Why pump your hands with the same zeal as your legs? For a bodybuilder, strong wrists and fingers may not be so important, but for strength athletes or wrestlers is required condition. What is the secret of pumping the muscles of the hands?

It is believed that grip strength depends on the size of the biceps and forearms. Biceps have absolutely no effect on the strength of your hands, while large forearms indicate a strong wrist, in addition, it also depends on how the forearms are trained and which muscles are more developed in them. Do you know how to pump up your hands with special workouts? After all, many exercises on the forearms do not always involve the hands. In addition, there are several types of grip strength, each of which has its own development method.

Consider a few exercises and workouts that will allow you to effectively pump up your hands without complex and expensive equipment. Most of the inventory can be designed by yourself with minimal cost and effort. One thing you must remember is that there must always be constant progress in volume, intensity or resistance. When doing these exercises, follow the principles of strength training.

Types of hand grip strength

• Crushing Force: Like a strong handshake.
• Holding Force: Thanks to it, you can squeeze an object and hold it for a long time. For example, the straight-legged multi-rep deadlift uses this type.
• Pinch Strength: The ability to hold an object between the thumb and palm. This type of grip requires thumb strength.
• Wrist Strength: For example, when lifting a chair by holding it only by the front legs (the legs are perpendicular to the floor), wrist strength is involved. Despite the fact that not exactly grip strength is involved here, nevertheless, this is an indispensable part of strong forearms and another reason to pump up the hands.

Pressing force training

There are several simple methods for developing compressive strength in the hand. The most economical way is with an expander. Such a device can be easily purchased at any sporting goods store. Expanders exist with different resistance and are easy to handle. In order to perform the exercise, you just need to squeeze its handles.

Holding Force Training

The holding and pressing force of the hand are closely related. However, the former is more difficult to develop endurance. Using a thick bar and dumbbell handles develops both grips excellently. Undoubtedly, a wide neck makes it difficult to work, especially when you swing your hands.

In general, a wide neck has incomparably many advantages. Thick bars are generally harder to control. Compared to an Olympic barbell with a bar of 5-7 cm, it will seem like a log to you. Imagine what it's like to do a deadlift or bench press with a telegraph pole! That's the feeling you get from a thick neck. You won't be able to rely entirely on style, form, timing, or technique when you press. Here it will be necessary to apply pure effort.

Yuri Spasokukotsky talks about this technique in detail and offers a workout with a thick bar to develop wrist strength, which will allow you to pump up the muscles of the forearms and fingers.

In addition, with a thick bar, you are constantly training your grip and pumping, while you do not even need to do additional exercises.

Pinch strength training

Even if you have a strong grip force in your hand, you may find it difficult to hold objects with your fingers, as pinch force is related to force. thumbs. Working on other grips, it is quite difficult to develop it, because when squeezing, the load is distributed evenly between all fingers. The easiest way to train pinching hand strength is to pump up your thumbs with two smooth plates. Place them together and hold them only with your fingertips. A sign of real strength is holding two 20-kilogram pancakes. It's much harder than you can imagine. Start with 5kg pancakes and just try to hold them with your fingers for as long as possible.

Trying to pump up your hands, remember to progress. To add weight gradually, you can put the plates on a wooden or iron stick until you are ready to use heavier weights. You can also hold the pancake with your fingers by the hole, while the pancakes should be without rims. This way of working on plucking power is suitable for a heavy single or timed hold. Again, aim for the reference 20 kilograms.

You can also train a pinch grip with a homemade device. Take a small wooden block 5 cm x 10 cm and 10-15 cm long. Drill a hole in the center and insert a bolt with a loop on which you will hang the weight. The board is wider than pancakes, so it's a little easier to work with. Hold the bar with your fingertips only. To complicate the task, try working with a narrower bar.

How to pump up the wrists

Strong, powerful hands build wrist strength. By pumping up your hands, you can train your forearms with normal wrist curls. Try working with a thicker bar or dumbbells. This will take the exercise to a new level of difficulty. Do no more than 6-8 reps per set.

The option of bending the arms at the wrists is considered effective - with a pancake, and not with a bar or dumbbells. Just place your forearms on the bench like you would in a regular curl, but now you're working with a plate (palms up or down). You hold the pancake with a pinch grip, so this exercise has a double effect - you swing your thumbs and hands. Take a 10 kg pancake and you will understand how hard it is. Another way is to bend your arms with a pancake while standing. You can hold the weight vertically (as in the hammer exercise), or horizontally (as in normal bending). The point is to keep your wrists in the same position throughout the exercise. Perform 6-8 repetitions.

Caution: When working in the low rep range with heavy weights and a thick bar, pain in the wrists is possible.

Another simple method of training the wrists, without using any fancy equipment, is to simply hold a dumbbell by one end (free of the plates) and move the wrist back and forth, right and left. In this case, the elbows do not work. If you are doing the exercise while sitting, you can put your forearms on your knees. In this case, work in the medium to high rep range.

Important: in order to avoid potential injuries, it is not recommended to do heavy repetitions. Do at least 6 reps.

Strong hands are very important for powerlifters. Great exercise hands that develop strength are lifting a pancake with one hand, a farmer's walk from a power extreme - you can take two heavy pancake fingers and walk the distance with them. Stop only when your fingers open and the pancakes fall out of your hands. Try hanging from a weighted bar. Deadlift a direct grip without straps will also make not only the muscles of the back and legs develop, but also the forearms, and most importantly, the hands.

In addition, you can do the following forearm workout at home.

Forearm Workout at Home: Reduce Wrist Stress

Other ways to pump up the hands

Many are familiar with the exercise made from a wooden pin. Despite all its advantages, a problem may arise during execution: the deltas and other auxiliary muscles will get tired earlier.

forearms. To avoid this, try working with a long steel handle.

Hand pumping can be combined with back workouts. Insert hand exercises after any back exercise. If you want to work your back - use rubber, in which case stand further away to load your brushes.

Records in hand exercises

For many adherents old school feats of strength are a breathtaking spectacle. We will briefly cover some of the feats of strength that are now rarely seen.

• tearing the phone book in half
• Breaking a deck of cards in two (four parts for very strong people)
• Bending nails (and this is really very difficult)
• Horseshoe extension

All this can be done by having inflated hands with our exercises.

The greatest feat of strength of the hands:

Herman Georner became famous for the weight of the world with the power of his hands! He held 327kg in deadlift with one arm. This happened on October 8, 1920. Georner used a lock grip when thumb lies under the others. This is the most striking example of the feat of lifting with one hand in history.

This technique is still used by professional weightlifters and simply by those who refuse to use wrist straps. If you need strong hands, don't use these straps!

Reception will help you increase strength indicators sports supplements- creatine, arginine, intratraining, amino acids bcaa and pre-workout complexes. Such sports nutrition specially formulated to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!

Arm Training Supplement Program

Basic set

Advanced

Basic set

Basic set

Advanced

Universal Nutrition | Ultra Whey Pro

1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.

Universal Nutrition | daily formula ?

One tablet immediately before meals (preferably before breakfast).

UN Daily Formula is a highly effective multivitamin and mineral complex that, in addition to the basic elements, contains a set of specially selected enzymes that promote the rapid absorption of essential nutrients.

Universal Nutrition | Amino 2250 ?

2 capsules before and after workout.

Universal Nutrition Amino 2250 is a balanced amino acid complex that not only improves metabolism and promotes muscle growth, but also has a positive effect on the athlete's body as a whole.

Universal Nutrition | Creatine Capsules ?

The second cycle is 6 weeks, one teaspoon per day.

Universal Nutrition Creatine Monohydrate contains 100% purified creatine, essential for a burst of muscle energy and normalization. water balance in muscle tissues.

weider | Protein 80 Plus?

It is necessary to stir 30 g of powder in 300 ml of milk or water. The fat content of milk should
not exceed 1.5%.

The drug provides peak amino concentration in the first 60 minutes after application and maintains it for 5 hours. Therefore, the muscles grow and recover quickly, while the strength and endurance of the athlete increases. This protein shake created as a nutritional supplement to increase the amount of protein in the daily diet.

Ingredients: calcium caseinate concentrate whey protein, milk protein isolate, dry egg white, flavouring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.

Energy value of one serving (per 300 ml of water): 112 kcal.
The nutritional value one serving (per 300 ml of water): fats 0.5 g, carbohydrates 2.3 g, proteins 25 g.

Energy value of one serving (for 300 ml of milk 1.5% fat): 256 kcal.
Nutritional value of one serving (for 300 ml of milk 1.5% fat content): fats 5.3 g, carbohydrates 17 g, proteins 35 g.

Exercises for training the muscles of the fingers are far from always included in the general training programs.

However, strengthening this muscle is very important and useful, including for people who are seriously involved in martial arts or other sports.

This material is intended to deepen the knowledge about the various ways to train the hands, both to strengthen them and to maintain tone.

Warm-up exercises for the fingers

These simple exercises It is recommended to perform daily as a warm-up and to maintain muscle tone. Since they do not require any special equipment, they can be done anywhere, for example, at the workplace or at the institute. In case of compliance correct technique performance, they are absolutely safe for health.

1) Simple and effective exercise, which everyone knows - spreading fingers to the sides like a fan. You need to try to make maximum efforts and move your fingers as wide as possible. Fix the final position from 3 to 5 seconds. The exercise is performed 3 times, you can do it simultaneously with two joined palms.

2) Bend your fingers into a fist so that it is not completely closed, then tighten the muscles as much as possible. Fix the final position from 3 to 5 seconds. The exercise is performed 3 times.

3) The starting position is similar to the initial stage of the previous exercise. Tighten the muscles of your fingers as much as possible, as if making an effort to open your fist. Hold this position for 3 to 5 seconds, repeat 3 times.

4) Press your palms against each other with the maximum possible effort. The number of approaches and the time to complete the exercise is similar to the previous options.

5) Hook one by one the fingers of one hand with the fingers of the other into the lock, starting with the large ones, and try to break this clutch. Perform 3 sets of 3 seconds.

6) Alternately rest the fingers of one hand on the palm of the other. Perform 3 sets of 3 seconds for each finger.

7) Alternately squeeze each finger of the hand with the thumb, folding it into a position similar to the starting one for the famous flick. The execution time is 3 seconds per finger.

Exercises to strengthen the muscles of the fingers

General rules for performing exercises to strengthen the muscles of the fingers:

• The rest time between sets in one exercise should not exceed 1 minute.
• The pause between sets in one endurance exercise can be up to 2 minutes.
• Before doing the exercises, you must perform a thorough warm-up. Before each new repetition in the exercise, you also need to stretch and wrinkle your fingers.
• To avoid injury, you need to carefully monitor the sensations during the exercise and avoid discomfort and pain.

Exercises

1) Finger trainer. This exercise is very popular among climbers. It must be carried out very carefully to avoid damage. Requires pre-workout.

First of all, perform large holds. One set should take 15 to 20 seconds. The pause between sets is 1 minute.

Unfortunately, a simulator for performing this exercise can not be found in every gym.

2) Performing hanging on the fingers. It is better to put a piece of matter under the fingers. Perform the maximum possible number of approaches for 15 seconds.

3) Hanging with an open grip. The execution time is 1 minute, for convenience it is better to use a thick crossbar. The exercise is effective and safe for the fingers. To increase the load, you can hang on one arm alternately.

4) Wrist rotation using weights, such as maces, sledgehammers or even heavy books. Performed on a flat horizontal surface. Pay attention to the quality of the grip. The number of repetitions in a set is 20 turns, the number of sets is 3.

5) Flexion of the wrist. Starting position - the forearm is located on a horizontal surface, the hand with a load clamped with a direct grip hangs down. The amplitude of movement is until the brush reaches a horizontal surface. To reduce time, you can perform simultaneously with both hands using a barbell.

6) Exercise with an expander. The simulator, as well as the number of sets and repetitions, is selected individually.

7) Bending the fingers with a barbell, using the lower grip. This exercise also effectively strengthens the muscles of the forearm.

Starting position - the forearms lie on a horizontal surface, the hands squeezing the bar with the lower grip hang freely over the edge. Raise and lower the bar, fixing at the top and bottom points.

Opening the palms in the lower position increases the effectiveness of the exercise.

8) Rotational movements with a stick with suspensions. As a simulator, a gymnastic or any other stick is used, to which a rope is tied.

Attention!

A weighting agent is suspended at the other end of the rope. Take the stick with a medium grip and twist the rope by rotating the neck. Having lifted the load to the maximum point, begin to slowly unwind the rope.

Make sure that all work is done only with brushes.

Finger exercises borrowed from sports games

1) Performing falls on the wall. Starting position - standing parallel to the wall at a distance of 1-1.5 meters. Fall towards the wall in a position similar to the emphasis lying on the fingers.

2) Squeeze the ball. Apply as much pressure as possible to the tennis ball with your fingertips, avoiding touching with the palm of your hand.

3) Rolling balls. 2-3 small balls to move in the fingers in a free manner. You can use sand-weighted ping-pong balls.

Exercises for developing the strength of the fingers, borrowed from the martial arts

1) Pull-ups. They are performed on the fingers, as you master the exercise, you can use additional weights.

2) Perform push-ups at the fingertips. This exercise must be performed very carefully so as not to damage the joints. Be sure to pre-arrange a warm-up.

Fold your fingers in such a way that they form a wide bowl.

As you master the exercise, you can complicate it in several ways: use one rather than two hands as a support, reduce the number of support fingers, or raise your legs to the support.

3) Lifting the water container with the upper grip of the hand. Initial position - hand omitted. Raise to the level of the navel. Increase the amount of liquid as the level of fitness increases.

4) Pulling sticks out of the ground, which is pre-driven there by 6 cm. Perform due to the strength of the fingers.

5) Shot toss. Hold the core with the upper grip. The weight and size of the core are selected individually and gradually change upwards.

6) Striking with open fingers on loose or loose surfaces. As a simulator, you can use mounds of sand or cereals.

As training increases, you can move on to harder materials, such as cardboard, plywood, and wood or tin sheets.

This exercise is used in martial arts and an important part of it is the creation of a certain mood. Performing it, it is worth concentrating on thoughts about the penetration of the hand through the plane.

Special gripping techniques in strength sports

The following techniques were well known to athletes of the old school, but are now forgotten in vain.

1) The use instead of the usual special thickened barbell bars helps to strengthen the muscles of the fingers. This type of neck is now quite rare, so you can try to make a thickening on the neck with the help of improvised materials.

For example, you can wrap it in several layers with adhesive tape or adhesive tape. A significant amount of consumables will pay off with an increase in the strength of the muscles of the fingers.

This simple technique gives truly colossal results, because the development of the muscles of the hands occurs as a side effect in all presses and pulls.

2) As weighting agents, you can use various household items, the shape of which is not very convenient to grip. For example, lifting bags with contents, barrels and other things is easier for a person than classic bodybuilding exercises. Meanwhile, they help to work out almost all muscle groups and especially the muscles of the fingers.

For more on the old school system of training, see the book Dinosaur Training by Kubikov Brooks. In this work, interesting and proven training methods are detailed. The book can be found on our website.

The methods of training the muscles of the fingers outlined in the material can be discussed on our forum. Here you can also get answers to your questions.

We wish you a great mood and achievement of sports success!

Source: http://BuilderBody.ru/uprazhneniya-dlya-palcev-ruk/

How to pump up your fingers?

You will need:

• Expander
• Patience
• Willpower

The simplest and, moreover, convenient way to pump up the fingers is such a sports simulator as an expander. They are presented in the idea of ​​a ring or a small structure where the handles are squeezed. You can choose any, the main thing is that it is convenient. When buying this simulator, you should be aware that those models that cost more have a function such as load adjustment.

It may also be possible to inflate each finger individually. You should work with the expander until the hand gets tired. During training and performing exercises, how to pump up your arms, you should not reduce the load, but rather increase it.

Therefore, in the next classes, you should do at least one bench press more than it was in the past. Over time, it is worth increasing the complexity of the clicks themselves, for which you need to purchase a new, heavier simulator. You can solve the problem of how to pump up your fingers with the help of a self-made projectile.

To do this, you need to tie an object heavy in weight to an elastic band. In the future, each finger individually can be trained using such a projectile. But during such exercises, one should be extremely careful, because as a result of such training, blood may not flow to the finger. The weight of the object on an elastic band in the first workouts should not be more than 200 grams.

But those who make music and play a musical instrument are more fortunate. For them, playing such instruments is real workout for limbs. Such people do not even need to engage in sports equipment for inflating their fingers; during the game, an excellent training takes place.

Source: http://uznay-kak.ru/sferyi-jizni/fitnes-i-sport/kak-nakachat-paltsyi-ruk

The best exercises for the fingers - a complex of 8 movements

Rarely, finger exercises are included in general training programs. Meanwhile, strengthening this zone is advisable not only for people who are actively involved in sports, but also for those who want to remove fat in this area.

Musculature of the fingers located only on the side of the palms and is represented by muscle groups of the thumb and small.

The first group forms an elevation of the thumb on the hand, and the second forms a tubercle on inside palms. Training these areas can not only strengthen muscles and develop phalanges, but also relieve fatigue and pain in the hands.

Regular training of the hands and fingers will give them graceful forms and flexibility in a couple of weeks.

Exercises for weight loss of the fingers should be carried out in compliance with several rules:

• Before performing the main exercises, a thorough warm-up should be carried out, and before each repetition of the exercise, also pull and knead the problem area;
• The break between sets should be no more than one minute;
• Workout starts with more light exercise, and smoothly proceeds to the most difficult, which will allow you to gradually load the muscles;
• You should carefully monitor the sensations that arise during the execution, and to avoid feelings of discomfort and painful manifestations.

Movements should be carried out in a warm-up rhythm, without much effort, and in each subsequent repetition, the tension increases to the maximum. It is necessary to try to perform exercises with a maximum range of motion. To achieve a quick effect, you need to train every day.

Warm up

Warming up or exercising for the fingers can include a huge number of movements suitable for this muscle group and links:

1. Several times quickly squeeze and unbend your fingers, connecting them into a fist.
2. Clench your fist and straighten your fingers in turn, starting with the thumb and ending with the little finger. When the full opening of the palm occurs, repeat the same movements in reverse order, connecting them into a fist.
3. With an effort to fan out the fingers as wide as possible, fixing the last position for 3-5 seconds.
4. Rest your palms against each other and begin to press with maximum tension.
5. Alternately push the palm of the opposite hand with the phalanges of one hand.

Note! Exist special simulators to develop and strengthen the muscle structure of the fingers, for example Chinese balls, which not only diversify classes, but also make them more effective.

Now that the muscles of the limbs are well warmed up, you can proceed directly to the exercises.

1. Falls against the wall

• Stand in the starting position parallel to the wall, stepping back from it 1-1.5 meters, while the legs are shoulder-width apart;
• Fall on the wall to start with the pelvis, the body remains in a vertical position. The fall should be carried out on the phalanges of the fingers;
• Pushing them against the wall, return to the starting position.

Run 10-15 times in 3-4 sets.

2. Vis ordinary

• Hang on a beam or on an oblique ledge;
• Hang for 15 seconds, then land on the floor and rest for the same amount of time.

During the exercise, it is advisable to place under the fingers tissue flap. Make the maximum allowable number of approaches.

3. Hang with an open grip

• Hang on a wide crossbar, with a diameter of 5 to 8 cm, using an open grip;
• Hold the position for 1 minute, then rest for the same amount and repeat the exercise.

3-6 repetitions should be done. To increase the load, you can carry out shift hanging, first on one hand, then on the other.

4. Reverse Wrist Flexion

• Take the starting position: the forearm is on a flat plane (table), the hand clamps a small barbell or dumbbell weighing from 2 to 6 kg using a direct grip and hangs freely over the border of the table;
• Start moving your wrist, but do not lower it down. It is necessary to act only upwards and until a horizontal position is reached.

5. Wrist rotations with weights

• Put an object weighing from 2 to 4 kg in your hand, holding it in the middle of your thumb and palm;
• Place your hand on a horizontal plane, such as a table, and turn your palm up;
• Start rotating your wrist, focusing on the grip.

Perform the exercise 20-40 times in 1-3 sets. Useful as a weighting agent heavy book, wooden board, dumbbells, water bottle and other household items.

6. Bending the brush with a barbell

The exercise is difficult, and you can do it both in the gym and at home. For training you will need bar and horizontal surface.

First, you need to carefully stretch your fingers: make squeezing and unclenching movements for 2-3 minutes, then perform 3-4 repetitions of hanging on the bar for half a minute, and only after these manipulations will the forearms be prepared for a heavy load.

• Take the starting position: the forearms are on the table, the bar is taken with a reverse grip, and the hands are freely twisted down;
• Raise and lower the bar, lingering in the highest and lowest positions, while opening the palms at the lower level significantly improves the result of the workout.

It is recommended to do 3-6 intensive repetitions of 10-15 times. Between sets, you should take a break for 5 minutes. Weight must be selected based on their own physical capabilities. If it is possible to do more than 6 repetitions, then the weight must be increased. If the strength ends after 3 sets, then it is appropriate to slightly reduce the weight of the bar.

Attention! Before carrying out an exercise that involves the presence of weight, you should without fail wrap your wrists with special clamps or elastic bandage. Throughout the movement, the wrists should remain stationary. It is recommended to carry out similar training no more than twice a week.

7. Fingertip push-ups

Great exercise without the extra weight. However, it must be performed with extreme care to avoid damage to the joints.

• Take emphasis on straight arms, the body is straightened from head to toe, arms are spread at shoulder level, and spread fingers are on the supporting surface;
• Go down, bending your arms at the elbows, while the body remains straight;
• Push the body up to the starting position.

Repeat the exercise 10-12 times in 2-3 sets.

Beginners need to start with a simple standing on their fingers so as not to get injured. When the muscles adapt to the load, you can start push-ups, at first strictly on five fingers, and over time, remove one at a time to improve efficiency. How to pump up this muscle group at home? Do this movement regularly.

Carefully! If the fingers bend strongly or severe discomfort is felt, then it is necessary to facilitate the exercise by resting your knees on the floor. Also, this movement should not be performed by children.

8. Impact on loose surfaces

The exercise is widely used in various martial arts systems, and when performing it, it is necessary to concentrate on the thought of passing the hand through the surface.

• Open your fingers and hit soft elevations such as sand or cereal embankments.
• Perform the exercise until complete muscle fatigue.

With an increase in muscle fitness, you need to move on to hard surfaces - plywood, wooden and tin sheets, cardboard.

Often the fingers on the hands look full as a result of loose and sagging skin. Professional moisturizing and nourishing creams help in solving this problem. Alternatively, you can prepare a paraffin bath, which evens out the skin and removes excess fluid.

Sometimes fingers seem thicker due to lack of proper movement and activity. You can fix this by practicing musical instruments. To give fingers elegance and subtlety, the piano and flute are perfect.

Self massage also has a positive effect on losing weight and strengthening the problem area. in a good way there will also be a regular massage to another person, which will give the fingers unprecedented strength.

For the good functioning of the body it is necessary drink 6-8 glasses of water daily. In the body, not only metabolic processes will accelerate, but salts will begin to be deposited less, which are one of the causes of swollen fingers.

It is important to visit a doctor, because in some cases people take puffiness for thick fingers. In this case, it is necessary to check the organs responsible for the accumulation excess water in the body - the kidneys and heart.

Losing weight of any part of the body requires a revision of the diet and restrictions on eating habits. The abundance of fried, fatty and sweet foods can cause excess volume.

It is also necessary minimize salt intake and use vegetables more often in cooking.

Physical exercises will solve the problem not only of the elegance of the fingers, but also of their health. Regular exercises can prevent the development of arthrosis or arthritis, improve hand motility and motor coordination, which is another significant advantage of such training.

Source: http://ProstoFitness.com/dlya-pohudeniya/uprazhneniya-v-domashnih-usloviyah/ruki/kak-ubrat-zhir-s-palcev.html

How can you pump up your fingers at home?

How to pump up your fingers? This task is often undeservedly relegated to the background, carried away by other muscles. In fact, strong fingers are very useful both in sports and in the domestic direction.

Much depends on how we pump the muscles on the fingers and hands: from a strong handshake that delights a person who feels it, to the ability to overcome sheer cliffs. You can pump up your fingers at home and on special simulators.

It is important to simply have the desire to have strong and dexterous fingers.

The human hand has joints and muscles that provide its mobility: bending in several joints and rotation. Due to this, important functions are performed: holding, squeezing, pressing and pinching. Naturally, the force with which such functions are carried out depends on the fitness of the finger muscles and the condition of the joints.

The strength of the fingers depends on such physical indicators person like:

In everyday life, a strong hand is needed even just when carrying a heavy bag from the market, not to mention doing gardening or repairs.

In order to strengthen the finger muscles and joints, there are various techniques. Exercises can be performed at home with basic devices or without them at all, as well as in gyms on special equipment. All complexes can be divided into:

• dynamic exercises that ensure the development of muscles and tendons involved in motor processes;
• static exercises aimed at strengthening the ligaments and joints.

The right combination of these exercises allows you to harmoniously pump up your fingers and hands.

The compressive force of the fingers increases when using carpal expanders with different resistance. Holding ability can be trained with dumbbells held on weight.

Pinch strength is provided mainly by the thumbs, and therefore exercises with barbell pancakes are performed.

By carrying out various rotational movements, a load is provided on different muscles and joints.

What simple devices are most effective for rocking the fingers?

First of all, this is a carpal expander, which should be used all the time if possible: on the road, at work, during leisure, etc. With the help of an expander, both dynamic and static load are provided. The strength and design of the expander must be chosen based on individual inclinations and preferences.

Another effective device is homemade or street horizontal bar. Hanging on the horizontal bar provides a good static load. It is difficult to imagine classes without the use of dumbbells. Nice results are achieved by using the neck and pancakes of the rod. Not bad when the opportunity is created to practice on the rope.

The following exercises are most popular when swinging brushes:

1. 1. Using the wall. Repulsions are made from its surface. Starting position (IP) - standing at a distance of 60-80 cm from the wall. An imitation of a fall to the surface is carried out with an emphasis on the fingers, and then a sharp repulsion and return to the IP.
2. 2. The use of a carpal expander according to this scheme: they use the thumb and alternately 2 other fingers.
3. 3. Forced winding of a wire or rope onto a rod.
4. 4. Horizontal bar using reverse grip, while trying to hang on your fingertips.
5. 5. Push-ups from a horizontal surface on the fingers.
6. 6. Push-ups of the body with an emphasis on the back of the carpal surface.

1. 1. Alternately lifting the kettlebell with 1 finger, holding for 4-8 seconds. Weight is selected taking into account individual data, and classes begin with the smallest weight with a gradual transition to heavier weights.
2. 2. Use of rubber. The rubber strip is wound around the fingers, and then the fingers are forced apart.
3. 3. Rotation of the hands with a clamped dumbbell or any rod. Recommended 3-4 sets of 18-25 rotations.
4. 4. Lifting the bar using the lower grip.
5. 5. Twisting the rod. In this exercise, a rope with a load is tied to one or both ends of the rod. By rotating the rod, the rope is first wound around it, and then slowly untwisted.

You can train your fingers without any equipment at all. The simplest exercise is carried out as follows. The fingers of the hands are spread apart, and then the fingers of one hand rest against the fingers of the other. By exercising pressure with a bilateral direction, you can achieve a fairly effective warm-up of muscles and joints. It is important to do this exercise as often as possible.

The question of how to swing fingers is solved in different ways. All that is required is the desire to achieve results and regular training. The carpal expander should become a constant companion of a person.

Source: http://popravsya.ru/exercise-and-muscle/arms/kak-nakachat-palcy-ruk/

How to pump up fingers | Fitness and bodybuilding

Working through all muscle groups, even experienced athletes rarely think about how to pump up their fingers and hands.

These parts of the body are often overlooked, but sometimes not only the effectiveness of general training, but also brain activity depends on their development.

A trainer at a club can show you how to pump up your fingers, these simple exercises are easy to do at home using simple sports equipment. So, how to pump up your fingers?

Ordinary yard horizontal bars will come to the rescue - a long hang on the crossbar perfectly develops the tenacity of the fingers.

The same goal can be achieved by keeping heavy dumbbells fingers, since you can pump up your fingers by doing exercises on the entire brush. A good effect is also achieved by rotating the brush with a dumbbell clamped in it.

And the development of finger dexterity is facilitated by the rapid rotation of two or four smooth balls in the palm of your hand.

Armed with the knowledge of how to pump up your fingers, you should not forget about the obligatory warm-up of the muscles before any workout. Rotating the brushes and clenching and unclenching the fists, one should achieve the appearance of heat in them.

Attention!

The carpal expander perfectly strengthens the hands and fingers, you can use it at any free moment. How to pump up your fingers with tennis ball? They can be juggled, including for the development of manual dexterity.

And how to pump up fingers and hands and burn more calories at the same time? The rope is indispensable here, because when jumping with it, the hands are actively involved in the work.

In the absence of any sports equipment ingenuity and determination will tell you how to pump up your fingers at home using improvised items.

Source: http://www.zanfiz.ru/kak-nakachat-paltsy/

How to pump up the hands and fingers

For some reason, very little attention is paid to the hands, as well as to the fingers during training. It happens that a person seems to be both pumped up and strong, and he is not even able to bend silver spoons. Meanwhile, dexterous, strong, flexible fingers and hands can increase the effectiveness of training. In addition, it has been proven that the development of these body parts can affect the development of the brain.

Strong hands and fingers are needed not only for those who are professionally involved in sports. Ordinary people will also benefit from developing both fingers and hands. You will need the simplest simulators for this - an expander, an ordinary ball for tennis, small size dumbbells, skipping rope.

First of all, you need to train the tenacity of the hands. This can help, for example, pulling up on the crossbar. You can just hang on the horizontal bar as long as you have enough strength for it. In addition, you can hold a heavy object in your hands for a while, for example, dumbbells.

It will not be superfluous to also make your hands dexterous, flexible. To do this, you can do the following exercise: take two small smooth balls in your hand and rotate them. Try to keep the rotation as fast as possible. In the future, it will be possible to add a third ball and even a fourth.

Before you start training, brushes and fingers should be thoroughly warmed up. To do this, you need to stretch your arms in front of you and rotate your brushes - first clockwise, then counterclockwise. Squeeze and unclench your fingers several times.

Make it a habit to train your hands and fingers with an expander. You can do this even while watching TV. This simple simulator is capable of a short time make your hands more dexterous and strong. You can also squeeze tennis balls in your palms, toss and catch them.

If you regularly jump rope, you can also increase the dexterity of the hands and fingers. In addition, such an exercise, in principle, is useful for the whole body.

To have beautiful hands, you need to know about what muscles to build, general rules pumping and nutrition.

Reliable strong hands are an attribute of male beauty that attracts the attention of women, causing admiration. They make men jealous. But pumping up the muscles of the hands is quite easy even at home, if you perform simple exercises conscientiously and regularly.

To understand this, let's get acquainted with the device of the musculoskeletal system. The human skeleton is a movable articulation of bones: there are over 200 joints. The articulated bones are located in the so-called articular bag, which is made strong by ligaments fused with it, formed by connective tissue. The tendons attached to the bones act as additional strength. To reduce friction of bone surfaces, the bag is filled with a special liquid.

To pump up the muscles of the hands, you need to develop:

• deltoid muscle, which covers the muscles of the shoulder, shoulder joint, responsible for raising the arms to the sides;
• biceps(biceps muscle of the shoulder), which is attached to the radius, and starts from shoulder joint. It is needed to turn the forearm outward, is responsible for bending the arms in the elbow joints;
• triceps muscle of the shoulder. It starts from the scapula and ends on the process of the ulna. Thanks to the triceps, we unbend the forearm. In turn, the muscles of the anterior group of the forearm allow you to bend the fingers and hands, the elbow joint, and also serve to rotate the forearms inward. Flex fingers and wrist muscles rear group forearms. They unbend the arm, turn the forearms outward.

General principles, thanks to which it is easy to pump up the muscles of the hands

Wanting to pump up the muscles of the forearms, triceps and biceps, strengthen the hands, you need to identify the goal that the athlete will strive for.

According to one of the canons of an athletic figure, the circumference of the male biceps should be 35% of the chest circumference.

When choosing exercises to perform at home that will help build arm muscles, it is important to follow the rules from the very beginning:

• Perform movements slowly. To pump up the muscles of the hands, it is important to provide a continuous load, which gives slow execution. If you perform the next repetition quickly, then the mass of the projectile or the inertia of its own weight is used, which on the final result, i.e. the growth rate of indicators is reflected negatively.
• Each hand strength exercise performed slowly and technically correctly. In order to gain muscle mass, it is important to pay attention to the phase of return to and a similar point, which must be performed with the highest quality and, as mentioned above, always slowly. If lifting a dumbbell or bar lasts a second, then the return phase should be 2-3 seconds.
• To pump up the muscles of the hands, it is important to keep the muscles in constant tension, regardless of which phase of the sports movement is performed, and what load the muscles experience (as you know, it changes all the time due to changes in the angle of inclination and the action of gravity).
• Movements that allow you to pump up the muscles of the hands are done with maximum amplitude to accustom the muscles to work with full dedication, i.e. to force the entire forearms, biceps and triceps to work.
• Proper breathing during the training - one more necessary condition in order to pump up the muscles of the hands. Starting the exercise, as a rule, take a deep breath (through the nose), in the positive phase - exhale (through the mouth) and inhale again in the negative phase.
• Sufficient rest. After training, the muscles must rest in order to grow. To do this, they need a building protein that helps to cope with the load of the subsequent workout. Therefore, in order to pump up the muscles of the hands, it is recommended to take a break from 1 to 2 days between classes. You can’t train 3 times a week - they tire the body and brain, therefore longer periods of rest are indicated. A weekly vacation is taken once every 2-3 months. It can be extended up to two weeks, especially if it is the middle of winter or summer.
• Load alternation. It is more productive to pump up the muscles of the hands, alternating the load and good rest. If, for example, on Monday you pump up triceps and biceps, then on Thursday you can work on your hands and forearms.
• Weight gain- another way to pump up the muscles of the hands. It is important to choose the initial weight of the dumbbell, which will allow each exercise to be performed 10 times, while not violating the technique. If you succeed in the next lesson with this weight to perform 12 repetitions, the next time you can increase the weight by reducing the repetitions, which are gradually brought back to 12, etc.

For home workouts, any expanders are suitable and rubber shock absorber. The springs in the expander are left so much that the last repetition is given with the last effort.

Remember that the movements should be smooth, strong, energetic and performed with maximum amplitude.

pump up deltoid muscles it is possible like this:

• The legs are shoulder-width apart, the back is straight, the arms with the expander are extended forward. Trying not to bend your elbows, spread your arms to the sides.
• Grasp one end of the expander with both hands. Step on the other end with your feet. Pull the handle until it reaches the chin.

Exercise for biceps

• Stand on the handle of the expander, grab the second right hand.
• Bending the right arm at the elbow, touch the shoulder with the brush.
• Then pump up the left hand in the same way.

Triceps workout

• Put your feet shoulder-width apart, straighten your back.
• Put the left hand on the thigh, bend the right hand at the elbow (the hand is at the shoulder, and the expander is behind the back).
• Bend the right arm and unbend, leaving the left in a motionless state. This exercise will help build muscle pretty soon.
• Take a starting position: stand up straight, bend your elbows (expander behind your back).
• Raise your arms to the sides and slowly lower back.

Forearm muscle development

Unclench and squeeze the carpal expander with your fingers.

• Seated dumbbell raise. Sit down, taking the upper grip of the dumbbell. Bending your elbows, raise your hands to shoulder level so that the dumbbell handles are parallel to your shoulders. From this position, slowly raise your arms up and slowly come back.
• Breeding dumbbells. From the “standing” position (feet shoulder-width apart), and the hands with dumbbells below (the handles are perpendicular to the hips), spread your arms to the sides, not lowering below shoulder level. Return to starting position.
• Bent over arms. Put your feet shoulder-width apart, lower your arms, dumbbell handles and back parallel to the floor (tilt your torso forward). Spread your arms to the sides at head level, then come back.
• Lifting dumbbells in front of you. For stability, the legs are at shoulder level, the arms are bent and lowered down, the back is straight. Hold the dumbbells with an overhand grip so that the handles are parallel to the body. Raise your arms forward at shoulder level, return to the starting position.

Pump up the muscles of the arms, or what you need to know about training the biceps

• Bending the arms with dumbbells while sitting- one of the productive exercises that help build arm muscles
• Feet on the floor. Sit on the edge of the bench, taking dumbbells from below. Lower your hands on both sides of the bench. Raise the hands slowly to the shoulders, pausing at the top point, then lower them slowly to the starting point.
• A variation is the following exercise, performed in the same way, sitting on a bench: spread your legs shoulder-width apart, taking a dumbbell from below with your right hand. Leaning on the inner surface of the thigh with the elbow, straighten the arm. Raise a hand with a dumbbell to your shoulder, straining your biceps, then go back and do the training to help pump up the other biceps.
• The dumbbell press is done in the sitting position. Hold the dumbbells below your chin, keeping your back straight. Raise the projectile over your head, turning your palms outward, return to the starting position.
• You can pump up the muscles of the hands by bending them with dumbbells in the “standing” position. for which you need to stand up, placing your arms and legs shoulder-width apart. The hands with a grip from below hold the shells. Bending your arms slowly so that the shells are at your shoulders, return to the starting point. You can perform this exercise, which helps to pump up your arms, alternately for each biceps. The grip can be used neutral (as a training option).

For this, the following exercises are productive:

• Push-ups on bars. Straighten your legs and torso, keeping a vertical position on the uneven bars. Keep your hands close to the body, bending and unbending them at the elbows, go down, preferably to a position where the shoulders are parallel to the floor. Straightening your arms, return to the starting point.
• Push-ups on the bench. Lean on the bench behind you, keeping your legs extended straight and touching the floor only with your heels. Bend your elbows to lower your body down to right angle between forearms and shoulders.
• Push-ups with a narrow grip. Starting position, as in a classic push-up: the palms are on the floor a few centimeters apart, the socks rest on the floor, the body is straight. Bend your elbows so that your shoulders are parallel to the floor, slowly come back.
• Arm abduction holding the dumbbell back. Rest on the bench with your left knee and palm so that the body is parallel to the floor. Foot right foot stands on the floor, the right shoulder is pressed to the body and is parallel with the floor. Straighten your hand.
• Bench press options. Lying on a bench, hold the dumbbells at chest level with a neutral grip. Extend your arms up and return to the starting point.

From the same starting position, straighten your arms, bend your elbows (dumbbells on both sides of your head), straighten your arms again, etc. Sit down and raise the dumbbell, holding the discs out with both hands. Bend your elbows to a right angle with your shoulders, straighten and bend again.

To pump up the muscles of the hands means to train the forearms

• Sitting Wrist Workout. You need to sit down and rest your feet on the floor, placing your feet shoulder-width apart. Take the shells with a grip from below, placing the forearms on the hips and hanging the brushes. Extend your wrists, holding the dumbbells with your fingers, and then slowly return to the starting position.
• Next exercise, also serves to pump up muscles. It is performed by analogy with the previous one, but a grip from above is used.
• standing wrist training. Feet shoulder-width apart, dumbbells are held with an overhand grip. Raise them as high as possible by unbending your wrists and slowly return back. In a standing position, put your hands behind your back, holding shells with your fingers. Raise them first with your fingers, then, bending your wrists so that your palms become parallel to the floor. Return to starting position.

Exercise with disks is another option that helps build arm muscles.

You will need two discs from the barbell, which are held so that the thumb is on one side, the other four on the other. Raise the disk to the level of the thigh with a straightened arm, hold and lower it, unclenching your fingers.

Hang on the crossbar first on the right hand and linger as long as possible, then on the left

Pull up on the bar

• Throw a strong towel over the crossbar. Take hold of the two ends with brushes and pull yourself up.
• Attach the rope to the middle of the wooden stick. The diameter of the stick is from 2 to 3 cm. Attach a weight to the second end of the rope. Rotating alternately with brushes, wind and unwind the rope.
• Crumple paper. Perform the training as follows: lay out the paper on the table and crumple each sheet into a ball with your hand. Over time, increase the number of sheets and paper weight.
• tear paper. Tear paper into pieces: old notebooks, newspapers, cardboard.

Most people who decide to increase muscle mass and get in shape, the emphasis is usually on exercises that promote the development of the biceps, chest and back muscles, while completely forgetting about the smaller muscle groups. It is necessary to pay attention to them in order to find balance in the body: if you purposefully pump only one part of the body, this can lead to disruption in the work of other muscles.

You can trace such an unfavorable development of events using a simple example: if you do exercises for the biceps for a long time and diligently, not paying attention to the hands, then the risk of sprain of the adductor ligaments and even tear will increase. That is why every self-respecting athlete and anyone who decides to devote time to their body should know how to pump up their hands even at home.

There are quite a lot of exercises with the help of which it is possible to increase the volume of the hands and increase their elasticity and flexibility in general, it is necessary not to forget about their implementation and always follow the execution technique.

Important: some exercises are complex, therefore, in the process of their implementation, the forearms and shoulders are additionally involved, albeit to a lesser extent.

It is recommended to devote at least two full days a month to training the hands; if on other days the emphasis is on partially adjacent muscle groups, you can complete one of the exercises below. You can pump your hands with the help of various exercises, which are conventionally divided into:

• Classical exercises;
• Exercises that require additional equipment.

Warm-up before a full workout

It is difficult to underestimate the importance of a warm-up before any workout: it is the exercises included in this complex that prevent the appearance of sprains, tears and even ruptures of the joints, warm up the muscles of a particular group, and also prepare them for subsequent exercises.

Important: it is always necessary to warm up, this is one of the basic rules of bodybuilding and exercise. physical culture basically. If, for any reason, the lesson needs to be done as quickly as possible, it is better to underdo a couple of approaches than not to warm up.

To stretch the wrist muscles, it is enough to perform three light exercises, for their implementation it is necessary:

1. Fold your hands into the “Lock”, and then for a minute and a half quickly rotate them first clockwise, then counterclockwise, trying to bend your fingers inward as much as possible.
2. Take a soft pillow in each hand and, spreading your fingers as wide as possible on each hand, simultaneously squeeze the pillow and then raise it up, then lower it.
3. Don't throw too hard tennis ball into a wall or other hard surface in order to gently catch the ball on its way back. He should not fly too fast, the main task is to hone the grasping movement. After the ball is caught, you should twist the brush against and clockwise.

To warm up the wrist joints, you can also use the horizontal bar: just jump up to it several times in order to grab the crossbar and grab it tightly. It is not necessary to pull up yet, so as not to clog the muscles before performing the main exercises.

Classic exercises

TO classical exercises that pump the hands include those that are performed without any equipment and should be familiar to most people since school time. The most famous exercises from this group are push-ups on fists and fingers.

Important: the fundamental difference between them is that when pushing up on the fingers, more emphasis is placed on the hands; with the first method, the forearms are more involved.

It is recommended to perform both one and the other type of push-ups, alternating them in different training days. The execution technique is quite simple: you need to take the "Lying" emphasis, spreading your arms shoulder-width apart (if you put it a little narrower, the triceps are activated, wider - the back muscles and biceps), legs should be pulled back, putting them on your fingers; push-ups are performed by bending elbow joints, which in no case should go in any direction.

Hands at home can be pumped up using the usual plastic bottle, into which it is first worth either pouring water or pouring sand or other bulk material that will provide enough weight for the bottle to occupy. To perform the exercise, tightly grasp the bottle with a brush, and then raise and lower it exclusively with the carpal muscles, as if waving away someone. If the bottle exercise is too easy, you will have to resort to the help of dumbbells.

For execution next exercise you will need a backpack or some other bag in which you can put bottles of water or other cargo. The exercise is performed while sitting. The backpack is taken in both hands, turned back side up, and falls-rises again exclusively with the help of the wrist muscles.

Tip: since it is necessary to ensure that the biceps or forearm are not included in the work, it is advisable to ensure that there is a solid support under the arms when performing.

Exercises with weights, horizontal bar and expander

The most popular device for pumping the wrist muscles among athletes is the expander (not to be confused with the "expander"), which is at the same time an inexpensive, portable and effective sports equipment. Although the expanders differ in shape, rigidity and size, the principle of their use is the same; it is based on a cycle of compression-expansion of an elastic material clasped by the hands.

Tip: some professional trainers in their blogs talk about the benefits of acquiring two of these shells at once. One should be “warm-up” and, as a result, a little softer, and the second should be as hard as possible for a training person.

The most effective projectile will be the one that is difficult to compress and decompress more than 10-12 times (with 4-5 repetitions being easy). It is very important, after compression, not to drop the expander, but slowly, controlling each movement, allow it to take its original shape.

Also, a horizontal bar is also suitable for pumping muscles, with which you can perform a much larger number of exercises aimed at different muscles of the hands. However, for better pumping of the hands, you should resort to using two thick towels, which must be thrown over the crossbar shoulder-width apart, after which standard pull-ups should already be started.

Important: it is pointless to chase the number of repetitions, since it will be much better for muscle growth if pull-ups are performed slowly and smoothly, without jerking in any direction. With this approach, just the same attention is focused on the necessary muscles.

You can also hang a backpack on your back when pulling up: this will give additional load muscles, but with this execution they will “clog” much faster, therefore, weight should be selected carefully.

Weighting agents help to achieve rapid progress, the weight of which usually varies between two to three and five kilograms. Data sports equipment are hung on each hand on the wrist, after which they are wrapped tightly with an adhesive elastic band. They can be used to perform various exercises, including the already mentioned lifting of the backpack and pull-ups on the crossbar.

Important: for example, weighting agents exert significant pressure on precisely those muscles that need to be pumped, because the exercises performed with their help will have the maximum effect.

Boxers, for whom it is especially important to have strong hands, try to strike the pear with weights on their hands to pump them. At home, of course, a pear is not required, just hang at least a kilogram weighting agent on each arm and strike in the air for 5-10 minutes. If the execution is easy, you can either increase the weight, or put an additional dumbbell in each hand.

The hand trainer is gaining popularity power ball, which is actually an ordinary gyroscope placed in a sphere. The principle of operation is quite simple: the energy transferred from the torsion of the hands to the projectile goes to the rotor, which, in turn, already makes the simulator work.

The difficulty lies in the fact that the gyroscope sets such a movement that does not coincide with the direction set by the brush, therefore the task of all its muscles is to hold the projectile in the hand and at the same time continue to tell it a certain speed through a turn.

The gyroscope will have to be held very tightly in the hand, since the greater the speed transmitted, the greater its “desire” to escape. The device provides for the presence of counters that measure both the duration of one approach and the maximum applied effort, so over time it will be possible to evaluate progress.

Tip: if your hands are not used to long physical activity, then after each workout, the brushes should be lubricated with some kind of ointment in order to prevent the appearance of pain.

One training of the hands should include 3 exercises (4 sets for each), it is not recommended to perform more, since untrained hands are not able to experience overstrain for a long time.

In conclusion, it should be noted that it is pointless to expect rapid progress in the form of an increase in the volume of the hands, since this muscle group is one of the most difficult to pump. However, after a month of training, which includes 5-6 sessions, their strength and endurance will noticeably increase.

Video: how to strengthen the hands

Today I want to tell you again about how to strengthen your fingers. Why did I write again?

The fact is that once this site was under the Joomla content management system (I think that some site visitors remember that time: there was user registration, a terribly scary comment form, low traffic and frequent “glitches” of the site itself). At one fine moment, I realized that this could not continue, and the site moved to WordPress, to which I have no complaints yet.

So, when transferring the site, not all materials were copied: one part of them was of poor quality, the other part did not carry a special semantic load. More recently, surfing the sites sports topics, I came across a familiar text! Wow, I thought, it means good advice if they are reprinted and posted! After lengthy negotiations with the administration of the resource, I still managed to convince them that I am the author of the text and get a back link to my site! The guys from Sporttime"- thanks for the adequacy!

Well, now I want to offer you a revised set of exercises that will help strengthen fingers- one of the most painful places for many basketball players!

Strengthen fingers - exercises

After digging a little in my old notes, I found a couple more interesting exercises that will allow you to fingers become much stronger, which means reducing the risk of injury from an accidental collision with an opponent, a bounced ball, or an unsuccessful contact with something else.

Let's start with the very exercises that have already been published. Oh yes, if you regularly perform at least some of the exercises below, then your fingers will become not only strong, but also more flexible and tenacious. And in the fight for a controversial ball (the one in which they try to snatch the ball from the opponent's hands), you will have much more chances.

First exercise, which is also basic. The starting position is a meter and a half from the wall. Tilt your whole body forward and fall against the wall. And in order to stop the fall, we put our hands forward and rest our fingers against the wall. A sort of "lying emphasis", only you have to lie down on the wall. Try not just to stick your fingers into the wall (and you can break them), but to cushion, spring them.

Second exercise for the fingers is to squeeze the ball from tennis, while squeezing exclusively with your fingers. You can also squeeze any wrist simulator, the main thing is to squeeze with your fingers.

Horizontal bar will help not only pump up the muscles of the hands, but also strengthen the fingers. How? Just try to hang as long as possible, holding only your fingers. Grip from below and hold with your fingers. How much is enough for you?

Finger push-ups can also help in the process of strengthening the fingers. The load on the joints is quite high, so I recommend starting with a few repetitions, and then gradually increase the load. Is it difficult (painful) to do push-ups on your fingers? Try to take an emphasis while lying on your knees - the load will decrease, but the effect will still be good.

The coolest exercise , which involves the hands and fingers, back and shoulders, the press - in general, a whole series various muscles. What you need: gymnastic stick(a leg from a stool, a handle from a shovel, etc.), a rope (a meter and a half long, depending on height) and a weighting agent (dumbbell, sledgehammer head, pancake from a barbell, an old iron). One end of the rope is tied around the middle of the stick, the second - to the weighting agent. We take the stick with both hands, the hands themselves are parallel to the floor. We begin to rotate the stick in such a way that the rope is wound and the load rises from the floor. When screwed to the end - just as slowly unwind back. Change the grip (upper and lower, wide and narrow) and the weight of the weighting agent (pro) to get the most out of your workouts.

And now a few words about new ways to strengthen the fingers.

Strengthening the fingers - a few more exercises

This group included exercises used by the Russian special forces. The origins of these exercises go to the masters martial arts. Do not be afraid, I will not agitate you to pierce the boards with your fingers with screams that frighten your enemies. I immediately introduced the Chinese master, who, putting a block shot, pierces the ball with his finger. The sun is warming something, and such thoughts come into my head!

• Exercise number 1. Brick work. Try throwing the brick up and catching it with the fingers of one hand. Caught? Now toss it with a spin and catch it again. Happened? Now try to rotate your arm at the elbow, while continuing to hold the brick with your fingers (just don't break the glass of your neighbors).
• Exercise number 2. Emphasis lying down. The point is to take the prone position without using your thumb. We stand as long as possible (legs can be thrown to a certain hill to increase the load). Gradually reduce the number of fingers you rely on.
• Exercise number 3. Hands in front of you. We are trying to spread the straightened fingers as much as possible. Then - press your fingers to each other as much as possible. This exercise will bring you closer to gaining the ability to take the ball in your hand.
• Exercise number 4. Interlock 2 identical fingers of different hands (thumb with thumb, index with index, etc.). Now, for a few seconds, try to break the resulting hitch. Repeat with each of your fingers.

Well, I think that these exercises will be quite enough to to strengthen the fingers. If you have examples of exercises to strengthen your fingers, share them in the comments. Subscribe to site updates (everything you need is in the right column of the site).

I, in turn, wish you successful training and look forward to visiting our site again.