Without a well-trained and strong fist, it is very difficult to practice martial arts, and even more so to win in real combat. Beginners often miss this point and take a long time to heal for hand injuries. So it's important to know what steps to take to strengthen your fist.
Necessary
- - expander;
- - iron beam;
- - dumbbell.
Instructions
Step 1
Strengthen the tendons and wrist with a dumbbell. This is the basis of fist pumping. With some exercises, you can make your hand strong and your fist hard. Take a small dumbbell relative to your weight. Put it in one hand and lift it up with one hand. The hand itself rests on the leg. Next, flip your wrist 90 degrees and do the lifts too. After that, rotate the brush again 90 degrees and repeat this movement. Make a minimum of 10 lifts on each side. Perform at least 6-8 sets throughout the day.
Step 2
Get a rubber expander. This is the most versatile exercise for pumping a fist, it used to be very fashionable to carry this mini-trainer in your pocket and squeeze it. You will need to do the same.
Squeeze the expander whenever you are not busy or your hands are free. He will gradually give you power and strength. You will simply create an inflated fist unnoticed!
Step 3
Use a rubber ball. Here, the training mechanism is the same as with the expander. Another point is that the ball is a little more difficult to work with, since it is more difficult to squeeze. But, use this projectile in your workouts too. Make a squeezing motion on the ball alternately with each hand.
Step 4
Twist the steel long beam. This type of fist pump is the most effective and efficient! Take a narrow steel stick (beam) by the middle with one hand and begin to rotate in different directions. Do about 20-25 times and change your hand. You do not need to be very zealous with this shell, as you will quickly get tired. Therefore, do no more than 2-3 sets of 20 times. The effect will be simply amazing!
Step 5
Push up on your fists. One of the most common fist strengthening and pumping exercises used in martial arts training. Start with a small amount and add 3-5 times per set every week. This method will help your fists get used to the stress, and you will no longer be afraid to participate in sparring.
