Simple and basic workouts for strengthening and making your wrist broad. To see the first part, click here.
Wrist improvement is the part of body workout and if wrist is strong,
then it can increase by 15% in hand grip and weight lifting. Strong and broad
wrist improves your look too. In our hand, if we look properly, a total of 13
bones are there as part of the wrist which includes eight Carpal
bones and five Metacarpal bones. Eight Carpal
bones are Scaphoid, Lunate, Triquetral, Pisiform,
Trapezium, Trapezoid, Capitate and Hamate.
Five Metacarpal bones are First, Second,
Third, Fourth and Fifth.
There are some workouts to improve the wrist strength and to make the
wrist broad to develop wrist muscles.
Simple Workouts with the help of a pair dumbbell.
(1) Dumbbell Wrist Curl : There should be 8-15
repetitions of 3 sets. Rest between sets should be 30 seconds. Sets time should
be 15 seconds to 30 seconds. Dumbbell weight should be 2 KG to 5 KG each.
(2) Dumbbell Reverse Wrist Curl : There should
be 8-15 repetitions of 3 sets. Rest between sets should be 30 seconds.
Sets time should be 15 seconds to 30 seconds. Dumbbell weight should be 2 KG to
5 KG each.
(3) Dumbbell Hammer Wrist Curl : There should
be 6-15 repetitions of 3 sets. Rest between sets should be 45 seconds.
Sets time should be 15 seconds to 30 seconds. Dumbbell weight should be 2 KG to
5 KG each.
(4) Dumbbell Concentration Wrist Curl : There should
be 6-15 repetitions of 3 sets. Rest between sets should be 30 seconds.
Sets time should be 15 seconds to 30 seconds. Dumbbell weight should be 5 KG
each.
(5) Dumbbell Wrist Twist : There should be 6-15
repetitions of 3 sets. Rest between sets should be 45 seconds. Sets time should
be 20 seconds to 40 seconds. Dumbbell weight should be 2 KG to 5 KG each.
(6) Straight Arm Plank : There should be 3
repetitions of 30 seconds to 2 minutes. Rest between sets should be 60 seconds
to 90 seconds.
(7) Reverse Straight Arm Plank : There should be 3
repetitions of 30 seconds to 2 minutes. Rest between sets should be 60 seconds
to 90 seconds.
Additional : Hand Gripping : There should be 1
repetition of 30 seconds to the time depends on our capacity in a day and there
should be gap of 2 days for rest.
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