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They say “No Pain, No Gain” when it comes to working out. However, what if we were to tell you that there are some types of gym equipment that can help an exercise become more efficient? Here, we will focus on ankle weights and how they can enhance a workout and help you maximise the time you spend in your effort to get fit.
Frequently Asked Questions
Don’t use a wrist wrap during warmups. Warmups are supposed to condition your body to lift heavy loads. Warmups will not work when there is support on your wrists. It will not activate its super strength and would just rely on assistive devices or clothing whenever you have to lift something. Wrist wraps are only for weights that can literally take your breath away. Don’t let your wrists be dependent on supportive garments and gear. They are there to protect and maximize your lifting capability but not meant to be worn every rep and set.
Don’t make it a substitute for weak or immobile wrists. Wrist wraps are designed to support our wrists but not to mask any current condition. If you have weak wrists or they are not flexible enough to lift loads, you should be on therapy to improve its mobility, not mask the problem. Weak wrists need to be improved to lift heavy loads, and using support would not do that for you. As with any gym gear, there’s a time and a place for using wrist wraps.
Avoid using wrist wraps up to 70% of your weight threshold. Using this technique, your wrists won’t have to be totally dependent on the wrist wraps for support. As you become stronger, you should also adjust the maximum load by which you permit yourself to wear wrist wraps. If you’ve been using the wrist wrap for lifting weights starting at 15 kgs, after some time of building up your strength, you should be able to lift the same amount of weight without it. Then you move on to another max load using the wrist wrap.
Support for Wrist Joints
As have been discussed, wrist wraps were designed to stabilize your wrist joints and give it a leg up to perform max or heavy overhead lifts. Heavy loads can intensify the stress to your wrists that it can result in a sprain or a strain. Using wrist wraps while performing these exhausting overhead lifts will give your wrist joints support to successfully perform the set and reduce your risk of injury.
Train harder, lift heavier
As a result of having ample support for your wrist, it does not get weary quickly and thus helps you to give your upper arms the convenience of lifting more weights. Our wrists are at the frontlines when we raise massive amounts of load, and they are the first to feel fatigued. Giving them support to endure just a little bit more of your reps and sets would enable your upper arms and forearms to lift weights that they actually can if not for your weary wrist, exhausting them to their limits until they give up. This is what makes wrist wraps a big help in your training. You get to push your body to its boundaries, testing its limitations, and ultimately gain more strength and muscle.
Injury Recovery Assistance
Wrist sprains are a common injury for lifters. You just exert too much pressure at some point in your training that it momentarily gives up. Luckily, recovery is fast when your problem is just a wrist sprain, and you can get back on your routine again. But since you are still not fully recovered yet, your wrist needs a little support to not halt the healing of your bones and muscles. Wrist wraps can be of help in supporting your wrist and protecting it from getting further injured. Although, you still can’t wear a wrist wrap in warmups and should never use it when you know the weight is not heavy enough for your wrist to break again. It would also be advisable to just do some warmups instead of a full weightlifting training just to condition your wrists in working again.
- Line the thumb loop inside your wrists—this is the tiny loop at one end of your wrist wrap.
- Insert your thumb through the loop so that the wrist wrap is on your hands.
- Wrap your wrist with the Velcro side facing your skin. Make sure that it covers the wrist joint. You should be able to see the Velcro on the outside after you’re done wrapping. Keep the edges of the wrist wrap aligned.
- Keep a neat and tight wrap around your wrist and secure it with the Velcro.