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Need a Boxing Bag At Home? Purchase it at Home Gym Australia

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

What are Wrist Wraps, and How do they Work?
Wrist wraps are workout accessories designed to ease the pressure from your wrists and forearms when moving great amounts of weight. While lifting, our wrists take on too much of the tension from barbells or dumbbells that it wears off quickly. When accompanied with a wrist wrap, the pressure eases as it prevents your wrist from bending or flexing, essentially acting as a support and gives stability to your wrist. Wrist wraps are often a blend of cotton, rubber, and polyester to make it as comfortable, lightweight, and firm as possible. Another great thing about wrist wraps is that they can improve the flow of your blood as it warms your joints. Have you noticed that when an extremity is subjected to too much pressure, it becomes white, as if losing its blood supply? That’s also what happens when you are lifting too much weight. The force you encounter can be very constrictive to blood flow. Keeping them supported appropriately increases the circulation of blood to your wrist, enabling it to have sufficient oxygen it needs to sustain your training.

Wrist Wraps and Wrist Straps: Is there any Difference?
They may sound alike, but yes, wrist wraps and straps are very different. Wrist straps are those long strips of material that you wrap around your hands, wrists, and a barbell to increase the amount of grip strength you can give the weights without the danger of slipping through your hands. While it is also worn on your wrists, straps don’t support it. It actually transmits some of the pressure to it. However, wrist wraps are your tools in providing a rigid support to your forearms and wrist while lifting, preventing it from excessive bending and flexing. It also allows you to do more reps of your lifting exercise by taking on some of the tensions exerted on it.

What Type of Exercises do you Use a Wrist Wrap for?
Wrist wraps are mainly for lifting heavy weights, be it bodyweight or free weights. There are still more exercises where you could elicit the help of a wrist wrap. It includes strength training, powerlifting, cross-training, and bodybuilding. Wrist wraps give generous support to exercises such as bench and shoulder presses, clean and jerk, and push-up movements. They are very essential every time you need to exert so much resistance to your hands and wrist, which need support to avoid any injuries or pulling out of your ligaments.

When not to use a wrist wrap?
Though wrist wraps act as an additional backbone for your wrists, there are instances when you don’t need them. Keep in mind that they are only needed when you lift barbells that exert too much force on your hands and wrist. It’s to support and protect it.

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.

What Benefits Do I Get from Wrist Wraps?
Wrist wraps are there mainly to support your wrist from lifting heavy loads to your maximum capacity and prevent it from breaking or cracking and developing long-lasting aching wrists. But there are more benefits you can gain from using wrist wraps properly.

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.

How should I Wear my Wrist Wraps?
Though it’s relatively simple to wear the wrist wrap, there’s always a fine line between wearing it correctly and not. So just abide by these simple guidelines to don your wrist wrap appropriately, and it works for the purpose it is intended to.

  1. Line the thumb loop inside your wrists—this is the tiny loop at one end of your wrist wrap.
  2. Insert your thumb through the loop so that the wrist wrap is on your hands.
  3. 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.
  4. Keep a neat and tight wrap around your wrist and secure it with the Velcro.