If you're looking for a way to make your workouts more intense, you should consider using wrist weights. Wrist weights are excellent implements for building upper body muscles and strength, and they are very convenient to use. You can use them in many different ways to develop specific parts of your upper body.
About Wrist Weights
Wrist weights are weights that are strapped around the wrists. They are usually filled with heavy materials such as steel shot or sand, and they can weigh between 1 and 10 pounds. Some wrist weights resemble donuts, while others are like neoprene bands. There are also wrist weights that have pockets or pouches for adding extra weight. To wear them, you have to either slip your hand through them or wrap them around your wrists and tighten them with a Velcro band or strap.
Benefits of Using Wrist Weights
Since wrist weights are not weights that you have to hold with your hands, they can provide a good workout for your muscles even when you're performing simple physical movements, such as walking, jumping, kicking and punching. While dumbbells are effective implements for doing dedicated strength training exercises, they are not the ideal weights for cardio exercises. Wrist weights allow you to move your arms and hands freely, and they provide good resistance to make your cardio workouts more effective.
Using Wrist Weights for Cardio Training
When you use wrist weights to do cardio exercises, you should opt for weights that are lighter. The weights should be securely fastened around your wrists, but they should not be strapped so tightly that you feel uncomfortable wearing them. You can walk or jog with the wrist weights on and move your arms naturally. When you feel that your arms are becoming tired, you can take the weights off and continue exercising without them. Wrist weights can also be used when you're dancing, practicing martial arts or doing aerobic workouts. They can help to strengthen your upper body and burn calories. Once the weights do not make you feel tired any more, you can start to use heavier weights.
Wrist Weights for Strength Training
Wrist weights can also be used for strength training. You can train your biceps, triceps and shoulders by doing certain exercises. To strengthen your biceps, you have to stand with your feet positioned about hip-width apart and extend your arms so that they are parallel to the ground, with palms facing upwards. Bring your palms to your shoulders by bending your elbows. Extend the arms again and repeat until you feel tired. This exercise can also be performed while you're sitting on a bench or exercise ball.
To train your triceps, you have to extend your arms upward and bend your elbows until your hands reach the back of your neck. Without moving your elbows, lift your forearms from behind your neck until your arms are extended straight toward the ceiling. Keep repeating until your triceps muscles are tired.
To strengthen your shoulders, place your arms at your sides, with the palms facing down. Without bending your elbows, raise your arms until they reach the height of your shoulders.