Did you know that bodybuilding entails every aspect of your body, from your muscles to wrists? Having small wrists can limit the size of your arms.
This is because wrists are an indication of how big your hands can potentially become. For tips on how to make your wrist bigger and many more, read on.
WHAT CAUSES SMALL WRISTS?
The size of your wrist depends on many factors. Among the main ones are: naturally slender or gracile bones and lack of soft tissue or muscle fats on your arms.
To make your wrist bigger, you need to find the right exercises to make it stronger and flexible.
Your wrist bone structure defines the size of your wrist. This character is mostly inherited.
It is also important to note that the size of your wrist increases with age. As you get older, your wrist will become bigger.
Even so, if a smaller wrist is an inherited trait for you, you will still go back to it after a period of time.
However, research has indicated that with the use of hormones and effective workouts, you could increase the size of your wrist when young.
DISADVANTAGES OF SMALL WRISTS
While bodybuilding, you may need to carry weights, some of which are heavy. Heavyweight training will increase the levels of your muscle-building hormones, which will activate your nervous system to build more muscles.
Having a smaller wrist can hinder this mission because smaller wrists harm your strength levels.
Especially if you have small and weak wrists, lifting these weights during a workout will be impossible.
In terms of appearance, bodybuilding competitions judges will go for symmetry and proportion while choosing their winners.
Managing to build the size of your wrists and muscles will sway the judges towards your direction.
So, the next time you consider going for a bodybuilding match, always consider tips on how to make your wrist bigger.
The following are tips on how to make your wrists bigger.
HOW TO MAKE YOUR WRISTS BIGGER
1. BEGIN YOUR WORKOUTS BY WARMING UP YOUR WRISTS
Before you begin your actual wrists workout, you must warm them up first. You can do this by performing unweighted wrist movements.
This could include hand circles and wrist flexions, and extensions. This warm-up will gradually loosen up your wrist, preparing them for the task ahead.
2. CONSIDER WRIST EXTENSIONS
These exercises are easy workouts that you can do at home. They will help you to increase the levels of flexibility and strength in your forearm muscles.
This will, in turn, power up your wrists.
Here is how to go about it
Rest the back of your forearm on a support such as a table or your leg. Make sure that your arm is facing up and your whole hand is aligned with your arm.
Place a lightweight (dumbbell) in that hand and then slowly lower it towards the floor. This movement should take approximately five seconds.
Bring back up your wrist to the starting position.
Do either rep of 10- 15 for each wrist.
These extensions will work so well, especially because they work on the outer part of your forearm.
3. CONSIDER WORKING WITH RESISTANCE BANDS
The good thing with this tip is that it entails working with resistance bands, which are easy to put away when done.
These bands are also cheap, giving you leeway for variety. However, you are advised to go for the light ones because there is not so much strength in the forearm.
You can use them at home anytime, without any gym hustles.
4. TRY KNUCKLES PUSH-UPS
This is another tip on how to make your wrist bigger and stronger at the comfort of your home. Unlike the normal push-ups, these are done with the knuckles closed.
Compared to the normal ones that you do with your palms open and facing the floor, your palms remain closed and rest on the floor with knuckles push-ups.
This workout will work your forearm and your wrists a little more because you will have to squeeze your fists so hard to remain on balance.
However, if you cannot do full body push-ups, you can always go for knee push-ups but with your palms still closed and knuckles facing the floor.
With this method, there are have two ways which you can use to place your wrists, depending on your comfortability.
One is the traditional one, where your wrists completely face the floor, and the other one is where you rotate your wrists 90 degrees outwards.
You might experience some pain during the exercise. Sometimes, this is usually not because of the workout per se.
It might be because you are resting your wrists on a hard floor, or you are exerting the whole of your body’s weight on your tiny wrists.
To curb this, you can use push up handles.
5. DO RADIAL TRAINING
This is another home-based tip on how to make your wrist bigger. It is almost similar to wrist extension only that the direction of the exercise changes.
This time, you are emphasizing a different muscle motion. Radial training is widespread in physical rehabilitation routines after wrist injuries.
6. WRIST RELEASES
This is another excellent way you can use to stretch your wrist out after a workout session.
It will help you decrease the possibilities of injuries or soreness that could have happened during your workout. Note carefully; you can only do this after other workouts.
7. PULL UPS, CHIN UPS AND DEADLIFTS
On to the heavyweight stuff. Pull-ups, chin-ups, and dead weights are also a great way to thicken your wrists.
It would be best if you kept in mind that any heavy lift that will involve you gripping the bar really hard with a lot of weight attached to it will definitely make your forearms and wrists grow.
8. HAND GRIPS
While there are many devices out there to help you work your forearms and wrist, the handgrips are a sure tip on how to make your wrist bigger.
Again, they allow you to grip something so hard, which will get your forearms working, thus increasing your wrists.
With this one, you can be able to exercise your forearms anytime and at any place.
However, be careful not to get overexcited with them and end up using them 20 times. They can result in muscle sores when used extremely. e
9. AVOID USING WRIST STRAPS
Most beginners who embark on bodybuilding routines run to wrist wrap to caution the amount of work on their wrists.
This is counterproductive. Instead of going for the straps, you can reduce the amount of weight you are lifting.
10. BE PATIENT
Be patient because building strength takes time. You will not do these exercises one morning and wake up the next day with a chunk of meat at your wrists.
As it is, the name of the game is consistency and not routine.
CONCLUSION
Before embarking on any of these tips, if you have any health condition, always seek your doctor’s advice to prevent damages.
Before and after each session, consider stretching and stretching if you do not want sore muscles.
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