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Wrist Exerciser
How To Begin Forearm Exercises For Forearm Strength
Like all journeys how we begin depends on where we are now and where we want to go. The direction we go at the start of a trip is determined by where we are and where we want to go. Likewise, our forearm training will begin differently depending on how we have been using our hands until now, and it will progress depending on what we want to achieve.
Most of us used our hands continually when we were young. When we were children, we used our hands in sports and school in a way that strengthened them with no need for anything else (remember writer's cramp?) When we were a bit older, if we had an interest in sports, we may have done forearm exercises as part of the sport to strengthen our grip or hands or wrist for their use in the sport. Even without sports, our day to day activities kept our hands pretty strong. But as we got older, many of us began to use the modern conveniences that were designed to require minimal hand or forearm strength, such as remote controls and cell phones, and we did less of the activities that kept our hands strong when we were younger. After middle age, if we had done minimal or no manual work, we would have had many years of minimal forearm exercise, and the muscles, bones, and ligaments would have grown quite a bit weaker, and would need wrist exercises to get stronger.
Our age and how much we have used our hands in the past determines how we should start forearm exercises. If we have been doing heavy work with our hands for a while, we can do more work for our forearms than if we have not been using our hands for physical work. If you have not been using your hands much, you should start with light weight and only a little work- only a few repetitions and/or sets. No discomfort over the two days after the exercise tells you that you can do more. If you have a lot of discomfort you need to cut back. A mild discomfort for a short period is probably about right. Usually that would indicate enough work was done to stimulate growth, but not so much to slow recovery.
If you have been doing other exercises with weights, a good way to start is to use a 2 inch bar instead of the standard one inch bar when you do one of your other arm or shoulder exercises. One or two sets with the 2 inch bar is plenty in the beginning. When you use a 2 inch bar, you will need to use a lower weight than you use with the standard one inch bar. For the rest of your arm or shoulder exercises you should use the standard bar. If you are young or have been using your hands heavily, you may not notice any difference in how your wrist feels. If after 2 weeks (4 to 6 sessions) your wrist feels normal, progress to more sets.
Your wrist should not ache during the exercise, but may ache afterward. It is from stress on the ligaments and tendons. If it is a small amount of aching, it is a sign that wrist strengthening is occurring. If it is excessive aching, do less work- lower weight, or fewer repetitions or sets. If it aches too much or hurts when you use your hands for day to day activities, it may indicate injury and you should see a physician. The mild ache from the ligaments and tendons may take months to disappear- ligaments and tendons are slower to strengthen than muscles. When the aching disappears. When it does disappear, you can move the workload up.
About the Author
Glen Alison is a physician who believes in life, liberty, and the pursuit of happiness, and that includes promotion of wellness and optimization of potential.
MMA Advice 
How to strengthen grips of figure 4 choke and wrist locks.?
Whats your best advice to Build Sqeeze Pressure For Joint Locks i'm talking 2 kind of joint locks
1. Sleepers basic Figure 4. ( Getting a Pillow in a figure 4 lock seems to Helps me with getting Strength in it. )
2. Wrist Locks ( Hand Grips seems to help. ) http://www.aiyafitness.com/pics-inv-other/hand_exerciser_hand-grip.jpg
So whats your Suggestions? 
thanks Chris, reason i asked this is because i heard mma guy say to use a pillow to practice the lock on i thought that was quite an interesting trick & was wondering how many more i could find out.
Be aware that in chokes, strength is just a second option, what matter most is the correct application of the techniques for you to achieve and attain its accuracy and efficient methods.
Sleeper hold and wrist locks has some variation, in every application, it carry different approach, breathing, body reactions, holds and locks.
Knowing a technique is not enough, because doing it with some resisting opponent or partner is the good idea, for you to feel that what you are doing is correct or wrong.
So, doing such things in dojo with legit Instructor that can guide and explain vividly is the most advisable idea.
Good luck
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wrist exercise