Not only men, but also some women dream of having strong hands. To achieve this, many people go to gyms or purchase special equipment and practice at home. Performing exercises for the muscles of the hands is recommended to all people, without exception, regardless of physique and type of figure. After all, if you do not pay proper attention to the biceps and triceps, they quickly turn into a problem zone.
Why you need to train
Strength training of hands becomes more relevant closer to spring, especially for girls. Indeed, at this time of year it is time to put on beautiful dresses, sundresses and T-shirts. For men, this question is always relevant, since the relief they need is perfectly visible through any clothes.
Things 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 the rapid and high-quality achievement of the result. Among them:
- when you have to make efforts to bend your arms when doing this or that exercise (bending your arms with a barbell or dumbbells, traction for the back muscles, exercises on the bar and so on), then biceps are also trained along with other muscle groups;
- in exercises where effort is required to extend the arms (bench or standing presses, push-ups on the uneven bars or from the floor), triceps are trained;
- thanks to fitness exercises, when the shells must be held by hands, the muscles of the forearm are involved.
You need to remember this because the muscles of the hands are small, so they can also be trained using exercises aimed at other muscle groups.
Many athletes who want to get embossed and maximally strong arms exhaust themselves with strenuous workouts, thereby gaining excellent muscle build-up. But this tactic is not for everyone's liking, as some people just want to highlight biceps and triceps, leaving all the small muscles invisible but strong.
Brush training
Most professional athletes claim that strong hands start with strong hands and forearm training, which cannot be left without elaboration. The result of any other biceps or triceps exercise will depend on how strong the hands will be. Therefore, for strong hands, training should begin with simple exercises that develop the hands and forearms.
When doing a workout, you don’t need to dwell on any one exercise, as this is guaranteed to lead to physical and emotional-mental fatigue.
With expander
The most common shell for brushes is an expander, which is a rubber ring. Work out the extensor muscles will help squeeze-unclench of the carpal expander, which is divided into a couple of types:
- standard compression and expansion, but in a compressed position, it is necessary to delay it for about a minute;
- the same squeezes and unclenches, but you need to perform them only with two or three fingers.
This is a fairly simple, but at the same time effective method of working out the extensor muscles. It is especially suitable for those who have not been involved in sports for a long time and have not paid attention to their hands for too long. Hand expander will help to increase grip and recovery, as well as improve hand health.
On gymnastic apparatus
At the moment, there are two of the most common exercises, which will require gymnastic apparatus to complete. Thanks to them, not only the brushes are worked out, but also a certain load is placed on other muscles of the hands.
The first exercise is hanging on the horizontal bar, the varieties of which are:
- hanging on two fingers;
- hanging upright on one arm;
- hanging with extra weight, which is attached to the belt or legs;
- hanging with slight swaying.
In this case, two approaches are performed: by the minute of muscle tension or until the hands and arms are completely tired. Each person should determine the duration of the approach for himself, based on the statistical endurance of the muscles. A good result is the duration of the hang 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 involves the spinal column and shoulder joints, stretching them.
Home Exercises
Most people who are not able to attend sports halls, but who have developed arm muscles, often think about how to pump their arms with dumbbells at home. This question, of course, is gaining popularity every day, but even so, there are people who do not have this shell at home. Therefore, it is necessary to consider the exercises (with and without dumbbells), with which you can easily create for yourself a home workout and gradually achieve the main goal.
Dumbbell Arm Muscle Exercise
With the help of the simplest dumbbells, there is a great opportunity to pump up your biceps without any extra labor. In addition, the advantage of these exercises is the ability to pump each arm separately, because some people have different arm strengths, so for them this feature plays an important role
So, to perform, you need two dumbbells of the same mass and a chair. Only two exercises will help tone the body and pump up your hands:
- "Hammer". In a sitting or standing position, it is necessary to bend the arms with dumbbells to the shoulders either alternately, or both arms at the same time. At the highest point, you should make a short pause, while straining the muscles of the hands, and then lower them.
- Alternate ascents. Sitting on a regular stool, you need to raise your straight arm with a dumbbell up and hold it for 4-5 seconds, and then lower it and also raise the other hand. The back should be flat.
A special role is played by breathing. When lifting the dumbbell, you must exhale, and when lowering, inhale. Performing these exercises is enough only three times a week, which will be enough to restore the muscles and give them relief.
Push ups
Most often, men prefer push-ups from the floor. Not everyone knows which muscles swing at the same time, because the day after this exercise the arms, shoulders, abs, and legs hurt. It is worth noting that when performing classical push-ups, the following muscles of the arms and shoulders work:
- triceps muscles of the shoulder, training while straightening the arms;
- large pectoral muscles responsible for the functioning of the humerus;
- deltoid muscles forming the relief of the shoulders;
- biceps.
Not only men, but also girls often perform push-ups from the floor. What muscles are swinging - we have already figured out, and now we should consider the varieties of this exercise that will appeal to those who are already tired of classic push-ups. Among them:
- wide grip when arms are spread apart as wide as possible;
- with legs thrown back above floor level;
- with cotton, which is performed during the take-off.
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 obtained quite quickly and will remain for a long time.