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Exercises to strengthen the hands
In order to strengthen the hands and to develop sensitivity, you should always do the exercises, which are directed to the hands and fingers. There are ways of development that do not require equipment. Also, there are such exercises, during which you can use as the different materials at hand, which is very easy to get, and special exercise equipment.
Grip static.
If we pull a lot of weight (say, performed the deadlift, the pull on the block, etc.) or hang on the bar, then use the brush as hooks. The severity is necessary to keep only four fingers, and the thumb is "irrelevant". In this grip, the forearm muscles are only statically.
Exercises
The most effective exercise for developing the static grip is the so-called "farmer's walk". You take in each hand a heavy dumbbell and walk with them a certain distance. From 5 meters onwards. You can hold them and stand in place, but it's more exhausting for the psyche.
Grip dynamic.
The whole spectrum of actions, ranging from a handshake and ending with squeezing t-shirt, soaked then in training can be attributed to the category of dynamic grip. Typically the force take on four fingers, and a great fear of slipping or falling out of the subject out of hand.
Exercises
In this respect, there can be nothing better than good old carpal expander. One of his best options is a "Captain of Crush". It just looks like two handles, connected by a steel spring. High effectiveness of this simple design is time-tested. There are machines with adjustable load which engages both the brushes. And, of course, do not forget about the simple rubber "ring" or ball for the big tennis. Though they do not have such strong and beautiful names, but I can easily give odds to the eminent machines...
Grip finger.
Hold the hand of a glass of water or any other object of sufficiently large diameter or size is a finger grip. In most cases there is only static. This grip we use when shape of the object does not allow to press his four fingers to the palm, so the lion's share of the load has to take on the big toe.
Exercises
The most famous and probably the most effective exercise is the retention fingers of the pancake from the rod. Choose a heavy pancake, put it on the edge, grasping tighter at the upper edge and lift just above the floor. Hold for about 30-60 seconds. When you can hold it longer time, then it's time to take a pancake bigger and heavier...
There are other methods of developing finger grip, but they usually require additional equipment (homemade), and performance did not exceed the above mentioned way of holding the pancake.
Wrist strength. Dynamics.
Our wrist is a very fragile joints. And this is an additional reason for their conscious strengthening. At the same time, the development of the dynamic functions of the forearm will lead to its growth, but with big muscles is much easier to be strong than small... especially with the growth of muscles and strengthening tendons, ligaments and even increase bone strength. A good prospect for a weak joint, correct?
Exercises
It is easy to guess that the most effective movements for muscle development of the flexors-extensors of the wrist are the same flexion and extension with weight in hands. Moreover, if the flexion (lifting a barbell with hands, palms toward you) work only 4 fingers, and not particularly strong, with the extension (lifting a barbell with hands, palms facing away from you), the situation is radically different. In exercise as much involved in the big toe and 4 other insure the rod from falling out. This feature allows you to very successfully develop and extensors of the wrist and finger grip power!
Normally the source position in these exercises is the position of the forearm lying on the bench so that only the brush hanging off the edge. But there may be options, such as bending the wrists back or straightening in front of him in an upright position the hands. Nobody will be able to tell if it is on You to act in one or another kind of exercise. You have to try, to think, to "try" and make your choice. published
P. S. And remember, only by changing their consumption — together we change the world! ©
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Source: vk.com/sdrujina?z=photo-68594028_399294801%2Falbum-68594028_00%2Frev
Grip static.
If we pull a lot of weight (say, performed the deadlift, the pull on the block, etc.) or hang on the bar, then use the brush as hooks. The severity is necessary to keep only four fingers, and the thumb is "irrelevant". In this grip, the forearm muscles are only statically.
Exercises
The most effective exercise for developing the static grip is the so-called "farmer's walk". You take in each hand a heavy dumbbell and walk with them a certain distance. From 5 meters onwards. You can hold them and stand in place, but it's more exhausting for the psyche.
Grip dynamic.
The whole spectrum of actions, ranging from a handshake and ending with squeezing t-shirt, soaked then in training can be attributed to the category of dynamic grip. Typically the force take on four fingers, and a great fear of slipping or falling out of the subject out of hand.
Exercises
In this respect, there can be nothing better than good old carpal expander. One of his best options is a "Captain of Crush". It just looks like two handles, connected by a steel spring. High effectiveness of this simple design is time-tested. There are machines with adjustable load which engages both the brushes. And, of course, do not forget about the simple rubber "ring" or ball for the big tennis. Though they do not have such strong and beautiful names, but I can easily give odds to the eminent machines...
Grip finger.
Hold the hand of a glass of water or any other object of sufficiently large diameter or size is a finger grip. In most cases there is only static. This grip we use when shape of the object does not allow to press his four fingers to the palm, so the lion's share of the load has to take on the big toe.
Exercises
The most famous and probably the most effective exercise is the retention fingers of the pancake from the rod. Choose a heavy pancake, put it on the edge, grasping tighter at the upper edge and lift just above the floor. Hold for about 30-60 seconds. When you can hold it longer time, then it's time to take a pancake bigger and heavier...
There are other methods of developing finger grip, but they usually require additional equipment (homemade), and performance did not exceed the above mentioned way of holding the pancake.
Wrist strength. Dynamics.
Our wrist is a very fragile joints. And this is an additional reason for their conscious strengthening. At the same time, the development of the dynamic functions of the forearm will lead to its growth, but with big muscles is much easier to be strong than small... especially with the growth of muscles and strengthening tendons, ligaments and even increase bone strength. A good prospect for a weak joint, correct?
Exercises
It is easy to guess that the most effective movements for muscle development of the flexors-extensors of the wrist are the same flexion and extension with weight in hands. Moreover, if the flexion (lifting a barbell with hands, palms toward you) work only 4 fingers, and not particularly strong, with the extension (lifting a barbell with hands, palms facing away from you), the situation is radically different. In exercise as much involved in the big toe and 4 other insure the rod from falling out. This feature allows you to very successfully develop and extensors of the wrist and finger grip power!
Normally the source position in these exercises is the position of the forearm lying on the bench so that only the brush hanging off the edge. But there may be options, such as bending the wrists back or straightening in front of him in an upright position the hands. Nobody will be able to tell if it is on You to act in one or another kind of exercise. You have to try, to think, to "try" and make your choice. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: vk.com/sdrujina?z=photo-68594028_399294801%2Falbum-68594028_00%2Frev
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