Bigger wrist and forearm muscle?

[user]

I have a powerball and its great. But can someone tell me how long I should practice on the PB everyday and any techiques?

Thanks

Arco

[user]

Well Powerball using is pretty intuitive things that have good results with me can be very hard for you.

First of all you have to focus on the rotation motion of your powerball. It's like if a little weight will be inside the ball and spinning around it. This motion allow you to perfectly fell the perfect move to send to the ball.

At low rotation range you have to make big circle with your wrist. That's a good heating (for muscles preparation) to stay doing this kind of move during 2 minutes before and after the real trainning session.

The real training session can be of two sort.
1) Endurance you spin the rotor to a high picthed sound then you try to conserv it making the same sound during a certain time ( 3 minutes for example)

2) the hight force: you try to constently bring the powerball rotor to emit a higher-pitched sound. When you feel muscle burning you slow it down you conserv it rotating at low range until the burn doesn't desapear then you accelrate it again.

trully important advises:
- try to heat your muscules before making high revolution intents.
-After a trainning session stay in low rotation to distress your muscules and avoid to get cramp on your arm.

- you have to have a firm grip on your powerball during all the trainning session.

- if you feel you harm is about to fall or you hand near to release the grip just slow down the rotor and stay at low rotation during a moment then stop the exercice.

-At high level rotation the effort is very intense and your hart can be very solicited so don't try to over do it.

Don't exceed 10 minutes a day for the 3 begining month.

Do it every day.

I préconise a session of 5 minutes centered on endurance in the morning and a 5 minute session centered on highest rotation intent in the evening.

You can invert it too.

If you feel your hand or your arm are too doulourous then try shorter session ( if 2 time 5 minute a day is too pain fool do 4 time 3 minutes a day (time here is in the main training action and not counting the heat and relaxe stage before and after the training.)

Alphe

[user]

if you want to increase your muscle mass on you arm you have to make it seriously but first you have to spent 3 month to get used your muscules to the use of the powerball. You can have very bad and painfull experience if you dont respect this delay.

Then to increase the muscle mass is very important to improve the training session time and increase it every two weeks. (I think one hour of powerball training at high speed is something impossible even for Mr. Schwarseneger. But with constant trainning who knows ...)

the way you eat is important too. To increase muscle mass you need hyper proteinic alimentation and lot of exercices.
But this can have side effect on you metabolism. If you want to look like a He-Man (or a bodybuilder champion) you'll need to have a constant medical check.

I think even at low exercising you will quickly feel more power in your hand and your harm.

Alphe

[user]

Thank you Alphe. How long have u been working on the powerball? And have u noticed any difference in your arm or wrist?

Arco

[user]

Hey Alphe how long have you been using the powerball and have you seen any results?

Arco

[user]

if you work your arms to pain like that you need to take one too two days off to make gains (hypertrophy) or else you will over train your wrist and arm

nakmuay