00:38
Faizan
The wrists are often overlooked parts of a boxer's impressive physique. The wrists absorb a significant impact with each punch. Weak wrists result in weak punches. Injured wrists can prevent a boxer from competing in a match. You can exercise your wrists much like any other part of the body.
Curls
Like bicep curls, a boxer can engage in wrist curls. The boxer rests his forearm flat on a surface palm up with the base of the wrist extending just past the edge of the table. He then grips a weight in the hand and raises and lowers it in a curl motion. The boxer does not over extend the curl; this can result in injury. The boxer should start with a light weight first.
Raises
Raises are similar to curls. With this wrist exercise, the boxer places his arm on a flat surface, palm down. He then grips a weight and raises it; repeating the same movement as a curl. Though the movement is the same, the pressure is placed on a different part of the wrist than it is in a curl.
Endurance
The endurance method can be performed at any angle: palm up, palm down or palm vertical. The boxer places his forearm flat on a table and grips a weight. The boxer then holds his wrist rigid for as long as he can. This exercise can be exhausting.
Side Movements
Again, the boxer places his forearm flat on a surface, but this time he keeps his palm perpendicular to the ground. He grips the weight in his hand and moves his hand up and down. Slow controlled movements are best; do not overextend.
CurlsLike bicep curls, a boxer can engage in wrist curls. The boxer rests his forearm flat on a surface palm up with the base of the wrist extending just past the edge of the table. He then grips a weight in the hand and raises and lowers it in a curl motion. The boxer does not over extend the curl; this can result in injury. The boxer should start with a light weight first.
Raises
Raises are similar to curls. With this wrist exercise, the boxer places his arm on a flat surface, palm down. He then grips a weight and raises it; repeating the same movement as a curl. Though the movement is the same, the pressure is placed on a different part of the wrist than it is in a curl.
Endurance
The endurance method can be performed at any angle: palm up, palm down or palm vertical. The boxer places his forearm flat on a table and grips a weight. The boxer then holds his wrist rigid for as long as he can. This exercise can be exhausting.
Side Movements
Again, the boxer places his forearm flat on a surface, but this time he keeps his palm perpendicular to the ground. He grips the weight in his hand and moves his hand up and down. Slow controlled movements are best; do not overextend.
Posted in: boxing
