Archives

All posts by Fox

7 Exercises To Maximize Hand, Wrist, And Forearm Strength – Page 2

Levi Harrison

https://breakingmuscle.com/fitness/7-exercises-to-maximize-hand-wrist-and-forearm-strength?page=0,1

  1. Flex and extend all fingers, while making a complete fist for 30 seconds. Next, open and close your fingers do 2 sets of each for a total of a minute.
  2. Flex your wrist and hold in maximum flex for 30 seconds with the elbow straight but not locked.
  3. Extend your wrist with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for the more complex and more intense weight-bearing exercises to optimize muscular development and the strength of the forearm.
  4. Seated Wrist Hammer Curls – In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.
  5. Seated Wrist Straight Curls – This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions.
  6. Seated Reverse Wrist Curls – This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
  7. Finger Curls – This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise. Use weight which you can effectively control and execute the exercises properly.

 

Ultimately, these seven exercises will help to maximize the strength and contours of your hand, wrist, and forearm. This increase in the overall strength of your upper extremities will also help to improve your hand and wrist dexterity, which in turn can improve competitive performance in athletics, gaming, and even in day-to-day tasks.

On Mon, 26 Mar 2018, you wrote:

> You keep sending me messages re: CENSORED being
> too full so, since u blocked me from getting in, I enrolled in TBird
> to delete old emails. Seemed to work but you keep sending messages
> and my email just spins when I log in through webmail. Whaz’up?? I
> have been with you forever and find that the email side is very
> 70’s…


We have any techs who used email in the 70’s to verify that our webmail is like email from the 70’s? ROFL.

Big email user in the 70’s?

 

http://www.webefit.com/Calculators/Calc_protein.html

ENDURANCE TRAINING (running, jogging, swimming, biking, etc.) can dramatically increase the required amounts. .55 to .64 grams of protein per pound of bodyweight per day. So now that 180 pound person should take in 99 to 115 grams of protein every day.

STRENGTH TRAINING (moving weights) bumps it up even further. .73 to .78 grams of protein per pound of bodyweight per day. In this category that 180 pound person would need 131 to 140 grams of protein each day.

ENDURANCE &TRENGTH TRAINING is the same as strength training. .73 to .78 grams of protein per pound of bodyweight per day. In this category that 180 pound person would need 131 to 140 grams of protein each day.

If you’re a VEGETARIAN it is suggested you increase your protein intake above suggested levels by another 10%. The increase is because plant proteins are considered lower quality and they don’t have as many of the essential amino acids that animal proteins do. The 10% increase is to make up for those deficiencies. (There is one exception. Soy protein does contain all the essential amino acids.)

PREGNANT WOMEN generally need an extra 10 grams of protein per day above suggested levels.

WOMEN WHO ARE NURSING typically need 15 grams a day extra the first 6 months, dropping to 12 grams a day extra the second six months.

Supplement companies suggest much higher levels of protein consumption, from 1 to 2 grams of protein per pound of bodyweight per day. Unfortunately, these higher levels are based on anecdotal evidence and not controlled clinical trials.

How much protein is too much?

The Food and Nutrition Board of the Institute of Medicine suggest that if more than 35% of you total daily calories are protein, you’re probably eating too much. Excess protein can’t be stored in the body (like fat and carbs) so eating too much may put a strain on the kidneys and liver.