How to practice wrist strength

1. How to practice wrist strength

When lifting heavy objects, you can usually do more exercises to lift things. These seem to have nothing to do with wrist strength, but in fact, it is not. Improving your grip strength is the basis for developing strong wrist strength in the future.

Finger press, push ups with ten fingers on the ground. This is the first step to exercise your grip and wrist strength. The longer you stick to this link, the better the effect will be.

The horizontal bar hangs, and the longer the time, the greater the grip strength.

This method of rolling “Qianjin wrist” can greatly improve the grip strength and enhance the grip endurance of the hand, but it is quite laborious to exercise. The weight tied by the rope can be weighted to improve the strength. When the weight is 5kg, the rope is 1.2m long and can be rolled two times at a time. At this time, the right hand grip can crush ordinary tea cups.

Holding the body with both hands means holding a bar perpendicular to the ground with both hands and lifting the body to be parallel to the ground. It’s incredible at first. It’s actually not difficult. When you can do 100 finger supups in one breath, you will be able to do two hand side grip lifts. The longer the time, the more intense the exercise. This method is to exercise the explosive power of the wrist.

2. Hazards of improper use of wrist strength

In some common sports, such as playing ball and push ups, flexible wrist cooperation is often required. However, if you don’t exert force properly, your wrist will be injured, ranging from redness, swelling and pain to ligament injury or fracture. During exercise, the wrist joint is very complex and delicate, so it is also very vulnerable to injury. The manifestations of wrist injuries are diverse, including acute injuries of ligaments, tendons, bones and joints, and chronic strain injuries. It is often seen in basketball, volleyball, badminton, weightlifting and other sports, accounting for about 6% of sports trauma. Wrist injuries are more common in mass fitness activities. For example, when playing badminton, whether it is hitting, smashing, hanging, picking, pushing, throwing, or hooking, it is required that the wrist should be extended backward and abducted. If the movement is not standardized, the force is not appropriate or the warm-up is not enough, the wrist may be injured.

3. How to prevent wrist injury

Correct prevention can greatly reduce the chance of injury. First of all, we should do enough preparatory activities before sports. Before ball games or other sports requiring wrist strength, we should turn the wrist left and right for about 10 minutes until it feels loose and warm; Secondly, we should also strengthen the exercise of wrist muscles at ordinary times. We can use small dumbbells or sand bottles to carry weight-bearing wrist exercises and round the eight character training to strengthen and improve the muscle activity ability of the wrist; In addition, when exercising, you should wear wrist guards or use elastic bandages to strengthen them to better protect your wrist. What needs to be reminded is that some people often do push ups or pull ups on the spur of the moment, which is very easy to damage their wrists due to lack of preparation or long-term inactivity.

Precautions after practicing wrist strength

1. You can do some gentle hand exercises to alleviate the pain. Rotating the wrist is one of the simple exercises. Rotate the wrist for about 2 minutes. It can exercise all wrist muscles, restore blood circulation, and eliminate the bending posture of the wrist. Symptoms such as wrist pain caused by this bending posture are normal.

2. Clenching exercise: gently clench your fist, then open it and stretch your fingers straight. This repeated exercise will help relieve the sting.

3. Eat more vegetables and fruits: patients should eat more vegetables, such as rapeseed, green vegetables, celery, etc., and eat foods rich in protein and calcium, lean meat, chicken, eggs, soymilk, etc. Eat more fruits, such as oranges, apples, pears, hawthorn, etc., to supplement vitamins and balance nutrition.

4. You can move the wrist on the affected side alone, swing or rotate the wrist, which can prevent wrist tenosynovitis. You can also press the affected part of the tendon sheath cyst with your thumb, which can also play the role of disease treatment without disease prevention.

How to use wrist strength correctly in badminton

1. Bend your arms and elbows to stand up, and stop your hands in front of your chest. It’s like the initial action of chest expansion. Relax your wrists to avoid rigidity (preparation before hitting the ball).

2. Swing the forearm to the side of the body quickly until the arm is fully extended. At this time, the movement of the forearm will suddenly stop due to the locking of the elbow joint, but the relaxed wrist will continue to swing forward naturally The faster the forearm swings, the more suddenly it stops, and the more violent the wrist swings. This is the source of wrist burst.

3. Don’t wave your forearm too hard, otherwise you will be easily injured; Don’t exert force on your wrist to avoid rigidity, which will reduce the violent force. After you finish the empty hand movement, pick up the racket and do the same. You will feel that the strength of the wrist to swing forward is greatly enhanced due to the weight of the racket.

4. When the forearm swings, it suddenly stops because the elbow joint is locked when the arm is extended At this time, the relaxed wrist suddenly throws the racquet head out due to inertia (so-called whiplash).

5. A complete stroke requires the coordination of legs, waist, shoulders, arms, forearms, wrists and fingers.