How to thicken the wrist? In life, many girls want their arms to be thinner, while boys just want their wrists to be thicker and stronger. So do you know how to thicken your wrist? Let's see how to thicken your wrist!
How to thicken the wrist 1 1, plate support
If boys want to become stronger, they need to supplement nutrition and continue to exercise their muscles according to their high toughness. The movement posture supported by flat plate is a kind of fitness movement that supports human body with arms. Therefore, it has a very good exercise effect on the muscles of arms and wrists. If you insist on doing this fitness exercise for a long time, you can thicken your slender wrists.
2. Wrist wrestling
Armwrestling is a kind of physical exercise in the leisure stage, which is popular with men and belongs to a method to show the vitality of boys. Arm wrestling can exercise the muscles of the arm and wrist. If you often choose this way to train, you can widen your wrist.
3. Arm strength device
Arm strength device is an instrument for training hand muscles. In fact, it can not only improve the energy of the arm, but also train the muscles in the wrist area. If you practice regularly every day, you can realize that your wrist is not as thin as before.
Step 4 lift dumbbells
Barbell is a necessary equipment for men to exercise muscles, especially in the case of exercising arm muscles. In fact, in the whole process of lifting dumbbells, not only the muscles derived from leg strength can be exercised, but also the muscles of arms and wrists can be improved. So practicing barbell can also widen your wrist.
Step 5 lift objects
Usually I can do more aerobics to lift things, which seems to have nothing to do with wrist strength, but it is not. Improving my sitting posture and moving forward is the basis of having strong wrist strength for the future development trend.
How to thicken the wrist by 2 1 and how to practice wrist strength with dumbbells?
Push-ups and hammer bends
Hold a pair of dumbbells in a palm-to-palm position, and the body is in a push-up starting position. Keeping this posture, bend the dumbbell upward with your right hand to the shoulder position. Lower the dumbbell to the starting position and bend the left and right hands alternately. 30~60 seconds as a group, the weight of each group should be increased, but explosive force must not be used.
Kneeling and one-arm bending
Put a pair of heavy dumbbells with your hands at your sides and kneel on the floor. Bend the dumbbell upward and turn your wrist outward. When the dumbbell is raised to the shoulder, the palm of your hand will fall back. Do it with your right hand three times, then do it with your left hand three times, and alternate left and right for five minutes. If you can cycle continuously 10 times, that is, do it 30 times on each side, add some weight.
take a big step
Put a pair of dumbbells at your sides and stand naturally. Jump up gently, spread your legs (in front of your left leg and behind your right leg) in an arrow step, and turn the dumbbell up to the shoulder position. Return to the starting position, and then repeat (before the right leg, after the left leg). Do 10 times, or do it continuously for 20 seconds. When you feel exhausted, change to dumbbell squat and do it at a faster speed for 4 minutes. Rest between groups 10 second, * * * do 8 groups.
2. What muscles can dumbbells exercise?
For muscle exercise, different movements can exercise different parts of the body, and the function of dumbbells is to increase the load during exercise. Therefore, dumbbells can exercise all the large muscle groups in the whole body, and some exercise postures can even be invented by themselves. For example, the muscles that dumbbells can practice are pectoralis major, rectus abdominis, biceps brachii and triceps brachii of the arm, triceps brachii of the thigh, latissimus dorsi of the back, calf muscles and deltoid muscles of the shoulder.
3. Can dumbbells thin their arms?
Dumbbells can thin the arm, because practicing dumbbells can promote the consumption of arm fat, but when practicing dumbbells, you must have a small weight and a large number of times to avoid fat turning into muscle.
If you want to have beautiful lines through strength exercises, then choose to do 8- 10 times and the weight will be exhausted. Repeat three groups for each action. It is best to do this exercise, and the lightest one is 5 kg (about 2. 5kg) only for women, less than 2. 5kg baby dumbbells, aerobics is more suitable, not suitable for practicing lines, only to make the meat tighter, the arms close to the body, and the fat will still show its true colors.
Fat residue is most likely to be found on the arm. Too much fat accumulation will cause the arm to be thick, so while slimming the arm, you should master the dumbbell method, not too fast or too slow, and pay attention to the movement as light as possible, not too fast, adjust your breathing and do several groups of movements. If you are tired, you need to rest for a minute, so that you won't grow muscles.
Correct use of dumbbells
Hands-Hold the dumbbell with both hands (palm up, tiger's mouth facing each other), and the grip distance is slightly wider than the shoulder. Press the barbell bar on the palm of your hand so that the weight of the barbell can be directly transferred to your elbow through your wrist.
Wrist-avoid turning your wrist back too much. In order to evenly distribute strength and protect joints, wrists should be kept upright.
Arm-when the dumbbell reaches the highest point, you can straighten your arm or lock your elbow joint; Doing so will not only hurt you, but also help you get a fuller range of activities. When putting down the barbell, let the barbell gently touch the chest.
Head-always keep your head flat on the training floor. When you feel too much pressure on your neck or upper back, you can turn your head and make appropriate adjustments.
Elbows-Elbows are located at the sides of the body, rather than extending outward, to ensure that the forearms are perpendicular to the ground.