Hand, Wrist & Forearm Strengthening Exercises

Hand, Wrist & Forearm Strengthening Exercises

SUBTITLE'S INFO:

Language: English

Type: Robot

Number of phrases: 165

Number of words: 1143

Number of symbols: 5041

DOWNLOAD SUBTITLES:

DOWNLOAD AUDIO AND VIDEO:

SUBTITLES:

Subtitles generated by robot
00:00
hi I'm dr. Levi Harris an orthopedic surgeon here in Los Angeles I want to share with you seven tips that will really help strengthen your forearms your wrists and your hands it's really critical that these are well done because your arms also the focal point of your upper body so often we see people that have arms that are really large but their forearms are very small very similar to upper body and legs in the gym we often see people have well-developed upper bodies but their legs are very bird-like so I want to help you avoid getting that look I want
00:30
you to be healthy fit with a well balanced symmetric body so let's begin with the seven tips and seven exercises to really help you strengthen your hands wrists and forearms this is the first of our seven exercises actually help you strengthen your wrists hands and forearms so let's begin just start with making a fist you want to do this for 30 seconds simply making a fist 30 straight seconds 2 sets a total of 1 minute then
01:01
the next exercise after you do this for 30 seconds you want to open and close your fingers this is abduction as well as adduction of your fingers so this is number one of the 7 exercises making a full fist flexion and extension of the fingers as well as abduction and adduction of your fingers 2 sets for 30 seconds each the second of our seven exercise involves extension of the wrist I recommend doing
01:32
this for two sets for thirty Seconds a total of one minute flex your wrist down this is neutral flex down with your elbow straight flex back to neutral flex back to neutral two sets of thirty seconds each that's the second exercise the third of our seven exercise involves extension of the wrist your arms straight ahead this is neutral position extend your wrist back to neutral
02:03
straight up halfway down straight up halfway down straight up halfway down I recommend that you do this for two sets for thirty seconds very easy these are the three warm-up exercise that I recommend before you begin the other exercise that I will show you to strengthen and bring greater symmetry to your forearms wrists and greater strength to your hands the fourth of our seven exercise involves actually strengthening the brachioradialis which is a muscle that inserts on the distal aspect of your wrist and forearm so I
02:36
want to show you the exercise and I recommend trying this with either five ten up to maybe 20 pounds consider doing three sets of twenty this is how it should be done properly extend your arm away from your chest heavier form directly on your thigh with the weight and hammer curl position and bend your wrists and this is the exercise I recommend that you do three sets of twenty this will give greater strength
03:07
and symmetry to your forearm as well as help you prevent injuries to your form wrists and hands so that's number four three more to go the fifth exercise now a series of seven exercises to help you increase the strength and symmetry for your hands wrist and forearm it's the following this is a seated dumbbell wrist curl with this exercise I recommend that you do three sets of twenty you can use weights five ten or even up to 20 pounds whatever your body really needs but do it safely and do it
03:39
with proper form with your forearm the back of your forearm against your thigh and with your wrist and hand approximately three to four inches away from your knee with the weight in neutral position extend and flex your wrist straight up this will help strengthen the flexors of your floor which is this side the inner part of your forearm I recommend three sets of twenty the key here is to make sure that you have full range of motion it's not a sharp motion it's all the way down and
04:10
all the way up really use your wrist use your wrist flexors well that's number five two more exercises to go the sixth exercise in our series of seven is the seated dumbbell reverse wrist curl so take a look this exercise again I recommend three sets of 20 using weights 5 10 or 20 pounds maybe more depending on with your strength and fitness levels so take a look with your forearm against your
04:42
thigh with your wrist 2 to 3 inches away from your knee drop your hand and wrist and lift forward lift up well you want to make sure that you don't bring your elbow up don't posture with the elbow keep your elbow against your thigh keep your back up posture is always important and lift up I recommend that you do this along with the other exercises at least 3 times per week this will help you prevent other injuries to
05:12
your wrists elbow and hands well that's number 6 one more exercise to go the seventh exercise in our series here today to help you strengthen your hands wrists and form is the following this is a finger curl it's done very similar to the reverse wrist curl but you do it slightly different so take a look with your form against your thigh and your wrist approximately 2 to 4 inches away from your knee let the weight go all the
05:44
way down through your fingertips and bring it all the way up let it roll all the way down and bring it all the way up this will strengthen your flexors and extensors now I want to show you the difference unlike the regular wrist curl where your fingers are around the weight like this with the finger curl you let the weight roll all the way down you let your fingers bring it up all the way down fingers bring it up I recommend again 3 sets of 20 and these exercises should be done at least 3
06:15
times per week the goal with these exercises are the following I'm going to help gamers as well as anyone who participates at any sport we want to help you to prevent injury and have a healthy body but more importantly to have strong hands wrists and forearms that are symmetric I hope these seven tips really help you on your journey to be fit and healthy have a well-balanced symmetric forearm and have strong hands and wrists I want to remind you that these exercises will help you if you're a gamer if you're a weightlifter any sport racquetball tennis anything that you're
06:46
doing this will prepare your body and your upper arms to be fit healthy strong and symmetric enjoy

DOWNLOAD SUBTITLES: