How to train wrist strength

For ordinary sports enthusiasts and people who need wrist strength on a daily basis, wrist core training is a resistance training that takes into account both grasping ability and wrist flexion and extension. There is no need to buy expensive equipment. Just do it 3-4 days a week for 10 minutes each time. If you insist on it for a month, you will obviously feel that your wrists are much more stable when opening cans, carrying heavy objects, and hitting badminton balls, and you will not get sore after just two uses. After all, the wrist is like a bearing that connects the arm and hand. The bearing is slippery and strong, so that the power of the arm can be smoothly transferred to the hand. Otherwise, no matter how strong the arm is, it will still rely on the wrist to carry heavy objects and exert force, and it is easy to get injured.

I went through a lot of pitfalls when I first started practicing. When I first heard people say that wrist strengthers are a necessity, I immediately bought a spring-loaded model for dozens of yuan. I used it on the bus and at work. After half a month of using it, I actually beat my colleagues in the same department in arm wrestling. However, I twisted my wrist after receiving a heavy kill last time I played badminton. After going to rehabilitation, I realized that there is really a lot of controversy about wrist strengthers in the circle. People who agree with it think that this thing is portable and does not require a special venue. Novices can accurately find the feeling of exerting force on their wrists after two weeks of pinching. When they are not practicing, they have to rely on their arms to carry the force. ； People who don't agree with it say that it can only train a single inward flexion angle of the wrist. If you only practice this for a long time, the strength of the inner and outer muscles will be more and more different, and it will be more likely to cause strains and sprains. I now use it as an "activation toy" when fishing. For serious training, I still use dumbbells or a 2L large mineral water bottle filled with water. It is low-cost and practical.

A golfer who played with me in the past couldn't hold down the ball when hitting the ball, and kept shaking his wrists. The plan given by the rehabilitation therapist was to spend 10 minutes training on his wrists after each training session. Put his hands on the edge of the bench with his wrists in the air. Hold a 2kg dumbbell and slowly lift it up to the top, pause for 1 second, and then slowly lower it down to the bottom. One set After 12 times of practicing internal flexion, he turned over with the back of his hand facing up, holding a dumbbell and pressing down to practice abduction strength. He practiced every night while watching football games. In less than a month, his ball-killing speed increased by 10%. In the past, his wrist was so sore that he couldn't lift it after playing a whole round. Now he can play for two hours without any problems.

When it comes to weight, there is a big difference. Some people think that heavy weights must be used to train the wrists, while others say that weights cannot be used on small joints at all. I have been through this trap before. I started to lose weight just two weeks after training. I practiced hard with 10kg dumbbells, and my wrists became swollen that night. It was difficult to even hold a toothbrush, and it took me almost two weeks to get better. Later, when I asked professionals, I found out that there are small muscle groups around the wrist. A weight of 2-3kg is enough for beginners. The key is to move slowly, control the force exerted, and don’t swing your arms to borrow force. It is much more effective than blindly using heavy weights.

In fact, you don’t have to spend a whole time practicing. If you can carry things when you are shopping, don’t carry them on your back. Consciously grasp the bag with your fingers and don’t put all the weight on your arms. Now I go to the supermarket after get off work and buy about ten kilograms of vegetables and fruits, and carry them all the way home. I just practice grasping on the way, and I don’t spend extra time on it. By the way, if you type a lot and have tenosynovitis, you'd better warm up by shaking your wrists for two minutes before practicing. Don't push hard when you start. Stop immediately if it hurts. Don't carry it hard. A small joint strain is much more difficult to recover than an arm or leg strain. Don't injure yourself just for some strength. The gain is not worth the loss.