How to effectively do exercises for hands

In modern bodybuilding, hand exercises are considered auxiliary and are not included in the basic training. But, nevertheless, the muscles of the hands are used to strengthen the entire musculature of the body, because most exercises can not be done without their participation.

How muscles work

The muscles of the hands are divided into several types and serve different purposes. The main muscles here are the biceps muscle of the shoulder (biceps), the triceps arm (triceps), the brachial muscle and the forearm. In order to choose the most effective exercises for the hands for training, it is necessary to know the different types of their work and to be able to properly select the right load.

Usually the indicator of the degree of development of the musculature for beginners is the biceps. It is quite well developed and performs traction. These, for example, include pull-ups on the crossbar, traction on the block simulator sitting and pull rod or dumbbells in the slope.

At the same time, one must take into account that during the exercise of these exercises the main role is played by the muscles of the back, and the hands only help to execute the necessary movement. That's why the biceps is not included in the basic bodybuilding complex.

The muscles of the forearms consist of various flexors of the fingers and wrists. Without their good development, no serious hands training is possible. Therefore, they need to pay much attention. Since they participate during the execution of any exercise for the hands, it is best to postpone their training to the last stage of the exercise.

As for the triceps, it performs jogging movements and is an auxiliary for such a basic exercise as bench press lying down. The triceps muscle of the shoulder performs the function of pushing and unbending in any position.

The pelvic muscle is responsible for flexing the arm and translating the tension from the forearms to the bicep. Her good development is considered an indicator of a professional athlete.

Exercises for the muscles of the hands

To develop these muscle groups, both general and isolated exercises are used. And for beginners it is better to do exercises for hands in complex approaches for basic training of the back or chest, and more experienced athletes can apply individual movements to one particular muscle.

The basic exercises with the use of the biceps are various traction, during which the development of the muscles of the back occurs. When the basic training is mastered completely, it is possible to pass to isolating trainings. One of the best types of such training is the exercise on the board of Scott. Its other name is an inclined board.

Take the bar from the bar, sit on the simulator, rest your elbows on its surface and make some smooth movements. Performing exercises for the hands need to understand that the muscles are built correctly only with the correct approach to training. You need to choose the weight so that you can do 12 repetitions, spending 4-5 seconds on each of them.

The triceps can be trained in conjunction with the muscles of the chest and shoulder girdle - a pullover, a bench bench press and bench press up. In addition, for the development of the triceps muscle, such exercises for the hands as the extension are used.

To perform the straightening, you need to sit on a bench and lift the bar above you. Without changing the position of the body and shoulders, bend your elbows and lead her by the head. Straighten your arms and make the necessary number of repetitions. Similarly, you can train the triceps lying down.

Training of the humerus muscle is achieved by raising the bar with a grip on itself. Stand straight, holding a staple in your lowered arms, and then lift it to your chest. This exercise is similar to the exercise on the development of the biceps, but the reverse grip allows the development of the humerus musculature.

For the development of the forearms you need to take the bar and put them across the bench so that the bar is on one side of it, and you on the other. Slowly lower your wrists, and then lift them up to the stop. Make the necessary number of repetitions. It should be noted that forearms are trained as a barbell grip from above, and grip from below.

All the above exercises for hands at home are carried out in the same way as in the conditions of the gym. Even if you do not have dumbbells or barbells at home, you can take any load or tie plastic bottles filled with water or sand to a regular stick. In any case, the success of training depends only on your personal desire.