Weak and sedentary hands can cause problems in many sports, from bodybuilding to table tennis. All presses and push-ups, deadlifts and pull-ups require increasing hand strength constantly. Sometimes the strength in the muscles is still enough to complete several approaches, but the hands are simply not able to hold the projectile. Introduce a few exercises into your workout to get rid of this problem.
It is necessary
- - dumbbells;
- - a small ball with sand inside;
- - wrist expander;
- - smooth disc from the rod;
- - a hammer.
Instructions
Step 1
Feel free to use the wrist expander whenever you can. Choose the tightest shell, twist and wrinkle it as soon as a free minute appears. If keeping an expander on your desktop is prohibited by corporate ethics, place a piece of plasticine the size of a chicken egg on the table and knead it in your palms five times a day.
Step 2
Take the hammer by the end of the handle. Place your elbow on the corner of the countertop and rotate the brush from side to side, as if pouring water from a glass. Do three sets of 16-20 reps and switch hands.
Step 3
Place your hand on a table or other level surface with the hand hanging over the edge. Take a dumbbell in your hand. The palm looks up. Lower the hand, slightly unclenching your fingers, but so that the dumbbell does not slip. After that, collect your hand into a hard fist and bend the hand towards yourself as much as possible.
Step 4
Stand up straight. Take a smooth disc from the bar, that is, without a rim. Hold the edge with your fingers for as long as you can. The arm is freely lowered down along the body. Not only the muscles of the wrist are loaded, but also the fingers.
Step 5
Take a small ball or bag full of sand. Stand facing the wall two or three steps away. Raise your arm with the ball to your shoulder, bending it at the elbow. The palm should be facing the wall. Throw the ball vigorously at the wall without swinging your arm. The throw should be carried out only by the movement of the hand. Strive to throw the ball so hard that the ball bounces into your hands. Gradually increase the throw distance.
Step 6
Take the position of an emphasis lying on your hands. Lean not on the palm, but on bent fingers. Do push-ups at a slow pace. To make the load harder, work with four or three fingers instead of five.
Step 7
Stretch your hand and forearm muscles after exercise. Stand straight, raise your straight arm in front of you, palm down. With your other hand, grasp the base of your fingers and pull the brush toward you. Hold for 15-30 seconds in the maximum stretch phase. Then relax, squeeze the wrist of the extended hand into a fist and twist it towards you. With the other hand, bend your fist towards you. Hold at the maximum point for 15-30 seconds. Change your hand.
