind that the mentioned exercises have a beneficial effect not only on 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 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 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/GMB Fitness