Getting
Started
|
| Positive Resistance |
|
Positive resistance is achieved with the RGT Wrist Builder by extending to a full range of motion at which
point you cannot further extend. |
Negative Resistance |
|
Negative resistance is achieved by slowly returning to the
original starting position. |
Adjusting the RGT Wrist Builder |
|
 As
pictured to the left, grasp the RGT Wrist Builder just above
the forearm piece (the curved end) and squeeze the spring to allow the wrist piece (center
piece) to move up and down. Having the wrist piece closer to he curved end allows for less
resistance making the exercises easier to perform. There are at least three different
settings allowing for varying degrees of difficulty.
Easily adjusted resistance levels -- just squeeze forearm piece together and slide wrist piece to
the desired position.
|
Most Effective Exercise Form |
|
As with any piece of exercise equipment, proper form is of
prime importance. The RGT Wrist Builder is unique in that it
allows the user to perform both positive and negative exercise with each individual
movement. From the starting position the first move is positive. Take the exercise to full
extension on a count of "one," hold that position for a count of one and return
(the negative) to the starting position on a count of one, two, three and repeat to 10
repetitions. As your fitness level increases, increase your repetitions and your sets.
This is the proper form to maximize the efficiency of the RGT Wrist
Builder. |
Let's Exercise
|
| Warm-Up |
|
As in all exercises, stretch the wrist muscles before
starting to strengthen!
Stretch the muscles of the forearm by moving one hand to all possible directions with the
other hand. For the first 1-2 weeks, a gradual increase in sets and repetitions and hold
for 20-30 seconds is recommended. It is best to start out with 1 set of 10 repetitions in
all directions, once a day for the first week, then increase to 2 sets the second week and
3 sets the third week.
|
| Exercise #1: Wrist
Flexion |
(muscles worked) |
| 1. |
Three sets of 10 repetitions. |
| 2. |
Place the RGT forearm piece
on the posterior (back side) of the forearm and wrist piece mid-palm side of the wrist. |
| 3. |
Grip hand piece and flex wrist. |
|
|
| Exercise #2: Wrist Extension |
(muscles worked) |
| 1. |
Three sets of 10 repetitions. |
| 2. |
Place the RGT forearm piece
on the anterior (palm side) of the forearm and wrist piece mid-back side of the wrist. |
| 3. |
Grip hand piece and extend wrist. |
|
|
| Exercise #3: Wrist
Supination |
(muscles worked) |
| 1. |
Three sets of 10 repetitions. |
| 2. |
Place the RGT forearm piece
on the anterior (palm side) of the forearm with the wrist piece on the posterior wrist. |
| 3. |
Hold the RGT Wrist Builder
down on your leg or a table and rotate the wrist/hand to the thumb up position. |
|
|
| Exercise #4: Wrist
Pronation |
(muscles worked) |
| 1. |
Three sets of 10 repetitions. |
| 2. |
Place the RGT forearm piece
on the posterior (back side) of the forearm with the wrist piece on the anterior wrist. |
| 3. |
Hold the RGT Wrist Builder
down on your leg or a table and rotate the thumb to the thumb up position. |
|
|
| Exercise #5: Wrist
Radial/Ulnar Abduction/Deviation |
(muscles worked) |
| 1. |
Three sets of 10 repetitions. |
| 2. |
Grip the RGT forearm piece
on the hand piece with your left and right hands. |
| 3. |
Flex your wrists on opposite hands in opposite directions
using a twisting motion on the RGT. |
|
|
