1, push-up hammer bend

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.

2. Kneeling posture 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, and add some weight.

3, the steps are equivalent.

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.

4. Jumping hammer bend of elastic belt jack.

Stand naturally, step on the ground with your feet, and hold the ring elastic belt with your palms facing each other. Jump your legs to your sides, and bend your hands upward to make a elastic belt. When the legs jump back to the starting position, the hands also return to the natural drooping position. Each group completed in 20 seconds 10 times, * * * did 8 groups, and had a rest between groups 10 seconds.

Second, the small movements of practicing wrist strength with bare hands

1, lifting heavy objects

You can do more lifting exercises at ordinary times, which seems to have nothing to do with wrist strength. In fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2, refers to the horizontal support

Do push-ups with ten fingers on the ground. This is the first step to exercise grip strength and wrist strength. The longer this link persists, the better the effect will be.

3. Horizontal bar suspension

The longer the time, the stronger the grip.

4, roll "one thousand jins wrist"

This method can greatly improve the hand grip strength and enhance the hand grip strength endurance, but it is quite laborious to exercise. After each exercise, you must persevere and completely relax your forearm. You can increase the weight tied to the rope to improve the strength. When the weight is 5 kg, the length of the rope is 1.2 m, and it can be rolled back and forth twice in one breath. At this time, the right hand can crush ordinary teacups.

Extended data:

Wrist wrestling skills

1, don't try your best from the beginning.

Many people tried their best at first, but the other side also had reservations. When they couldn't hold on any longer and the other side launched a counterattack, they won. So be prepared and find the right opportunity to start again.

2. Make full use of the strength and ingenuity of the wrist.

If you don't use wrist skills, you will lose. When wrestling, you can use the rotation of your wrist to control the situation, or you can delay the time and try your best to overwhelm the opponent when he relaxes.

3, the body center of gravity should be stable.

Just sit up straight, keep your center of gravity stable, and don't swing from side to side, otherwise your arm will not find the focus and your strength will go elsewhere.

4. Hold on a little longer.

If you want to win, you can only persist for a while, especially when the two sides are evenly matched. Maybe if you hold on a little longer, you will win the final victory.