June Riding Tip: Wrist and forearms:
Get your wrist and forearms in shape by doing this exercise. Make it yourself by getting a stick about 28 to 31 inches. Drill a hole in the middle and attach a rope with a weight on it. I have a 2½ lbs. weight but you can go up to 5lbs.
Hold the bar straight out, it should be around chest high with the rope fully extended at the bottom. Roll the weight up and over the bar only using your hands, keep your arms and body in place. Continue to roll it down with control. The workout I do is 3 sets of 3 to 6 reps 3 times a week.
After each rep, I like to stretch my arms by pushing my hands together and lifting my elbows upward for 15 sec. I then put my arms behind my back to open my chest and pull my shoulders back just to feel recharged and ready for the next set. I include this in my routine of jump rope, rowing machine, back extensions and shoulder press. I finish with a quick run around the block for a workout that takes me around 45 min total.