To date, there are a lot of various exercises aimed at strengthening the muscles, ligaments and tendons of the hands. There are two types of exercises - active and passive. The best result is given by training hands using active exercises. For most athletes, the number of repetitions and the weight of the cargo will be determined depending on their age, weight and many other indicators. But it’s worth more specifically talking about the exercises themselves, with which you can strengthen the muscles of the hands.
One of the most effective exercises is push-ups. At the very beginning, many complain that their
hands hurt after training. But this is a very ordinary phenomenon that will disappear in a few days. It is also best to start push-ups on a soft base. And after a certain time it will be possible to move to a harder surface. In the event that
physical fitness is not too good, you need to start the exercise, standing on your knees. It is necessary to do push-ups with different grips.
The second way with which the hands are trained is to wind a rope with a load suspended on it. The weight of this load will depend on physical fitness. And at the very beginning it is best not to overdo it.
Hand muscle training can be done with an expander or a special rubber ball. It will be useful to perform the exercise with this equipment with both hands at the same time. Crumpling a newspaper should be considered an excellent exercise. To do this, you need to put a simple newspaper on the table and start crushing it, so that in the end it turns into a crumpled ball. For the first time, even one newspaper will be enough.
In addition, the training of the hands can occur due to push-ups from the wall. To do this, you need to stand against the wall at a distance of one meter from it, then rest with your hands and begin directly pushing. An additional obstacle may be a partner who will put pressure on his back.
If you are going or going somewhere, you can work with the carpal expander. This is a very convenient exercise that does not take much time. Hand training can also take place using the crossbar. All you have to do is pull yourself up while applying different grips. In America, hanging on the horizontal bar with the highest possible weight is very widespread. There is nothing special about it, but this exercise trains the tendon quite effectively.
It is widely believed that by performing the following so-called passive exercises, you can strengthen the muscles of the hands:
- Unscrewing linen and knocking out carpets.
- Tearing paper into small pieces. To do this, you can take calendars or newspapers.
- Crushing hands walnuts.
- Raising a chair, holding his leg with one hand. At the same time, it is necessary for the chair to come off the surface completely.
If you regularly perform all the above exercises, then you will not have to wait long for the result!