Strong Wrists | Increase Your Wrist Strength & Flexibility

Strong Wrists | Increase Your Wrist Strength & Flexibility

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Language: English

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Number of phrases: 73

Number of words: 473

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00:00
strong wrists are important for nearly any kind of strength training no matter if you train with your bodyweight or free weights if your wrists can deal with the pressure you will not be able to max out your potential and you will injure yourself sooner or later in this video we will show you a complete wrist preparation routine we will include exercises for reflection and extension and of course for the - abduction
00:27
movements before we set our wrists under pressure we start with some circles to warm them up after that we continue with pressing our wrists together we do this with our palms and the back of our hands before we start the harder exercises we show you how you can adjust each exercise to your level the secret is to adapt your wrist slowly and step-by-step to the pressure
01:03
start each exercise on your knees with your hands close to your body you can adjust the difficulty by increasing the distance from your hands to your knees later you can do each exercise even in a basic push-up position [Music] the first two exercises are for the wrist flexes in the first position the fingers point to your knees and you slightly add pressure on your wrists by shifting the weight in circles
01:40
in the second position you place your hands with outward pointing fingers from there you shift your way from left to right now we move on to the extensors here we are switching the position of our hands these movements are very uncomfortable if you're not used to it but it will build up a strong wrist always remember start with an easier version first it's okay if these exercises are hard for you but you shouldn't feel any uncomfortable
02:20
pain for the next movement start with your fists on the ground and use the extensors to shift your hand position always take care that your arms are fully but not overextended now we are done with the extensors and flexes and we are moving on to the abductors here we combine two movements in one exercise first of all you lean yourself forward
02:55
when you do this the weight should last on your four fingers and Knuckles when you shift your weight back you do a kind of push-up where the weight less on the pinky the knuckle and a little bit on the side of the hand alright guys this was the complete routine always take care of your wrists and stop with the easier progressions first if you do it step-by-step you will build up some strong wrists which will help you to
03:27
perform handstands plancha's or exercises like bench or military press without pain or a higher risk of injury for further questions just leave a comment thanks Alex [Music] you

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