How to pump up your hands

Today, more and more automated work of man. Cleaning in the house is much simplified thanks to household appliances, and in production, modern equipment freed a person from physical exertion. As a result, many young women and men complain of pain in the joints of the hands. Taking any set of exercises, you will see that this part of the body is paid little attention, and there are many exercises for the development of power. So, how to pump up your hands and fingers. Master only a few elementary techniques, and it will be easier for you to perform complex exercises for the development of the muscles of the hands, trunk, legs.

Do the first movements as a warm-up - without overexerting the muscles. Gradually increase the voltage, reaching the maximum possible effort.

How to pump up your hands

1. Wear sports weighting on the brush and do the usual homework. The first day is quite a few hours, then the day of the break, then increase the time.

2. Preheat the muscles of the hands to avoid injury. To do this, it is enough to rotate the brushes in one, and then the other side.

3. Practically all exercises for the development of the brush involve other parts of the body, so it is desirable to perform a small workout.

4. Starting position: sitting on the floor, bending his legs under him. Put your palms against the floor in front of you. Wrist should be together, and fingers - aside. First we transfer the weight of the body to the hands, fixing the position. Count to fifteen, then return to a sitting position.

5. Starting position: sitting at the table, laying his elbows on it. Take a load (dumbbells for 1-2 kg or weighting agents) and, holding it in front of you, move the brush away from yourself. Counting to fifteen - repeat the exercise. After - the same movement is carried out, but in the other direction.

This all can be attributed to the area of charging muscles, maintaining them in a tonus. If more serious preparation is required, then we will consider other exercises showing how to pump up the hands.

Below are the exercises that are performed with the weight. Do not take heavy weights, since the first training can result in injury.

1. The simplest exercise, used as a warm-up, is the squeezing of the annular expander. Start with a small number of repetitions and low tempo.

2. Strengthen the flexors and extensors of the brush can be done with this exercise: take a weight or dumbbells 5-8 kg (for beginners and 2-3 kg), tying the load to the middle of a round stick on a string 50 cm long. The stick is taken with the upper or lower grip (As it is more convenient) and wind the string on it, and then gently unwind. Repeat until severe muscle fatigue.

3. In addition to the above exercises, there are other options, how to pump the muscles of the brush. Take the emphasis lying on the first and second, and then on the second and third metacarpal joints. Pressing at the beginning of 30 seconds, adding daily for 2 seconds.

4. Again, we take the emphasis lying, but already on the fingers (half-bent, straight). Carry out the exercise with caution, transferring weight to the thumb and index fingers.

Talking further about how to pump up the hands, it should be noted that all the strength exercises always alternate with relaxation exercises: free rotation, flexion.

The result of training will be a tightening of bone, muscle and joint tissues, which will prevent all kinds of hand injuries in any sport.