Today, more and more automated human labor. Cleaning the house is greatly simplified thanks to household appliances, and modern equipment in the production freed a person from physical exertion. As a result, many young women and men complain of pain in the joints of the hands. Taking any set of exercises, you will see that little attention is paid to this part of the body, but there are quite a lot of exercises for developing strength. So, how to pump up your hands and fingers. Master just a few elementary techniques, and it will be easier for you to perform complex exercises to develop the muscles of the arms, trunk, legs.
Do the first movements as a warm-up - without straining your muscles. Gradually increase the voltage, reaching the maximum possible effort.
How to pump up your hands
Put sports weights on your hands and do your usual homework. On the first day, a few hours are enough, then a break day, after which increase the time.
Warm up the muscles of the hands to avoid injuries. For this, rotation of the brushes in one and then the other side is enough.
Almost all exercises for the development of the hand involve other parts of the body, so it is advisable to perform a small warm-up.
Starting position: sitting on the floor, bending his legs under him. Place your palms in front of you on the floor. The wrists should be together and the fingers to the side. First, transfer the body weight to the hands, fixing the position. Count to fifteen, then return to a sitting position.
Starting position: sitting at the table, putting his elbows on it. Take the load (1-2 kg dumbbells or weighting materials) and, holding it in front of you, make a brush move away from you. Having counted to fifteen - repeat the exercise. After - the same movement is performed, but in a different direction.
All this can be attributed to the area of muscle charging, maintaining them in good shape. If more serious preparation is required, then we will consider other exercises showing how to pump up the hands.
The following are exercises that are performed with weight. Do not take heavy weights, since the very first training session may result in injury.
1. The simplest exercise, used as a warm-up, is to compress the ring expander. Start with a few reps and a low pace.
2. You can strengthen the flexors and extensors of the hand with the following exercise: take a weight or dumbbells of 5-8 kg (2-3 kg is suitable for beginners), tying the weight to the middle of a round stick on a 50 cm long lace. Take a stick with an upper or lower grip (as it is more convenient) and wrap a lace around it, and then carefully unwind it. Repeat until severe muscle fatigue.
3. In addition to the above exercises, there are other options for pumping up the muscles of the hand. Take emphasis on the first and second, and then on the second and third metacarpal joints. An initial push-up is performed for 30 seconds, adding 2 seconds daily.
4. Again we accept the emphasis lying, but already on the fingers (half-bent, straight). Exercise with caution, transferring weight to the thumbs and index fingers.
Speaking further about how to pump up the hands, it should be noted that all strength exercises always alternate with relaxation exercises: free rotation, bending.
The result of training will be the compaction of bone, muscle and joint tissues, which will prevent all kinds of hand injuries in any sport.