Hitch

After productive stress, careful relaxation is necessary in order to avoid. To do this, you will need to perform the following steps:

• Stretch your straight arms in front of you and stretch your hands with the outside of your fingers down. Then relax right hand while continuing to hold the left. Grab the fingers of the tense hand of the other and apply pressure to further stretch the muscles. Repeat the steps on the other side.
• Stretch your arms forward again. Try to move your hands to the side until you feel voltage in all adductor muscles.
• Place your palms together in front of your chest. As you inhale, point your fingers down to the characteristic tension or discomfort.
• Now place your palms together behind your back. As you inhale, press your palms against each other with effort. Exhaling, relax.
• Get one bent arm behind the back from above, the other from below and try to chain them into the lock. After 5-10 seconds lean forward while elbow upper hand should be strictly parallel to the back. Swap hands and repeat the previous steps again.

Train this area of ​​the limbs every 7-10 days and over time, any weights or heavy bags will easily give in to you. The regularity of classes and gradual progress in complexity will give systematic results.

How to strengthen the hands is a very interesting and important question for every man. After all, he demonstrates grip strength not only when performing sports tasks, but also every day when he greets colleagues, friends or acquaintances.

What makes up a strong brush

The strength of our grip is formed due to the total activity of the muscles of the hand and forearm. If you squeeze something in your hand, you will see which muscles are tense at this time.

Take a glass in your hand and try to squeeze it slightly - note that not only the hand is tensed, but also the muscles from the wrist to the elbow - the forearm.

This means that in order to develop our hands, to strengthen them, we need to purposefully do exercises on all these muscles. You can't do it just by squeezing the ring expander.

And the more comprehensive the approach to solving this issue, the best result You'll get.

Imagine that you have a grip competition on your nose. Let's train!

Hand Exercises

Do not worry about how to pump up your hands at home - it is quite convenient to do this at home. Exercises for arms and hands do not require special simulators. If you visit the gym - fine, but without it it is quite possible to do in this situation.

Squeezing and unclenching the palm

So, let's find out how to pump up the hands.

The very first and simplest exercise that is performed, including as a rehabilitation after serious injuries associated with rupture of muscles and nerves, is the usual clenching of the hand into a fist.

It is done like this:

1. In any position (standing, sitting, lying down), clench your fists as tightly as possible. Hold tension for 5-7 seconds.
2. Unclench your palm, trying to straighten your fingers as much as possible.

You will not believe, but this exercise is difficult for some. After complex operations, a person learns to move his fingers again. It is with such exercises that rehabilitation begins.

If your hands are completely healthy and you have not received injuries, work with a carpal expander. At the first stage, you can use a rubber ring, and then switch to a spring metal one.

As soon as you manage to perform 50 compressions of the selected carpal expander, switch to a harder one. The load must constantly increase.

Various types of expanders allow you to perform point exercises for the hands.

Choose an expander to your liking - there are round-ring, V-shaped, with a shifted center of gravity, various balls, with a dynamometer. The latter option is of interest, as you will be able to monitor the growth of your grip strength.

This is the easiest option that allows you to swing your arms at home.

Horizontal bar

Have you thought that the grip swings on the horizontal bar? Why then every time it is easier to hang on it. Remember when you first came to the horizontal bar, how long you could hang there, was it difficult to do? Yes. And now you just grab the bar and hang.

To pump up the wrists, you need to systematically hang on the horizontal bar for 60-90 seconds. This is also useful for the spine - it stretches, thereby reducing the squeezing effect on the roots. spinal cord. Try hanging like this every other day or every day.

By the way, if you hang a towel on the horizontal bar, grab it with both hands and train the hang in this position, you can pump up the brush even better. This technique is used by wrestlers as the grip is very important to them.

Deadlift and other exercises

Those who go to the gym and work out without athletic gloves get calluses on their hands. It is not without reason that all this happens - the hands receive a powerful load. The hands get the most peak load from exercises such as shrugs and deadlift. Especially the last exercise, when done with decent weights, greatly strengthens the grip.

To strengthen the grip as effectively as possible, do not take the neck with different grips when the arms are turned in different directions. This significantly reduces the load on the fingers and palm.

A list of exercises for training might look like this:

1. Hanging on the horizontal bar.
2. Expander.

You can change any element to the one you like best.

Now you know how to pump up your wrists using simple and understandable exercises. Train, achieve success, share your results!

When it comes to arm training, pumped up biceps and well-developed triceps immediately come to mind. Few people care about strengthening and pumping up their wrists and fingers, although this is a necessary and useful thing. The strength of a handshake has always been an indicator of the level of courage, let alone the importance of pumped up hands for an athlete. Strengthen the brushes in order to have strong grip and also to prevent sports injuries.

Wrist muscle anatomy

The anatomy of the wrist muscles is quite complex and interesting. And the work to strengthen them is very laborious.

In short, our brushes consist of:

• worm-like muscles;
• palmar and dorsal interosseous muscles;
• muscle groups of the thumb;
• muscle groups of the thumb.

The muscles of the hands are directly related to the muscles of the forearm, so exercises aimed at strengthening the first group of muscles work out well the second.

How to pump up your wrists at home

Let's start with exercises designed to strengthen our grip and strengthen our forearms.

Squeezing and unclenching the palm

The first exercise is the most famous and simple, it does not require any additional sports equipment. But despite its simplicity, clenching and unclenching the palm is very effective and efficient. It is used both as a warm-up for tired hands, and as a rehabilitation exercise after serious injuries and even operations.

1. Clench your fist with maximum force.
2. Hold your fist clenched for 5-10 seconds.
3. Unclench it by straightening your fingers as much as possible.

For this exercise, an auxiliary tool is already required, namely, an expander. There are many varieties of this sports simulator, but now we are only interested in carpal expanders. They, in turn, are divided into:

• torsion
• spring
• U-shaped

The load of these expanders can be adjustable or fixed. And also there are rubber and silicone simulators, which are better known as "bagel" and "egg".

The technique for performing the exercise itself is very straightforward:

1. We put an expander in the palm of our hand.
2. Compress and decompress it.

When you can easily perform 50 repetitions of such an exercise, go to the next level - increase the load on the expander.

Finger push-ups are a great workout, thanks to which you can pump not only your hands, but also many other muscles:

• large and small chest;
• deltoid;
• triceps;
• forearm muscles;
• trapezoidal;
• latissimus dorsi muscles.

But do not rush to immediately start the exercise if you have never practiced it before. Incorrect distribution of body weight can seriously damage the limbs. First of all, you need to learn how to stand firmly on your toes. To get started, accept initial position for push-ups, but kneeling. If you feel that your fingers are able to withstand the load, then straighten your legs and stand on your fingers for ten seconds, then twenty, and so on, until you realize that you are ready for the exercise. Now to the exercise itself:

1. Taking the starting position as for classic push-ups, but instead of the palms, we rely on the fingers.
2. We take a breath and, bending our elbows, slowly lower ourselves so that the chest touches the floor.
3. We return to the top position.
4. We perform 10-15 repetitions.

You may not be able to immediately stand on your fingers, but do not despair: patience and endurance are the best helpers. No wonder this exercise is a profile one for martial artists, who easily do push-ups on one finger. You can also master the same skill if you constantly practice and move forward.

Video: How to push up on your fingers

Push-ups on the back of the hands

This type of push-up is useful primarily for strengthening the wrists. But if you do not have an urgent need for strong wrists, then you should not do this exercise, because it is quite traumatic.

1. We accept the classic position for push-ups, but with an emphasis on the back of the palms;
2. The palms should be pointing inward so that the fingers are facing each other.
3. We perform push-ups slowly and without sudden movements.

At first, you will feel pain in your hands and wrists, do not be afraid, your hands just need to get used to the new type of load.

Barbell Wrist Curls

This exercise is rightfully considered one of the most effective and useful for both the hands and arms in general, because it affects a large number of muscles, including deep ones. Bending of the brushes is performed either with an empty bar or with a small weight.

1. We sit down on the bench.
2. We take the neck with a medium or narrow grip.
3. We put it together with the forearms on our knees.
4. We take a breath and unbend the brushes up.
5. Exhale and bend the brushes down.

This exercise can be performed by slightly changing the starting position.

1. We kneel in front of the bench.
2. We take the barbell and put our hands bent at the elbows 90 degrees on the bench.
3. We perform classic bending of the brushes.

The grip can be used both upper and reverse.

Video: Barbell Curl Technique

Curls with dumbbells

Bending the hands with dumbbells is a variation of the previous exercise with a barbell. The muscle groups that are being worked out are the same. But the indisputable advantage of dumbbells is that it is much easier to purchase them and keep them at home than a barbell. And that means. and training with them can be done at home at any free time.

1. We take a dumbbell in hand.
2. We place the forearm on the thigh or bench.
3. We drop the brush.
4. Raise the brush to its original position.

Another exercise with dumbbells that works not only the wrists, but also the biceps with triceps.

1. We take dumbbells in both hands and stand up straight.
2. We press our elbows to the body, we turn our palms there. We don't move our shoulders.
3. We take a breath and as we exhale we raise the dumbbells, turning our hands with our palms up.
4. Having raised the dumbbells to the shoulders, we fix our hands in this position for a couple of seconds.
5. Rotate the hands 180 degrees so that the palms are facing down.
6. On inspiration, we begin to lower the dumbbells and again turn the brushes so that they are facing the body.
7. We lower our hands with dumbbells to the starting position.

Use light or medium dumbbells. The ascent should take about 2 seconds and the descent in 4 seconds. To get the most out of the Zottman Curls for your arms, do them in combination with other exercises.

Video: How to do Zottman curls

Exercises on the horizontal bar

The benefits of a horizontal bar for brushes will not be a discovery for anyone. If you have a good physical form, but not strong enough grip, you simply won’t be able to pull yourself up on the crossbar. Therefore, bypassing this projectile is not worth it. An excellent bonus of training on the horizontal bar will be the benefit for the spine and the whole posture in general.

Hang on the horizontal bar

In order to work out the muscles of the hands on the horizontal bar, it is not necessary to pull up. It is enough to perform the following algorithm of actions with high frequency:

Most people don't even realize how important physical training hands, so often in training this part of the body is deprived of attention. Meanwhile, a strong grip helps a lot when working on the horizontal bar, allows you to increase the results in exercises with a barbell and dumbbells. Push-ups and pull-ups on the horizontal bar will play an excellent service to other important muscle groups: for example, they will strengthen the back and work out the press.

Gymnastics, rock climbing, crossfit, different types martial arts - all these sports require strong wrists. Wrist strength must be developed in parallel with flexibility. This will help you cope with exercises that require not only a good grip, but also joint mobility.

In addition, strong wrists will allow you to train without pain and injury if you learn to perform, walk on your hands, do a power exit on the horizontal bar or rings.

Wrist exercises are also useful for people who are far from sports. Warming up and stretching the wrists will help to avoid carpal tunnel syndrome - compression median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be an excellent prevention of pain.

All of these exercises will help you develop wrist strength and flexibility. First you need to warm up and warm up the target muscles.

Warm-up for the wrists

Repeat each exercise ten times.

Now let's move on to strength training.

Strength exercises to strengthen muscles

Rise from wrists to fists

Sit on the floor with your legs bent under you. Place your hands on the floor on the back of your hand, fingers facing each other. Using your wrists, try to move your hands into fists. If it worked out easily and without pain, transfer your body weight to your hands and try again. If pain occurs, reduce the load.

Do three sets of 15 reps. When your wrists get used to the load, you can perform the same exercise in a lying position with your feet on your knees.

The most advanced option is in the usual lying position. However, it will be more than one week before you strengthen your wrists so well. Do not chase the result, your goal is to perform the exercise without pain (at first there will be discomfort anyway).

Finger dumbbell row

Place your forearm on a level surface, such as a pedestal. Turn your wrist so that your palm is facing the ceiling. Take the dumbbell with your fingers and begin to lift it with the force of your wrist.

Start with small weights and gradually increase the load. Do three sets of 8-10 reps.

Lifting the bodybar with a reverse grip

For this exercise, you will need a bodybar. Unlike the barbell bar, it is lighter, so you can practice without overexertion and.

Get a bodybar reverse grip, bend your elbows at an angle of 90 degrees. Open and slightly tilt your palms so that the bodybar rolls onto your bent fingers. At the extreme point, the angle at the wrist should be 90 degrees. Use your wrist to lift the bodybar back up. Do four sets of 8-10 reps.

Lifting the bodybar with a direct grip

Grasp the bodybar with an overhand grip, bend your elbows at a 90-degree angle. Raise and lower your wrists. Do four sets of 8-10 reps. If the exercise is easy, increase the weight.

dumbbell hold

Take over upper part fingers. Hold for as long as you can - from 30 seconds or longer.

Hand rotation with dumbbells

Take dumbbells in both hands, bend your elbows at an angle of 90 degrees. In the starting position, the back of the hand looks up. Turn your hands over so that your fingers are at the top, and then return to the starting position. Turning back and forth counts as one turn. Do four sets of 8-10 reps.

Stretching exercises

Stretching on the floor

Sit on the floor on your feet, put your palms in front of you, fingers towards you. Pull the body back, increasing the angle at the wrist. Hold at the extreme point for 3-5 seconds, come back and repeat. Perform 5-10 times.

Stretching with fist clenching

Sit on the floor on your feet, put your hands in front of you with the back side on the floor, fingers to each other. Keep your elbows straight and shift some of your weight into your arms to stretch your muscles better. From this position, pull your fingers to the middle of the palm, trying to clench your fists. Repeat the exercise eight times, rest a little and do three more sets.

Perform these exercises 1-2 times a week, then you will quickly strengthen your wrists, increase grip strength and protect yourself from injury.

Exercises to work out the muscles of the hands are aimed at strengthening the forearms, hands and wrists, are obligatory element bodybuilder training programs. They should be an integral part of the warm-up, as well as finish a workout in a sports or home gym.

What are the benefits of forearm and hand exercises?

Many athletes, while intensively working out the triceps and biceps, do not pay due attention to the wrists and forearms. Remaining undeveloped, they do not allow the athlete to realize their full potential.

Thanks to the forearms and wrists, the maximum effective exercises on the deltoid muscles, biceps, triceps, back, chest.

They must be strengthened, become part of every training.

Complaints about weak and thin hands are primarily associated with the lack of proper attention to this part of the upper body. By the way, this also applies to the legs. If they are not worked out, they remain underdeveloped. Change the position allows constant work on the hands. It is necessary to perform exercises on the wrists regularly, and then even weak and undeveloped wrists with forearms will be strengthened.

Basic exercises to strengthen the wrists and forearms

There are seven effective exercises that are quite simple to perform, allowing you to forget about what weak hands. It is recommended to do this complex three times a week. The main thing is that it is performed on a regular basis.

"Warm-up"

The following exercises allow you to prepare for more intense and difficult ones. Warm up and prepare the wrists for further more complex work.

1. Clench the fingers on both hands into fists. Fix this position for half a minute, open your palms. Repeat flexion and extension twice a minute.
2. Bend your arms at the wrists for 30 seconds and then straighten. You can't bend your elbows. They must remain straight at all times.
3. Stretch your arms in front of you and pull your wrist forward, raise your palms up, hold the position for 30 seconds, return to the starting position. Repeat at least 4 times for a total of 2 minutes.

"Intense"

Once the hands have warmed up, proceed to the remaining four exercises:

1. Bending of the arms. Take a sitting position, straighten your back. Take a light dumbbell, place your hand on the top of your leg so that it rests on your thigh. Raise and then lower the clamped weight. Perform 3 sets of 20 repetitions each. Exercise perfectly develops the brachioradial muscles.
2. bendingwrist. It is performed from a similar position to the previous one. The hand to maintain balance is placed exactly on the thigh. The wrist with a dumbbell is raised and lowered. Do at least 3 sets with 20 reps each.
3. Reverse (reverse) flexion of the wrist. Sit with a dumbbell in your hand, straighten your wrist, and then bend. Make sure that the palm is facing down and that the elbows do not come off the hips. Do 3 sets of 20 reps.
4. Flexion of the fingers. A simple, but excellent exercise for developing the muscles of the hands and fingers. Grab a dumbbell and place your hand on your thigh with the back facing up. At the same time as lifting the dumbbell, squeeze, and when lowering, relax your fingers. Choose the weight of the weighting agent as comfortable and easy to lift as possible.

Conclusion

These seven basic exercises allow you to strengthen and develop the muscles of the arms from the shoulders to the fingertips. Regularly doing this workout improves manual dexterity, which is critical for training in the gym and during the performance of athletes in competitions.

Source: http://BuilderBody.ru/kak-ukrepit-zapyastya-ruk/

How to pump up the wrists

Which of you, dear readers, has ever thought about how important strong and strong hands are for an athlete? Yes, of course, we know that big biceps look very impressive and indicate that a person is not wasting time in the gym.

But have you ever wondered how important it is, in addition to biceps and triceps, to have pumped up wrists? Yes, even in a well-swinging state, they do not catch the eye with their power, but a lot depends on well-developed and inflated wrists.

If you have weak wrists, then no matter how strong you are, working with a barbell or kettlebell will be a huge problem for you. Therefore, let's take a closer look at how to pump up the wrists.

Warm up

First, before starting any activity, you must warm up thoroughly. Without a warm-up, the risk of microtrauma or sprain increases significantly. So, we put our hands in the “lock” and with progressive, wave movements carefully knead our wrists for 3-4 minutes. Wonderful.

Now we proceed to a more difficult exercise, namely, push-ups. We get up in the position of "emphasis on the ground" and try to wring out at least 15-20 times. If you could do more, then that's just fine, so next time you might need to apply more. complex technique pushups.

Now that we've finished with a light warm-up, we can proceed to the easiest strength exercise, namely, working with an expander and rubber rings. These simple devices, in fact, help a lot to swing the hands with high quality. To do this, we take the expander and bend it with all possible force for 5-10 minutes.

Pumping the wrists with iron

Well, now, having worked with small shells, your muscles are ready for real, serious loads. We would recommend that you start a heavy load on your hands with a barbell, and finish with work with a kettlebell. Since the kettlebell "hammers" the muscles a little, it is better to do it as a last resort.

For training with a barbell, both the “lying” and “standing” positions are suitable. For the first workouts, we would advise you to train with a barbell from a prone position. It is optimal if you have an assistant who can feed the projectile and insure you in case of unforeseen circumstances.

Lie on your stomach, hang your head down, lower your arms with a barbell to the floor and try to raise only your hands, holding a projectile in them. This exercise greatly strengthens the small muscles of the wrists and helps to quickly pump up the hands. After training with a barbell, it's time to start working with dumbbells and kettlebells.

Attention!

Start with dumbbells. Take a projectile in each hand and stretch your arms in front of you so that your elbows look down, that is, with the outside. Try to lower and raise the dumbbells with your palms and hands, keeping your arms outstretched.

If you master this exercise, it will help you quickly get into great shape. Well, and finally, it remains to work with the kettlebell.

Take it in any hand and work with it in the same way as before you worked with dumbbells. It's possible that you won't be able to complete enough reps in your first kettlebell workouts.

Don't worry, it's completely normal. Over time, your wrists will get stronger and you will be able to work much more productively. Go in for sports and always remember that in a healthy body - a healthy mind.

I wish you success!

More on the topic:

• How to choose a gym
• Group fitness classes

Source: http://gotpower.ru/kak-nakachat-zapyastya-ruk/

How to pump up the wrists - warm-up and a set of strength exercises

How to pump up the wrists, content:
Let's start with a warm-up!
Wrist exercises

How to pump up the wrists, which, although not conspicuous like biceps, but play extremely important role in the training process.

Weak wrists will not allow you to technically competently perform multiple strength exercises in which you have to manipulate such equipment as barbells, kettlebells, dumbbells.

Therefore, wrist pumping should be given special attention, and you need to start with a warm-up.

Let's start with a warm-up!

To technically competently perform strength exercises to hold weight, you need to know how to pump up your wrists. An illiterate approach can provoke injury.

To prevent possible microtrauma and sprains, a warm-up is necessary. Each time, before pumping up the wrists, you need to perform the following warm-up complex: We put our hands in the “lock”.

We perform wave-like movements for 3 minutes.

After completing the “emphasis on the ground”, we wring out at least 15 times.

Wrist exercises

After completing the warm-up, you can proceed directly to the exercises. They start with the easiest - work with rubber rings and an expander.

These simple projectiles in fact, they are very effective - working with them regularly, you can pump up your wrists great. Taking the expander, we stretch it with the maximum possible force for 10 minutes.

Then we take a ring in each hand and also work for about 10 minutes. Having worked with the rings, we move on to more serious exercises.

It is recommended to start strength exercises for the wrists with a barbell. End power complex kettlebells are better. Kettlebells "clog" the muscles a little, so they should be left for last. It is desirable to engage with a barbell while lying down. It is good if there is an assistant - for safety net.

Lying on the stomach, the head is hung down, and the bar is lowered to the floor, trying to raise only the hands holding the projectile. If you are interested in how to pump up your wrists, then this exercise suits you perfectly.

It qualitatively strengthens the small muscles and quickly pumps up the brushes. The barbell is followed by kettlebells and dumbbells. Taking a dumbbell in each hand, stretch them with your elbows down. Lower and raise the dumbbells only with your palms and hands.

The power complex ends with exercises with kettlebells - the movements are similar to the movements performed when working with dumbbells.

Gymnastics Tabata Home elliptical trainer

Source: http://fitnes-mitino.ru/kak-nakachat-zapyastya-ruk

How to pump up the wrists

How to bring the muscles of the hands into shape? This question is relevant for many men and women. For the former, it is an indicator of strength and masculinity, and for the latter, it is an indicator of age and level physical activity. Beautiful hands always relevant.

And on the eve of summer holidays - especially. At the same time, proper and competent training can work wonders. So three do not take advantage of our tips on how to make the arm muscles toned and elastic.

And Do you want to know how? Read new article at Fitmania.by.

The muscles of the hands make up 5-7% of all muscle volumes of the body, so they cannot give any significant increase in weight. Of course, the hands are involved in almost all movements and receive their load indirectly, but it cannot be compared with targeted and highly specialized work.

Therefore, you need to swing your hands, here's why:

• strong arms are the ability to resist grabs/chokes and deliver crushing blow adversary;
• as various surveys show, ladies pay significant attention to the hands of men. In muscular arms, they feel the strength and ability to protect and not give them offense;
• pumped up arms look good in summer in various sleeveless t-shirts - this is a sign of good physical shape;
• v men's world volumes decide, therefore, if you have frail hands, then the attitude towards you is appropriate;
• for women, the beauty of the hands is the absence of various sagging skin under the arms;
• if your hands are in good shape, then you can afford sleeveless and off-the-shoulder dresses.

Anatomy of the muscles of the hands

The muscles of the hands have many large, externally visible muscles that help us in our daily activities.

Muscles are divided into:

• - gym membership

Instruction

For the development of powerful muscles of the hands, enough big weights. Without weights, they warm up the muscles and train their elasticity, while observing a strict sequence: first, the hands are warmed up, then the forearms and shoulders.

Before pumping up the hands, you need to warm up. Warm up before strength exercises necessary: ​​it prevents injuries and sprains during training. After warming up, you can perform pull-ups and push-ups, which perfectly develop all the muscles of the arms.

- Bending the arms with dumbbells with a reverse grip.

On forearm day, you can use one of these extensor exercises. From workout to workout, it's best to alternate these exercises for progress and variety. Pay attention to the execution technique, palms are constantly facing down. Forearms can be placed on your knees or on a bench. Achieve full muscle contraction, do not fold halfway.

wrist flexors

Flexors occupy inner part and are the most massive and noticeable muscle group of the forearm. Exercises for this group:

- Bending of the arms in the wrists with a barbell;

The first type is ring-shaped. It is essentially a round ring whose material resists compression and thus allows your hand to pump up and add strength.

As for the second type, it is presented in the form of two plastic handles, which are connected to each other by a springy structure, which looks like a steel wire. So now you know how to pump up your hands quickly and give them strength and endurance.

It is also necessary to pay attention to the development of the back muscles. After all, they are also involved in the capture of the hand in the hook during the fight.

You need to develop finger strength. They must be hard as a "stone". To do this, you can do push-ups on your fingers, do racks on your fingers in a lying position. Some gyms and arm wrestling sections have special simulators in order to pump up the fingers and hand.

Get down on one knee in front of the bench. Place your forearm across the bench. With the palm of your other hand, rest on top of the bench. The torso is strongly inclined towards the trained arm. The weight is on the floor.

Straightened at the wrist joint, the hand holds the belt in a slightly supinated position. The movement ends when the brush assumes a vertical position. In the final phase of the exercise, fixation is required. Between repetitions, the weight is lowered to the floor.

The pace is not high. Let's say a little cheating with the body.

RESTRAINT. This movement is provided by the radial flexors and extensors of the wrist, as well as the extensor and abductor muscles. thumb. The strength of these muscles is tested extensively famous test lifting a heavy chair by one leg. Directly, in wrestling, this muscle group works in isometric mode, but dynamic exercises must also be included in training.

The key to success in the development of arm muscles is the regularity of the exercises, the complexity of the approach, that is, there must be a strict system.

In general, it can be noted that weight exercises should be performed three times a week: with breaks for the weekend and every other day. Breaks are essential for muscle recovery. But if you do the exercises irregularly, then you will not be able to quickly pump up your hands at home.

A very important role is played by nutrition and the fight against bad habits, which will help both pump up your hands and generally improve your health.

Bonus

Want to combine weight loss exercises and strengthen your wrists? A jump rope will help you. While jumping, actively rotate your brushes back and forth.

• Yes, regularly. 52
• No, I didn't know it was important. 54
• Sometimes I do when I remember. 85