Do you armwrestle or just want a strong handshake? Maybe you enjoy climbing, or do you need strong hands for any other sport? In any case, if you are interested in pumping up your hands, see the instructions below for how to do it.
Instructions
Step 1
Head towards the horizontal bar. Hanging on the horizontal bar perfectly strengthens the muscles of the hands and forearms. Hang on the bar for 30 seconds. Do several sets every day. The exercise will be more effective if you pull up a little and hang in this unstable state.
Regular pull-ups will also help you build your hands. Pull up with forward and backward grips to pump more fully.
You can also hang on each arm alternately.
Step 2
Buy a hand expander. This device is perfect for our task. The expander strengthens their hands and people who have suffered a hand injury and just athletes, such as wrestlers. Squeeze the expander 200-300 times in a row with each hand until your forearms swell like a sailor Popeye. With a short pause, repeat the approach for each hand. You need to do this exercise regularly, almost daily.
Step 3
Exercise with a barbell or dumbbells. An excellent exercise for strengthening your forearm muscles is dumbbell or barbell flexion. In this case, the weight should not be very large. 10 kg is enough for a fairly experienced athlete. The emphasis in this exercise should be on the number of repetitions and the duration of the delay of the projectile at the top point. Hold the dumbbells or barbell for about 10-15 seconds at the top point, and lower the projectile back slowly.
Step 4
Use a widget. This is a small inertial ball that can be squeezed, twisted, rolled, and in parallel work at a computer. Most often it is used by tennis players for their training, but it is also suitable for others who want to pump up their hands.
