Strong wrists are needed in gymnastics, rock climbing, a variety of martial arts, bodybuilding, crossfit, powerlifting and other sports. Their strength and flexibility need to be developed, thus preventing injury.
However, healthy hands are also needed by people far from sports. The so-called "carpal tunnel syndrome" - a pathological condition that occurs as a result of prolonged work at the computer - is diagnosed in many. The thing is that uncomfortable and monotonous movements lead to pinching of the nerve in the canal.
Hand exercises are the prevention of this disease. You can strengthen your wrists at home without using any additional exercise equipment.
One of the most effective and simple wrist movements is rotation. This is a basic strength exercise for beginners. It is lightweight and does not require special equipment:
- We get up to the starting position: feet shoulder width apart, arms spread apart, stretched parallel to the floor. The palms are facing down.
- We begin the exercise: in a circular motion, we rotate the wrists forward, outlining an imaginary circle.
- To increase the load in your hands, you can take additional weights, for example, dumbbells. At first, a little weight, gradually it can be increased.
- We try to keep the body motionless, work only with the wrists.
- We breathe evenly without straining.
- We carry out 10-15 rotations in each direction. And so 3-4 approaches with rest per minute.
For any discomfort, you must stop performing, rest and return to the exercise only after 10-15 minutes if there is no pain.
Regular and daily hand training is beneficial. Little time is spent on this.
