Hold the wall with five fingers for about a minute, and then continue after a rest, so exercise three groups every day. This is a warm-up. Put a pot of steel balls in a plastic pot, not too small, about the size of a glass ball, or you can use a glass ball instead, but the effect is not good. Grasp the steel balls in the basin with your hands, hold them tightly one by one and squeeze them out one by one. Hold it in this way for about twenty or thirty times. Continue to do three groups. Find an old vegetable jar, the jar mouth can be opened with five fingers, and it can be grasped properly. Put a proper amount of sand in the jar, and then grasp it back and forth with both hands for 20 times, so as to adhere to three groups. After the above actions, it is estimated that your fingers are tired enough. Take a rest and move your fingers a little. Do push-ups with fists, ten in each group, at least three groups.

Stick to this for three months, try to catch people, try to wrestle with people, and ensure that not only the wrist will become thicker, but also the whole forearm will become thicker! Become powerful!

Hold the dumbbell with the back of your hand up and lift it hard. The angle between the back of the hand and the arm is about 100 degrees. Keep this angle reversed outward, palm up, and lift it hard. Keep this angle reversed inward and do these two actions repeatedly (preferably with one hand). When you do it, imagine your forearm becoming as thick as your thigh, really. With the other hand, massage both arms with a glass of milk (preferably protein powder) until both hands are exhausted. After the massage, soak the forearm in warm water (slightly hot) for 10 minutes, continue the next day and rest on the third day. Take a day off every two days, and it will obviously get thicker in two weeks. According to your own needs, it is appropriate to practice for several weeks. Don't practice too rough, then you will feel that you can crush the world. )