Hold the dumbbell with both hands and do flexion exercise at a frequency of two seconds. Remember not to walk too fast. If it is too fast, it will spread the strength to other muscles of the hand, and the maximum effect of exercise will not be achieved. Pay attention to the maximum amplitude of each movement, and keep your arms from leaving your thighs.
Don't use too heavy dumbbells for the first exercise, but according to everyone's own strength. I used 5kg for the first time myself. If you want to get quick results, make full use of your strength every time you do it. But in this case, you may not even serve a bowl the next day. But the most scientific method is to make three groups. The first group does 10 minutes, and then takes a rest for 20 minutes. The second group also rested for 20 minutes in 8 minutes, and the third group did five minutes. I just started doing it for one day and rested for two days. You can try to do it once a week in the future, and finally do it every day. The weight of dumbbells can also be increased appropriately. But be careful not to blindly think about quick success and instant benefit. If you push too hard, you may pull a ligament.
In a word, the dimension and strength of the wrist will be significantly enhanced after one month.