Many athletes underestimate the benefits of a wrist expander for pumping up the muscles of the hand and forearm. Many even deny any benefit from it, relying on training with dumbbells and a barbell. However, a simple rubber ring when working with a large number of sets and reps is just as useful as special machines.
Instructions
Step 1
Many ordinary people believe that the wrist expander only pumps the muscles of the palm, without affecting the development of the muscles of the forearm at all. However, it is not. Compression of the palm engages the muscles of the fingers, forearm, hand and wrist. And if you tweak your forearm barbell routine a little, you can get much better results. At the initial stage, the bodybuilder needs to exclude all forearm workouts, except for exercises with an expander. The advanced bodybuilder needs additional muscle training on non-workout days.
Step 2
As already mentioned, when the palm is squeezed, all the muscles of the palm and forearms are involved. Naturally, the muscles of the fingers are used more efficiently when working with the expander. Therefore, when visiting the gym for the purpose of healing and body shaping, it is necessary to fully stimulate the palm. Also, work with an expander for endurance "to failure" has a stimulating effect not only for the muscles of the forearms, but also for the whole tone of the body. After all, finger stimulation is good for the brain and psyche, and what is good for the mind and nervous system is good for the whole body.
Step 3
Training with a wrist expander should be paid attention to those athletes in whose sports grip strength is of no small importance - in wrestling, in tennis or in fencing. Additional exercises with an expander in your free time from basic training will be beneficial in a month - the strength of the grip and handshake will noticeably increase.
Step 4
When using an expander, some features should be taken into account. You need to squeeze the ring at an average pace: 1-2 seconds. For compression and the same for unclenching. In the presence of an adjustable spring, the resistance force is selected so that after 30-60 seconds it was no longer possible to compress it further. For each hand, do 4-6 sets. Rest between each set for 2-4 minutes. It is better to divide workouts into light and hard workouts. Rest between workouts 2 days, between hard workouts - at least 5 days.
Step 5
To train hand endurance, you can use a simple expander in the form of a rubber ring. Squeezing and unclenching can be carried out for a long time, at any pace at any time, several times a day. Hardy fingers are essential for people of different professions: climbers, musicians, cyclists and more. Regular training with a wrist expander will help people with similar professions feel that their hands have become better obedient, not tired or numb. Exercises with a rubber ring are recommended for patients to restore the mobility of the hands after injuries and injuries. Elderly - for the prevention of pain in the hands and wrists when they are overstrained.
