Have one Firm grip is necessary to avoid problems during workouts at high intensity and to perform well in long training sessions.
It would be a shame to find yourself with sore forearms halfway through your workout when there are so many ways to strengthen them!
If you don't have the time to go to the gym to specifically work on these areas, you can easily remedied at home, perhaps watching a film comfortably sitting on the sofa! You will only need a few accessories, let's discover them!
5 accessories to strengthen forearms and wrists to home!
A good resistance band can be very helpful in strengthening your forearms and wrists. There are several ways to do this.
Let's look at some useful exercises:
- Wrist extension: Sit on a chair or bench with your elbow resting on your forearm and your wrist above your knee. Tie one end of the elastic band to your wrist and the other end of the band to the fixed object. Press down with your wrist and then slowly release. Repeat for desired number of repetitions.
- Wrist flexion: Follow the same initial setup as the wrist extension exercise. This time, pull the resistance band up by flexing your wrist and then slowly release.
- Wrist rotation: Attach the elastic band to a fixed object. Grab the other end with the palm of your hand and your wrist in a neutral position. Rotate your wrist clockwise and counterclockwise against the resistance of the elastic band.
There are small elastic bands specifically designed for the fingers. Simply insert your fingers into each ring and flex and extend your fingers.
This is also a excellent anti-stress and a good way to work on the jointsi in a preventative way!
The wrist roller is a tool that allows you to develop forearm muscles through rolling movement.
It consists of a handle to which a cable is attached to which weights can be attached. Just roll your hands back and forth like you would with a rolling pin!
It is a training accessory that helps you strengthen your grip. It specifically engages the finger flexor muscles.
Just simply tighten and loosen the hand grip with the strength of your hand. There are different resistances depending on your strength.
Small dumbbells are sufficient (you can also use a water bottle for lighter weights) to train your forearms and wrists.
Take a dumbbell in each hand, palms facing up, and do push-ups. Then, do the opposite with your palms facing down and do push-ups, as if you were pushing a motorbike.
Mobility is fundamental, don't forget it and keep your wrists and forearms trained with these simple exercises and accessories! And you, did you know these tricks to strengthen your forearms and wrists? Let us know in the comments!
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