Wrist Circles

Bölge

Ön kol

Hedef kas

Bilek (ekstansör)

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Wrist Circles nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Wrist Circles is a simple yet effective exercise primarily designed to improve wrist flexibility and strength, making it ideal for those involved in activities that require extensive wrist movements like tennis, golf, or even typing. It is also beneficial for individuals recovering from wrist injuries as part of their rehabilitation program. People would want to do this exercise as it helps prevent wrist strains, improves hand dexterity, and contributes to overall wrist health.

2. 2

   Make a fist with both hands, keeping your thumbs wrapped around your fingers.

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   Begin to slowly rotate your wrists in a circular motion, moving in a clockwise direction.

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   Continue this motion for about 30 seconds, then switch and rotate your wrists in a counter-clockwise direction for another 30 seconds.

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   Repeat this exercise for a few rounds, taking care to keep your movements smooth and controlled to avoid strain.

6. 6

   İpucu: Keep Your Movements Controlled: When performing wrist circles, it's important to keep your movements slow and controlled. Rushing through the exercise or making jerky, uncontrolled movements can lead to injury. Try to visualize drawing a circle with your fingertips and keep your movements smooth and fluid.

7. 7

   İpucu: Don’t Overextend: While it's important to fully extend your wrists to get the most out of the exercise, you should avoid overextending or forcing your wrists beyond their natural range of motion. This can lead to strain or injury. Listen to your body and only extend as far as is comfortable for you.