Strong Hands: Exercises

Not only men, but also some women dream of having strong hands. Many people attending gyms, or they purchase special equipment and do it at home, to achieve this goal. Perform exercises for the muscles of the hands recommended to all people without exception, regardless of the constitution and type of figure. After all, if you do not give biceps and triceps the proper attention, they quickly become a problem zone.

Why you need to train

Strength training of hands is becoming more relevant to the spring, especially for girls. After all at this time of year it's time to put on beautiful dresses, sarafans and T-shirts. For men, this question is always relevant, since the relief they need is perfectly visible through any clothing.

What you need to remember

As you know, strong hands are not so easy to get. When performing exercises, you must always remember about some of the nuances that will contribute to a quick and high-quality achievement of the result. Among them:

• When in doing this or that exercise you have to make efforts to bend your hands (bending arms with a barbell or dumbbells, traction for the muscles of the back, exercises on the crossbar , etc.), then, along with the rest of the muscle groups, biceps are trained;
• In exercises where efforts are required to stretch the arms (bench presses or standing, push-ups on the uneven bars or from the floor), triceps are trained;
• Thanks to the exercises of fitness, when the shells need to be held by the hands, the muscles of the forearm are involved.

Remember this is due to the fact that the muscles of the hands are small, so they can be trained and using exercises aimed at other muscle groups.

Many athletes who want to receive relief and maximally strong hands, exhaust themselves with strenuous workouts, thereby gaining magnificent pumped muscles. But such tactics are far from being to everyone's liking, as some people just want to isolate the biceps and triceps, leaving all the small muscles invisible but strong.

Exercise of brushes

Most professional athletes argue that strong hands begin with strong hands and training forearms, which can not be left without working. On how strong the brushes will be, the result of any other bicep or triceps exercise will depend. Therefore, on strong hands, training should begin with simple exercises that develop brushes and forearms.

When doing a workout, you do not need to stop at any one exercise, as it is guaranteed to lead to physical and emotional-mental fatigue.

With an expander

The most common shell for brushes is the expander, which is a rubber ring. Work out the extensor muscles will help the squeezing-unclenching of the carpal expander, which is divided into a couple of species:

• Standard squeezing and unclenching, but in the compressed position, it is necessary to hold it for about a minute;
• The same squeezing and unclenching, but only two or three fingers are needed.

This is a fairly simple, but at the same time, effective method of working out the extensor muscles. Especially it suits those who have not done sports for a long time and for too long did not pay attention to their hands. Carpal expander will help increase grip and recovery, as well as improve hand health.

At gymnastic shells

At the moment, there are two most common exercises, which require gymnastic equipment. Thanks to them, not only the brushes are being worked on, but there is also some stress on other muscles of the hands.

The first exercise is on the horizontal bar, the types of which are:

• Wis on two fingers;
• Vis in a straight position on one arm;
• Hanging with additional weight, which is attached to the waist or legs;
• Visis with slight wiggles.

In this case, two approaches are performed: one minute of muscle tension or the maximum fatigue of the hands and forearms. The duration of the approach, each person should determine for himself, based on the statistical endurance of the muscles. A good result is the duration of the vise in 2-3 minutes.

The second exercise is everyone's favorite rope climbing. In this case, the approach is limited only by the length of the rope, and therefore, it is necessary to climb up until the highest point of the rope is reached. In addition to the hands, this exercise also uses the spinal column and shoulder joints, stretching them.

Exercises at home

Most people who do not have the opportunity to attend gyms, but who have developed arm muscles, often think about how to pump dumbbells at home. This question, of course, is gaining popularity every day, but even so, there are people who do not have this projectile at home. Therefore it is necessary to consider exercises (with dumbbells and without them), with which you can easily make up for yourself a home training and gradually achieve the main goal.

Exercises for the muscles of the hands with dumbbells

With the help of the simplest dumbbells there is a great opportunity to pump the biceps without too much labor. In addition, the advantage of these exercises is the ability to pump each hand separately, because some people have arm strength is different, so for them, this feature plays an important role

So, you need two dumbbells of the same mass and chair to perform. Only two exercises will help to tone up the body and swap hands:

1. "A hammer". In the sitting or standing position, it is necessary to bend the arms with dumbbells to the shoulders either alternately, or simultaneously both hands. At the highest point, you should take a short pause, straining the muscles of your hands, and then lower them.
2. Occasional rises. Sitting on an ordinary stool, a straight arm with a dumbbell needs to be lifted up and held for 4-5 seconds, and then lowered and just raised another arm. In this case, the back should be even.

A special role is played by breathing. When lifting a dumbbell, you need to exhale, and when lowering, breathe in. Perform these exercises only three times a week, which will be enough to restore the muscles and giving them relief.

Push ups

Most often, men prefer push-ups from the floor. What muscles swing at the same time, not everyone knows, because the next day after this exercise, the arms, shoulders, the press, and also the legs hurt. It is worth noting that when performing classic push-ups, the following muscles of the arms and shoulders work:

• Triceps brachium muscles, trained during the straightening of the arms;
• Large pectoral muscles responsible for the functioning of the humerus;
• Deltoid muscles forming the relief of the shoulders;
• Biceps muscles.

Not only men, but girls often perform push-ups from the floor. What muscles are rocking - we have already figured out, and now we need to consider the varieties of this exercise, which will appeal to those who are already tired of classic push-ups. Among them:

• A broad grip, when the arms are spread as widely as possible;
• With legs thrown back above the floor;
• With cotton, which is performed during a separation from the ground.

These exercises can be used in home training and work out all the necessary muscles of the hands. Thanks to them, the result will be received fairly quickly and will remain for a long time.