How to strengthen the hands - a very interesting and important question for every man. After all, he demonstrates the grip power not only when performing sports tasks, but also every day, when he greets colleagues, friends or acquaintances.
What makes a strong brush
The strength of our grip is formed due to the total activity of the muscles of the hand and forearm. If you squeeze something in your hand, you will see which muscles are tensing at this time.
Take a glass in your hand and try squeezing it slightly - note that not only the hand is tensed, but also the muscles from the wrist to the elbow - forearm.
This means that for the development of our hands, to strengthen them, we need to purposefully do exercises on all these muscles. Just squeezing the ring expander here is not enough.
And the more comprehensive the approach to solving this issue will be, the better result you will get.
Imagine grabbing on your nose. We will train!
Brush Development Exercises
Do not worry about how to pump up your hands at home - at home it is quite convenient to do this. Exercises for arms and hands do not require special simulators. If you visit the gym - fine, but without it it is quite possible to do in this situation.
Palm squeezing and unclenching
So, let's find out how to pump up your hands.
The very first and simple exercise, which is performed, including as rehabilitation after serious injuries associated with rupture of muscles and nerves, is the usual clenching of a hand into a fist.
It is done like this:
- In any position (standing, sitting, lying), clench your fists as much as possible. Hold the voltage for 5-7 seconds.
- Unclench your palm, trying to straighten your fingers as much as possible.
You will not believe it, but this exercise is difficult for some. After complex operations, a person learns to move his fingers again. It is with such exercises that rehabilitation begins.
If your hands are completely healthy and you haven’t received any injuries, work with the carpal expander. At the first stage, you can use a rubber ring, and then move on to a spring metal one.
As soon as you manage to perform 50 compressions of the selected carpal expander - go to a more rigid one. The load must constantly increase.
Different types of expanders allow you to perform spot exercises for the hands.
Choose an expander to your liking - there are round-ring, V-shaped, with a shifted center of gravity, various balls, with a dynamometer. The latter option is of interest, since you can monitor the growth of your grip strength.
This is the easiest option to shake hands at home.
You did not think that the grip swinging on the horizontal bar? Why, then, every time it’s easier to hang on it. Remember, when you first came to the horizontal bar, how much you were able to sag there, was it difficult to do? Yes. And now you just grab the bar and hang.
To pump up your wrists, you need to systematically hang on the horizontal bar for 60–90 seconds. This is also useful for the spine - it stretches, due to which the compressive effect on the roots of the spinal cord decreases. Try hanging like this every other day or every day.
By the way, if you hang a towel on the horizontal bar, grab it with both hands and train the vis in this position, you can pump the brush even better. This technique is used by wrestlers, since grasping is very important for them.
Deadlift and other exercises
For those who go to the gym and work out without athletic gloves, corns appear on their hands. For good reason, this all happens - the hands get a powerful load. Hands receive the most peak load from exercises such as shrugs and deadlifts. Especially the last exercise, when it is done with decent weights, significantly strengthens the grip.
To grip strengthened as efficiently as possible, do not take the bar with a different grip when the arms are turned in different directions. This significantly reduces the load on the fingers and palm.
Those who successfully do deadlifts rarely have an interest in how to strengthen their hands - as a rule, they already get enough pressure. However, an increase in grip helps to achieve better results in such exercises.
It happens that the grip is generally good, and the fingers are weak and thin. The question is how to pump up your fingers. If you pay attention to the anatomy of the fingers, you will see that there are practically no muscles, only tendons. Therefore, your fingers are unlikely to become thicker (and this is not necessary), as tendons grow very slowly and reluctantly. The main muscles are concentrated on the palm and between the thumb and forefinger. Here they grow well, making your palm more impressive.
Tendons from progressive exercise, as well as muscles, are strengthened. So, you need to do exercises for the fingers.
The simplest thing that comes to mind is push-ups on the fingers . However, do not immediately get up on the floor on your fingers, because we still do not know how strong your fingers are. In the worst case, one of the fingers can be broken.
To protect yourself, go to the table. Put your fingers on it as if you were going to stand on them. Press down on top of the body until you feel pain. If you need to decently lean on top before the onset of pain, then you can try to stand on your fingers on the floor.
- Get in a push up position. Place one knee on the floor and transfer the center of gravity to it.
- Stand on your fingers. Gradually remove the knee. The load on the fingers will increase. If you succeeded in standing on your fingers, try to stand like that for 5-10 seconds.
- Make sure that your fingers do not bend in the opposite direction!
With any discomfort, you should not overcome yourself, stop the exercise.
If you have strong fingers, and you calmly stand on them in a pose for push-ups, try to strain your palm. Your body will rise a little.
The next level will be doing push-ups on the fingers.
This exercise will also help pump up your hands. If it hurts you to do it - it does not matter, there are many other options!
For example, you can solve the problem of how to pump up your fingers using a ring expander. You can take it with your fingertips and squeeze if you succeed. When working with an expander, the entire palm is loaded, including fingers.
Bending and extending arms with a barbell
Brush training can be done with a barbell. You need to put your hands with the bar on your knees, fixing your elbows and shoulders, that is, everything above the wrist.
Next, do flexion with and extension of the hands at the wrists. In fact, in both cases, bends will be obtained. Just one exercise is done with a back grip, and the second with a direct one.
This is a good hand exercise when you feel that in some exercises (for example, deadlift), the grip is not enough.
By the way, when working on biceps with a direct grip, a problem often arises too: how to strengthen the wrists. Here is just for such a case, this exercise on the hand is very useful.
How to combine exercises
Performing any one exercise does not make sense. It is useless to pump up brushes with a rubber “donut” alone. Even fist muscles need an integrated approach.
The list of exercises for training may look like this:
- Vis on the horizontal bar.
- Bending the brushes with a barbell .
You can change any element to the one that you prefer.
Now you know how to pump your wrists using simple and clear exercises. Train, achieve success, share your results!