Well developed wrists are important when performing many exercises. Experts recommend to give 10-15 minutes at each training for pumping of this group of muscles. There is the whole set of exercises capable to you to help with it.
1. For performance of this exercise receive the home position - standing. Put legs together. Pick up the post the top grip. You hold the back exactly, without caving in when performing exercise. At the breath lift the post, bending hands in elbows. Be recorded in this situation within several seconds. Slowly lower the post, doing the exhalation. Repeat this exercise of 6-8 times, on 3-4 approaches. Thus you will effectively work elbow, short beam, long the beam razgibatela of the wrist.
2. When performing this exercise receive the home position - sitting on the bench. Take the post the top grip. Forearms arrange between hips. At the breath unbend brushes up towards yourself. At the exhalation close them. This exercise perfectly strengthens wrist joints, doing them by stronger. Carry out it 8-10 times, on 2-3 approaches.
3. For performance of this exercise receive the home position - sitting on the bench. Pick up the post the lower grip. Forearms arrange on the bench. When performing exercise you watch the back, it shouldn't cave in. Slightly unbend hands and make the breath. Gradually bend them towards yourself. Upon termination of exercise make the exhalation. Thus, the training will be directed to beam and the elbow sgibatel of the wrist and also on superficial and deep sgibatel of fingers and the long palmar muscle. Repeat this exercise of 6-8 times, on 3-4 approaches.
4. Performing exercises on the training of wrists, don't do abrupt movements and breakthroughs. This group of muscles is subject to the increased traumatism. Also don't forget to monitor the correct breath, taking the timely breath and the exhalation. At observance and implementation of all recommendations you will achieve desirable result in short terms.