If you want to ask the most vulnerable place in fitness, there is no doubt that it is the wrist. Many people often have wrist pain at the beginning of fitness, such as doing push-ups and bending over. In fact, the best way to solve the problem of wrist pain is to actively train your wrist to make it stronger. Does fitness often hurt your wrist? Practice these four movements more, and your wrist will be stronger.

1 empty grab

What about wrist pain? Part of the reason for wrist pain is that the forearm strength is insufficient and the forearm muscle strength is too weak, so many loads will directly act on the wrist. At the beginning of training, the aim is to quickly activate forearm strength to maintain wrist stability. Compared with general training, the action range of empty grasping is wider, the recruitment effect is better, and the forearm muscle strength can be recruited quickly.

The movements are simple, from five fingers to even making a fist. After clenching your fist, pause for one minute to achieve better contraction effect. The general training frequency is 100, and I feel sore in my forearm after a day of empty grasping.

1 empty grab

Two fist push-ups

The wrist itself is too unstable, that is, the wrist will not raise its strength and remain neutral, and the wrist is not neutral enough. This situation is particularly prone to the problem of wrist sprain. Fitness can prevent wrist pain, and doing push-ups with fists can improve the coordination and stability of wrists, which will be very helpful for later training wrist neutrality.

Make fists with both hands and do push-ups. Slowly descend to the bottom, stay for a short time and then get up. Get up quickly, a little explosive, and feel off the ground. Keep your body tight and stiff after getting up, and the load will be directly transferred to your wrist to promote the coordination and stability of your wrist.

Two fist push-ups

3 Support and touch the shoulders

The action of supporting and touching shoulders is originally an action of practicing shoulders, which enhances the stability of shoulders. But for the wrist, this action can improve the flexibility of the wrist and make the wrist change its posture faster. The advantage of this is that you won't sprain or scratch your wrist because you are unfamiliar with the later movements. It is a little different from the usual support to touch the shoulders, and the support for practicing wrists will touch the shoulders faster.

Hands on the ground, push-ups starting position, the distance between hands is slightly narrower than the shoulders. Move your body's center of gravity to one side, and at the same time lift your opposite hand and touch your shoulder. After touching the shoulder, quickly return to the original position, and the other hand quickly touches the shoulder. Hurry up and feel the impact of your wrist.

3 Support and touch the shoulders

Four high-five push-ups

Burst action can destroy joints, but if you do it right, it can also strengthen joints. On the one hand, it can improve the flexibility of the wrist, on the other hand, it can directly enhance the strength of the wrist. This action is compulsory, which can improve the body's reaction ability and avoid wrist sprain.

Put your hands and feet on the ground and do push-ups The hand is slightly wider than the shoulder, which will be more explosive. In the early days, you can leave your palm off the ground without high-fiving. Later, when propping up, blow your hips slightly and complete the high-five action.

Four high-five push-ups