Train arm muscles Bashny.Net

Human hand, of course, look pale and unconvincing compared to the limbs of animals. Where strong horny hoof? Where deadly sharp claws? Even to hell with them, with deadly - where at least some claws? Meanwhile, make the most of your hands you can still (even if you have little hands), if we use our training program. The proposed exercises will not only strengthen the hands, but also develop the adjacent muscle, will reward you with strong, crushing stone fists.

You'll be able to evaluate the acquisition, even being very peaceful person, because your new, very strong men shaking hands have become new friends to communicate. And giving a subtle sense of belonging to a secret worldwide brotherhood severe men. So hand in hand - and forward to engage.

For a start look at his hand through the eyes of the researcher - as biomechanism. By the wrists and forearm muscles respond own brushes. These muscles are divided into flexors and extensors, as well as superficial and deep layers of the front and rear groups. In general, no matter how you eyes on the hand or watching, it is clear that this is not an easy thing.

So just believe: our training will develop all 27 muscle groups necessary for you brave handshakes and bumps. The exercises are arranged in order to increase the number of props. The simplest, among other things, serve as prevention of osteoarthritis.

1
As you know, strengthening the hand - the handiwork of hands. Your brush in themselves form a kind of gymnastic tandem. Make them fight! Clasp your hands together in the manner of a handshake, and build chamber in arm wrestling competitions, trying to bend the "lower" hand to the ground. Alternate position: first, top with one hand, then - another.





2
Squeeze fist as hard as possible and sharply unclench. Repetition is not limited - do until someone you do not stop.



3
Match palm thumbs up, forearms parallel to the floor, as if you were going to pray to the spirits of sports on strengthening your muscles and tendons. Is not limited to prayer, his hands pressed against each other, while resisting pressure, as if trying to razyal palm and fingers leave the connection only.



4
Mirror exercise: hands clasped fingers in front of chest, you're trying to break them. The smaller the area of ​​the clutch, the cooler you are. If you can keep for a long time hands clasped just last phalanges of the fingers, you can count your fingers strong. Or weak hands ...



In order not to seem monotonous to you, we interrupt a series of exercises with your fingers. Although you can come up with a couple more if you want. The idea is to statically strained hands in different positions that do not cause pain.

5
Turning to the description of simple shells to develop strength hands, start with the things that can hardly be called a simulator per se, but it can become a faithful companion on your way to stronger hands. This should be a piece of cloth - large enough that you could fold it, embrace, barely connecting the thumb and forefinger. Old dirty T-shirt fits perfectly, and the dirtier it is, the stronger you become, because you have to endlessly wash it and squeeze hard. While on the other hand, it is not necessary to wash it: You do not need a clean shirt, and the maximum force of hands, which you will create, twisting the cloth in all planes.



6
Generally, with a t-shirt or other cloth you can do almost anything. In the list of the most productive things - exercise with weights. If you have at hand was a pancake from a bar or bottle from the cooler with handle, proden cloth over it and lift loads, holding matter. Also effective tightening grip of the fabric and futile, but persistent attempts to break the long-suffering rag.



The following sports equipment you sign a long time: a childhood friend. He was almost everyone, though hardly anyone tried to implement its full potential. This expander. Variations in its endless - from the simplest to the different elasticity of rubber rings to gyroscopic simulators brush equipped with a rev counter, LEDs and another near useless pieces.

7
Despite the attractiveness of the gyro exerciser, it is unlikely he will help to increase the strength of your grip. For this is the best fit classic expander. It is not necessary to perform endless repetitions with soft shell: the effect of such an exercise would be minimal. To actually increase grip strength, take a gripper, which you can fully compress no more than 8-10 times in one go. Once you can compress it 12-15 times, you can move on to a more rigid, and so on. Gradually increasing the rigidity of the expander can really achieve a significant increase in strength of hands. Of course, each person has a limit, but it never hurts to dream: the toughest expander in the official sale has a resistance of 165 kg. This piece of steel were able to fully compress only five people in the world. You can quite become the sixth and winning their eternal glory and honor.


8
In between the approaches to the expander is useful to take a hands back exercises: you need money for gum (preferably several) which thou shalt stretch the fingers of one hand clasped together.



In the end, you'll have the same take on these shells. Because develop forearm muscles will not work without weights. It is clear that performing any exercise with dumbbells, weights and other heavy things, you hold their hands often, why they will surely become stronger. However, if you set out to strengthen it brush, you need to add a couple of specialized studies to his studies. Well, to begin with, or at least get the dumbbells from the balcony.

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So, one of the basic exercises - rotate the brush with the weighting agent. You need to bring the dumbbell is not the handle, and for the hard part, to more weight falls on the hand holding the shell in an awkward position. Taking the dumbbell so you perform several rotations clockwise and counterclockwise. Weight weight material should be average, 60-70% of the maximum that you can keep in a horizontal position. The number of repetitions individually, but try to do at least five.



10
If by some miracle in your house turned bar or weight or your fantasy fit for the desired purpose, for example, cast iron hanger - perform standard flexion, alternating grip: palms up and down. Weight of the projectile is difficult strictly regulated, but it should be understood that too easy to be useless, too heavy and will not give the desired effect. 90% of your maximum fit for this exercise.



11
If for some reason your apartment no dumbbells or weights, or anything of iron, you can always use an ordinary chair or stool. Taking the multifunctional shell (it has, they say, you can sit!) For the legs, stretch your arms forward and do the movements of the brush to and of himself. Lateral and rotational movement will also be helpful. Exercises can be performed while holding a piece of furniture as one and two hands - depending on your physical fitness and weight of stools.



12
The last exercise that we would recommend, you will require something more complex than a stool. We could hear the guys in the fitness center called this device roller, but we are fighting for the purity of the Russian language, call it "stick with a hole in the middle, which is threaded a rope, which tied the cargo." Although roller call it, of course, is more convenient. If you swing the arms are not heroic, take the roller length of about 40 cm, it was convenient to hold it with both hands. The length of the rope so that tied her weight (not more than 5 kg) barely touch the floor when you are standing, arms stretched out in front of him. Exercise is to wrap the rope on a stick force of your mighty arms. Make sure that your arms remain straight, otherwise the exercise will be meaningless.



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