Acquire and maintain Strength is a challenge in any kind of circumstance, but when you have a broken doll, that challenge becomes even more difficult. You may be tempted to stop training your upper limb completely and dedicate yourself to training with the lower part of your body or start aerobic exercise. However, with a modified program wisely, you can still maintain strength in the torso. Just be sure to check all that is necessary with your health care provider before returning to the gym.
The pain game
It may seem obvious, but avoid anything that causes you pain. Your doctor or physiotherapist should be able to advise you on the warning signs when training, but avoiding pain is a good idea. If your wrist hurts in the least, stop doing the exercise you are doing immediately and move on to do something else.
The Awakening of Devices
Devices that do not require the use of restraining muscles are very useful when training with an injured or fractured wrist, says Coach Courtenay Schurman of Body Results in Seattle. The pectorals dams (pec deck flyes) are a good option together with the lateral dams, since with both strength is made with the upper part of the arms, not with the wrists. It is also likely that you can do some exercise with a resistance band to work your upper back. Try to do exercises stretching the resistance band outward. Tie the band around your forearms instead of using your hands. Stretch arms out to chest level and separate arms while shoulder blades tightly together.
More repetitions instead of more weight
Instead of trying to lift a lot of weight and make progress on the amount of weight you lift, focus on increasing the number of repetitions. If you lift a lot of weight and do sets of six repetitions or less, you will acquire as much strength as possible. If you lift less weight and do series of 12 to 20 repetitions, you may not acquire as much strength as possible, but you will increase your resistance. Also, training with less weight is less dangerous and less strength is made with the joints.
Your best side
Doing more exercise with the side of the body that is not injured is another way to keep progressing in the gym. You may worry about creating imbalances between both arms, but many athletes suffer from these imbalances, according to Eric Cressey, coach of Boston. If you have injured your wrist harder you can use recovery time taking the opportunity to strengthen your weaker side. Do exercises such as dumbbell rows, lat pull-downs, and dumbbell shoulder or chest presses with one arm.