Set tension that allows 60 seconds of FULL rotation
Using Gripstik to increase your hand strength power
The four Gripstik forearm exercises target specific muscle groups. Gripstik™'s grip strength training program was researched by a professional strength and fitness trainer to provide the greatest benefit and least stress. One minute per step, four steps per day, several days a week will result in a noticeable increase in grip power, forearm strength, and wrist flexibility.
Tips for Perfect Practice:
*Concentrate on achieving FULL rotation on each twist of the wrist. Really go for the stretch.
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Watch the second hand of the clock. One minute...60 seconds is a long time!
*Adjust the tension so as to complete 60 seconds while getting your FULL rotation on each twist.
*Take a short break in between the four exercises so you can end up doing them all perfectly.
*Note that the in and out exercise does not require twisting wrists. Keep your wrists locked for this one.
*Concentrate on achieving FULL rotation on each twist....whoops, already said that :-)
The Vertical exercise isolates and strengthens biceps, triceps, deltoids, and the flexor and extensor muscles of the wrist and forearms.
The Horizontal exercise is ideal for isolating and strengthening the flexor and extensor muscles of the wrists and forearms.
The In And OUT exercise isolates and strengthens the deltoids, triceps, biceps, upper chest (including the pectorals), upper back (including the trapezius and rhomboids), and the forearm muscles.
Note that this exercise requires you to keep your wrists locked (no twisting)
Go all the way in to your chest with elbows out, then all the way out.
The Behind The Back exercise strengthens and isolates the flexors and extensors of the wrists and forearms and works the biceps, triceps, deltoids, pectorals, and rhomboids. Even though these muscles are used throughout some of the other exercises, the benefit of this position is that it isolates different parts of the same muscle groups.
