First, unarmed practice:

1, push-ups: Push-ups can not only exercise the arms and chest muscles, but also enhance the strength of the wrist when the arms are bent. This is the first step to exercise grip strength and wrist strength. The longer this link lasts, the better the effect will be. Pay attention to what you can do, don't just stick to it until your arm aches.

2, heavy exercise: find some heavy objects around you, carry heavy objects, move your wrists up and down, stretch your arms up and down, pay attention to the exercise not to be too intense, the weight of heavy objects depends on your physical condition, otherwise it is easy to strain.

3, catching a plane: the most convenient, not tired. Holding hands in the air can exercise hand muscles and improve grip strength and wrist strength.

Second, the equipment practice:

1, pull the horizontal bar: on the horizontal bar, mainly practice arm flip. People who have not been trained at first can't turn it up, but don't rush for success. You can focus on the wrist flip. Even if you can't turn, you will practice your wrist.

2. Wrist device: Compared with other sports equipment, wrist device is the smallest and the most convenient to carry. As the name implies, the wrist strength trainer is used to practice wrist strength. It can also be used to train forearm muscles, such as forearm flexor and toe flexor. Long-term practice can achieve the purpose of strengthening the body (focusing on the forearm).

3, side grip: this is very demanding for people. Hold the barbell perpendicular to the ground with both hands and lift your body until it is parallel to the ground. When you can do 100 finger rest in one breath, you can do both hands side lift. Don't try to get hurt easily.