5 kinds of training grips effectively reduce the pressure on the wrist during fitness to avoid injury

Fitness is a fashionable and meaningful sport. It not only makes a person more beautiful, stronger, more attractive, but also cultivates a strong will, but it has some side effects. If you do not exercise scientific fitness in fitness. At the same time, it will also bring great harm to the body.

If the movement is not correct during fitness, it may cause serious damage to some joints, such as knee joints, elbow joints, wrists and other important joints, which cause incalculable damage, so in the pursuit of fitness, perfect slim and strong body, but also Pay attention to self-physical protection. Today, Xiaobian recommends a kind of training action attention mode about the reduction of wrist force, which can effectively help you to conduct scientific and safe training in basic exercise training. The wrist and wrist force in fitness is Very large, almost all upper body training exercises require the participation of wrist forces.

For example, the most common bench presses, bends, squats, push-ups and other training exercises, if the wrist load is overloaded for a long time, it will cause serious damage to the wrist joint, so how to reduce the wrist force during training, Reducing wear is especially critical.

The following five recommended manual training methods for hand-held instruments can help you reduce your wrist pressure more scientifically. Each of the following actions will have a contrast - the regular form of action vs the improved form of action.

Action 1 - Reduce the pressure on the wrist during the barbell bench press. Figure 1 shows the conventional barbell bench press, and Figure 2 shows the improved barbell bench press.

figure 1

figure 2

Action 2 - Reduce the pressure on the wrist of the opponent during the use of the body's own weight push-ups. Figure 3 shows the conventional push-ups (the palms touch the ground), and Figure 4 shows the improved push-ups (the palms become the fists)

image 3

Figure 4

Action 3 - Stand to reduce the pressure on the wrist of the opponent by using the barbell to make a curl. Figure 5 shows the barbell curl after the improvement. The regular barbell curl is that the fingers of each hand hold the barbell all the time. Hold the barbell for some fingers (see Figure 5 for details)

Figure 5

Action 4 - Stand up to reduce the pressure on the wrist of the wrist by using a barbell to make a deep squat in front of the neck. Figure 6 shows the normal squat posture in front of the neck, and Figure 7 shows the squat posture in front of the neck after improvement (using the elastic band / The rope is tied to the barbell)

Image 6

Figure 7

Action 5 - Stand up and use the barbell to make the back of the neck deeper to reduce the pressure on the wrist. Figure 8 is the normal post-neck squat posture, and Figure 9 is the modified posterior squat posture.

Figure 8

Figure 9

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