The size of the fist is determined, first of all, by the features of the anatomy of a particular person. It's all about the width of the bone and the weight of the body. But what if you need to increase the size of the fist for self-defense or for practicing martial arts?
It is necessary
- - dumbbells;
- - barbell;
- - hammer;
- - ax;
- - expander;
- - tire.
Instructions
Step 1
Sign up for a gym. It all starts with general physical fitness. You just can't do without it if you don't have enough muscle mass and strength. In this case, a big fist is out of the question! Exercise with a barbell, work with basic exercises like deadlift, bench press and standing. This will give you a sharp boost in increasing hand strength and fist size. Remember to also eat well after each workout and throughout the day.
Step 2
Train your tendons with a barbell and dumbbells. In parallel with training for mass and strength, include exercises for the tendons in your process. It is impossible to increase the size of the fist only due to the mass. To begin with, take a light dumbbell in your hand, put your forearm on your leg and work only with your wrist. Lift the projectile up and down. Do this at least 15 times for each hand. Repeat this exercise daily for 5-6 approaches. In the gym, you can even use a light barbell.
Step 3
Use an ax to harvest firewood. If you've ever seen a lumberjack competition, you've probably noticed how big their hands and fists are. Most of them did not even take the barbell in their hands! A couple of hours of ax work per week will be enough to put additional stress on the shoulder girdle, forearm and hand. Taken together, all this will lead to the growth of the fist and its strengthening.
Step 4
Use the hammer in your training process. Another effective technique is hitting rubber with a hammer. Find a huge old tire from BELAZ or another dump truck. Take a hammer in your hands, step back a couple of meters from the tire and deliver a smashing blow from the shoulder. Make sure that the projectile does not damage you after impact! Repeat this 10 times.
Step 5
Press the hard expander for several minutes every day. The simplest and most cost-effective trick for pumping your fist is to squeeze an expander or a tennis ball. Take it in your hand and make a few squeezing movements. Do this for 10-15 minutes a day. You will strengthen your tendons and develop fist strength. This will directly affect its value!
