Many athletes are accustomed to focusing on the deltoid muscles, triceps, biceps, back and chest, completely forgetting about the wrists, which also require elaboration for the full development of the body. Instructions to the technicians will tell you how to strengthen your hands at home and on simulators.
The importance of brush strengthening
Why strengthening hands is just as important as other muscles. The fact is that thanks to the developed brushes, just like the forearms, the development of the remaining muscles is carried out more efficiently. To train the brushes is necessary in the process of each sports training. The study of this part of the body reveals the physical capabilities of the athlete even more. Indeed, many persistently perform exercises on the main muscle groups, without attaching importance to the hands.
Ultimately, despite successful results, the hands remain weak. Strong hands should be in every athlete. For this, there is a separate exercise program with effective techniques. How to strengthen the hands for a good grip, prevent injuries in the joints and restore the wrists thanks to training, we will consider further.
Warm up
There are several ways to strengthen the wrists and hands. It is also necessary to warm up before exercise. You can use an expander to knead. Using the expander does not force you to have special skills, it is lightweight and easy to use, which allows you to flex your brushes anywhere. After a couple of weeks of use, you can already notice the first results.
For starters, you can start with 10 compressions. After some time, you need to cyclically repeat the warm-up up to 2 sets of 10 times. Between approaches recommended a break for 2-3 minutes. Further, the training should continue for a few more minutes.
Another way to warm up before strengthening the hands with strength exercises is to squeeze and unclench your palm without an expander. Almost the same technique is involved here. It also helps restore brushes after injuries.
Performance:
- Clasp your hands into fists as much as possible. Keep energized for 5 minutes.
- Then open the palm and straighten all fingers as much as possible.
This exercise is not as easy as it might seem at first glance, but nevertheless quite effective.
Impact Strength
The strength of the blow depends on how well the hands are designed. The wrists should be quite strong if the activity is related to martial sports. To increase strength and protect yourself from possible injuries, consider how to strengthen your hands for a blow.
Every day you should perform a simple set of exercises that are available even at home.
- Emphasis lying on fists. The main load should fall on the bones of the index and middle finger.
- Fists in a compressed state are fixed with thumbs and are parallel to each other. To begin with, you can “pump on knuckles” to strengthen tendons.
- Next, fists need to be turned as if ready for a direct hit. We pump our hands in order (left, right).
- Then the push-ups on the fingers begin. Push-ups from the floor first begin with five fingers, then three and then two. For more prepared, you can complete the exercises with one finger.
With a minimum level of preparation, it is quite difficult to complete the exercise right the first time. With regular exercise, training over time will become easier. Do push-ups 5-7 minutes a day, increasing the time in accordance with the level of endurance.
Home exercises
How to strengthen hands with improvised means? The strength in the hands is formed by strengthening the hand and forearm. How to strengthen hands at home with the most popular methods? The following exercises stand out:
- With a bench and dumbbells (can be replaced with household items). Before the bench should kneel. Hold dumbbells in your hands and lay them on a bench parallel to each other, and then lift them to yourself.
- To put a chair opposite yourself and try to lift it, maximally straining your wrists. Several approaches should be followed with short breaks.
- If there is a home horizontal bar, it should be hung every day for at least a minute, ideally 90 seconds. The brush can be strengthened even better with a towel. You need to hang it on the horizontal bar and grab it with both hands.
- Arm curls are also important for intense workouts. You need to sit straight, straighten your back, take the dumbbell in your hand and position it so that it lies on the upper part of the leg in the thigh area. Next, you should raise and lower the dumbbell. In this mode, do 3 sets of 20 times.
- Flexion of the wrist. It is performed in the same way as when bending the arm; work with the bend is done specifically on the wrist.
- Push-ups on the outside of the palm. For beginners, it is recommended that you just stand upright for some time. You can train your hands alternately. The hand is placed palm down parallel to the other and looks in her direction. In this mode, you need to pump each hand.
Brushes and fingers
The benefits of working out the fingers are very significant. During push-ups on the fingers, the body receives a tremendous load. The following muscles are worked out from the main muscles:
- thoracic;
- forearm
- triceps;
- broad back muscles;
- front delta bunches;
- press;
- hips;
- quadriceps;
- buttocks;
- caviar.
How to strengthen fingers and hands with other exercises:
- Finger flexion. At the same time develops the muscles of the arms and fingers. You need to take a dumbbell and place your hand on your hip, palm looks up. When lifting the dumbbell, the fingers are compressed, when lowering, they are opened.
- Internal flexion of the wrist. Taking a dumbbell in your hand, you need to straighten and bend your wrist. The palm should look down, and the elbows are pressed to the hips. For effectiveness, you need to perform at least 3 approaches 20 times.
Such classes are recommended for those who are actively engaged in sports activities and take power loads, as well as wrestlers and just as a preventative measure for weakness in the wrists. After injuries or joint ailments, it is recommended to use a special tape. It will fix the folds and protect the hand from unnecessary movements.
Strength Exercise Complex
To strengthen the hands in the gym, there is a set of further exercises:
- Deadlift. With such serious exercises, the hands take on the strongest load. It is advisable to take the bar with the same grip so that the load is maximum.
- Carpal expander. Put on the hand, grab the lever with your fingers and keep your hand in the fist as much as possible. When bending the brush, resistance should be felt. The force is regulated by a special spring. Such a simulator is used for air strikes.
"Bodybuilding" exercises with weights remarkably strengthen the hand.
Beginners Cautions
You should not train your hands when you receive serious injuries or chronic pain in the shoulder girdle, elbow, or wrists.
With increased pressure, it is also worth abandoning such loads.
Weight problems can lead to undesirable consequences.
Incorrect work with the forearms and hands can quickly lead to unpleasant consequences.
Common causes of injury:
- Overload. The load that lays on the ligaments and tendons must be calculated correctly. It is not recommended to perform complex exercises more than once a week.
- Lack of warm-up. You can’t think that small muscles do not need to be warmed up.
- Time to recover. Sufficient time should be devoted to rest to avoid overload.
Reviews
Experienced athletes recommend paying great attention to the development of the hands, but at the same time choose the right techniques for training. Much depends on the ultimate goal, each sport has its own characteristics, and exercises should be carried out in accordance with the needs.
In any case, the development of brushes is an integral part of strength training. Strengthening this part of the body will improve tremors and jerks, which in the future will reduce the chances of injury.