Fitness equipment that we can count dumbbells, z-bars, pull-ups, barbells, and many more; even though we are not aware of it, it puts a considerable burden on our hands and wrists. Not only equipment, but also calisthenic exercises that require wrist strength such as push-ups, and sports based on movements such as yoga, where body balance is loaded on the hands and wrists, show us how important our limbs are. However, they are also perhaps the last items that we think of that we need to strengthen in our bodies. In this article, we emphasized the importance of the hands and wrists and aimed to raise awareness with movements that include ways to strengthen them. Let’s explore the hand-wrist-strengthening movements that will strengthen our exercise routine together!
How to Strengthen Hand and Wrist?
Hand-wrist strengthening exercises, which consist of a kind of stretching movements, are the things that will enable you to do your sport more healthily and effectively. From catching the momentum you need while lifting a large amount of weight to performing a simple calisthenic movement, your wrists are the first to support you. Stronger wrists mean better use of your hands. For this reason, it is important to work these two limbs, which work with support from each other, at the same time.
Exercises to strengthen the hands and wrists can be done with the help of small tools or as simple as using your other hand to operate one wrist. In both ways, the aim is to stimulate the arm muscles and connective tissues connected to the wrists and to enable them to take action. This will enable the hands and wrists to gain more flexibility, as well as the development of the relevant muscles.
Hand – Wrist Strengthening Tools
As in every part of the body, various tools can be used to strengthen the hand and wrist muscles. The main equipment that is readily available or readily available to many athletes’ homes is:
- hand bow
- resistance band
- Dumbbell
- Jump box or bench
The handspring is one of the equipment specifically developed to strengthen the wrist and hand. This equipment, which includes some squeezing and stretching movements that can be done with the hands, are highly functional tools that can reach many muscles in the arm. However, it can be challenging for beginners. For this reason, it will be more accurate to use when the wrist strength reaches a certain level.
Resistance bands and dumbbells, which we use to train many different parts of our body, are equipment that we can use while working the hand and wrist muscles. This equipment, which can effectively work the arm muscles that directly affect the wrists, supports the strengthening of the arms as well as the wrists.
A jump box or bench is equipment to be used to rest the arms, hands, and wrists. You will need to rest your limbs during stretching and stretching movements, which may seem easy at first but can be quite painful.
Hand and Wrist Strengthening Exercises
First to Jazz Hand
You can consider this movement as a warm-up exercise that you can apply before starting to strengthen the wrist.
- Put one arm on the table and hang it as if you are going to arm wrestle.
- With your hand, first, make a fist and then open it, so that your fingertips are facing your wrist, close your fingers and extend them well.
- Repeat this move with each hand at least 10 times.
Wrist Curl
- Sit with your arms at a 90-degree angle, palms facing up.
- Grab one-pound dumbbells or a light resistance band in each hand.
- Using your wrists, lift the dumbbells and curl your wrists until your palms are facing you.
- Repeat the movement at least 10 times.
Pronated Wrist Curl
- Sit with your arms at a 90-degree angle, palms facing down.
- Hold one-pound dumbbells in each hand or a similarly lightweight that you can lift.
- Curl your wrists upward until the dumbbells are facing your palms.
- Repeat the movement at least 10 times.
Squeeze
- Take a hand bow in one hand.
- Tighten the handles until the equipment reaches the final point.
- Do not rush the movement, do it slowly and carefully.
- Repeat the same movement with your other hand 10 times.
Rotation
- Sit with your arms at a 90-degree angle, palms facing down.
- Grab a resistance band of light resistance.
- Turning the resistance band as well, turn your wrist so that your palms are facing up and return to the starting position.
- Repeat this move at least 10 times.
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