Gymnastics for the hands: a set of exercises

Hands - the main tool of man. Without strong and healthy limbs, people lose their capacity for work, even if their activities are connected mainly with mental labor. Any idea and idea can be checked only with your hands. Since most modern people lack physical activity, the question of maintaining their physical form becomes more relevant every year. Today we will talk about health and efficiency of hands, and also consider several sets of exercises, each of which has its own purpose.

Strength exercises for hands

First of all, we will discuss the general strength training, which is suitable for healthy people. Strength gymnastics for the hands is aimed at increasing their efficiency and giving the muscles a tone. The upper limb of a man consists of a flexor (biceps), extensor (triceps) and forearm, which is responsible for all movements of the wrist. Based on the appointment of muscles, a training plan is built.

Training biceps

As already mentioned, the biceps (he is the biceps arm muscle) is responsible for flexing the arm. Therefore, in order to work it out, it is necessary to do just this movement, but with burdening. Flexions on the biceps have several varieties. Briefly discuss the main of them.

Standing with dumbbells or a barbell . The starting position: the legs are shoulder-width apart, hands with a shell are turned by the palms of themselves, the body is even. Fixing the trunk in this position, you can start moving. Hands rise to the chest on exhalation, and descend on inhalation. At the same time, they should be lowered slightly more slowly than lifting them. If you want to work only biceps in the work, and the forearm does not "steal" from him part of the load, when lifting relax your wrist, do not turn it to yourself. If you do this exercise with dumbbells, then you can raise your hands both in parallel and in turn.

Hammer bending . This exercise connects to the work also the brachial muscle of the forearm. The starting position is the same, only hands are placed with the palms to the body and create with dumbbells something similar to a hammer. When lifting, it is important that this "hammer" was even, and the brush did not stop the projectile. In other respects, the principle is the same as in the previous exercise.

Bending of the hands sitting . It is performed separately for each hand. Starting position: sitting with legs apart, the back leans forward, and the working arm rests with the elbow on the inner surface of the thigh. The gnaw and the technique of motion are the same as when standing.

Since we are now considering the general tone of the hands, and not the concentrated elaboration of a particular muscle, you can combine these exercises with others. For example, you can do bending, sitting not in a chair, but in deep squatting it will connect the hips and buttocks to work.

Triceps training

Gymnastics for the hands must necessarily include the development of the triceps. There are at least three reasons for this: this muscle gives the arm the bulk; In everyday life it is less loaded than the biceps; Triceps is the zone where "flabbiness" is first formed. As you already know, the main function of this muscle is to extend the arm. From this, and should start off, planning a set of training. Exercises for the triceps quite a lot. Let us analyze two of them.

The press was dumbbells because of the head . This is the simplest, but very effective exercise. It is performed with one heavy dumbbell. You can make the bench press because of the head, both standing and sitting, the main thing is that the back should be flat. The projectile is taken with both hands and rises above the head. On inhalation, he gently falls over his head with the help of bending his hands, and on exhalation - returns back. That's all. If desired, you can do the same with two smaller dumbbells.

A press of dumbbells on the triceps lying down . Starting position: lying on the back, working arm in an upright position. The dumbbell can be perpendicular to the body or parallel. Accordingly, in the first case, the projectile drops to the chest, and in the second - to the ears. You can do the exercise for two hands at the same time. Technically, the movement does not differ from the bench press of standing dumbbells.

Universal Exercises

Gymnastics for the hands is aimed at maintaining muscle tone, so instead of concentrated muscle training, it is possible to perform basic exercises that involve several muscle groups and joints at once. For the biceps, an excellent basic exercise is pull-ups on the crossbar. In addition to the biceps muscles of the shoulder, they well train the back. As for the triceps, it is perfectly worked out with push-ups on the uneven bars, in which the pectoral muscle is also connected. The same action is exerted by push-ups from the floor. The three listed exercises, each of which has several variations, are enough to keep the hands in normal form.

Forearm

Usually the gymnastics for the hands does not include the training of this muscle group. Moreover, even professional bodybuilders often ignore it. The reason for this is simple - the forearm works almost in all exercises on the hands, as it is responsible for the grip strength and the position of the wrist. Therefore, usually with the working capacity of the forearm, no one has any problems. However, just in case, we will analyze a couple of exercises.

To train a forearm is not difficult. Sit on a chair in such a way that the hips are parallel to the floor. Take a dumbbell or a barbell and place your forearms on your hips so that the brush hangs from them. In this case, the palms should look up. This is the starting point. Now you need to relax the brushes and lower them, and then raise them as high as possible without lifting your forearms from your hips. Try to do the same action, only with the palms down. By the same principle, it is possible to work the forearms with the hands down. The main thing is that only the brush should move.

Stretching

An important component of the health and strength of the muscles is their elasticity. To achieve elasticity and good metabolism in muscle tissues, you need to stretch them. The main exercises for stretching the arms:

• Pull one limb in front of you, and then take its second by the elbow or shoulder and pull it toward the body. Slightly press down your arm and feel how your shoulder stretches.
• Raise your arm up and bend so that your hand is behind your head. With the other hand, press the elbow first so that the triceps stretch.
• Get both hands behind your back: one from above, and the other from below. Try to close them in the castle. If you can not reach it, use a towel.

Stretching always happens through a light pain, so do not feel sorry for yourself.

Warm up

Another important point is gymnastics for the joints of the hands. Remember the school lessons of physical culture, or rather the warm-up, which is usually done at the beginning. All kinds of rotation of the shoulder, elbow and wrist joints will provide health and efficiency to the hands. In addition, the warm-up must be performed before strength training.

Now we will start more specific kinds of gymnastics, which are necessary for rehabilitation after various traumas.

Cardiovascular problems

Is gymnastics performed during the stroke? Let's consider this issue in more detail. After a stroke, fingers can "disobey". To get rid of this problem, you need to take care of the fine motor skills. To train fine movements, apply small items that need to be handled. It can be, for example, a special ball with spines. Gymnastics of the hands after a stroke includes such exercises on motor skills:

• Tearing with two balls or simply walnuts.
• Separation of beans from peas. To enhance the effect, you can do it with your eyes closed.
• Gathering puzzles and other manipulations with small details that require accuracy.

And do not neglect all sorts of everyday movements (twisting / unscrewing nuts, turning lights on and off and so on).

Recovery after injury

How is the gymnastics for the hands after the fracture? Can I even load the injured limb? To return to work, you need the gymnastics of the hands. At a fracture, especially if it is heavy, you have to wear gypsum for a long time. When a person is removed, the process of rehabilitation does not end. As a result of complete immobility, the muscles stagnate, and the blood flow in them decreases daily. To return a limb to life, it can be from two weeks to a month.

Here are a few exercises that will help accelerate this process:

• First, take a plasticine in your hand and slowly try to stretch it to a soft state.
• Sit on a chair and close your hands in front of your chest so that your hands tighten against each other. Without diluting them, try tilting them to the sides. Be careful when it comes to a broken arm.
• Take the tennis ball, try to throw it into the wall and catch it. Do not allow sharp movements and do not fuss.
• Handle the balls, which we already mentioned above.

All the above exercises are aimed at developing the brush, since it is with it that most of the problems of the recovery period are associated. Perform them three times a day.

Gymnastics for the hand after removal of the lymph nodes

When removing the axillary lymph nodes there is a risk of edema of the hand. To cope with it, except for other treatment, a person will need special exercises. Gymnastics for the hands is represented by such exercises:

• First, you need to warm up the body and prepare it for activation of the lymphatic system. With light circular motions, the face, neck and ears are rubbed upward. Rinse them until the skin is a little warmer.
• The same thing needs to be done with the hips, abdomen and sternum.
• Now we turn to rubbing the hands. First, the inner surface is rubbed, then the outer one. Moving is from the palm to the shoulder.
• When the body is warmed up, it is necessary to lie on your back and for a minute exercise tension / relaxation of the muscles of the hands. Each of the stages should take no more than 2 seconds.

First you need to do these exercises three times a day. Then, when the muscles get used, you can increase the load. The main thing in rehabilitation is not to make yourself tired.

Conclusion

Today we learned how to support your hands in a tonus and rehabilitate after some diseases. Gymnastics for the hands of women does not differ from the male, as it is aimed at the overall development of the limbs, and not at their "pumping".