How to lose weight in your fingers with simple exercises and is it real?

Principles of muscle strengthening

The muscles of the fingers are worked according to a special scheme. The brush works better for squeezing rather than unclenching - this is our “inheritance” from our wild ancestors. You can train with dumbbells, barbell plates, or a circular expander. Less effective are tunic pull-ups, which also strengthen your fingers.

Like all other muscles, the muscles of the phalanges need regular training (at least two to three times a week). It is equally important to eat well in order to quickly increase body weight.

Technical points to remember

A strong blow is formed not only due to high speed, but also due to its own weight. If you invest your full body weight, the result will be as powerful as possible. Avoiding dislocations is possible by following the correct execution technique, which involves never straightening the arm completely, and striking at different angles. They bring truly serious damage to the opponent.

Feet

They play no less a role in the impact force. Their position and movement must obey the following nuances:

The feet must be placed wider than the shoulder girdle.
The foot is turned in the direction of the movement made by the hand, while the heel is always raised first.
When a blow is made with the right hand, the left foot does not move, the heel of the right one rises and vice versa.

Proper foot placement allows for much stronger and more powerful strikes, but is not the only thing to consider.

What else do you need to know to give your fist punch power?

Keep your knees slightly bent, shifting your body weight forward.
During the strike, the hips should turn in the direction in which the opponent is located.
In close contact, full movement of the entire body allows you to increase the force of the blow.
You can't reach forward. The body should turn sharply.
Pulling the arm back during the swing allows the opponent to predict and prevent the strike.
When striking, the fist must be clenched as tightly as possible.
Each new blow is performed with an exhalation of air.

These requirements must be met not separately, but simultaneously.

Warm-up

Before you start doing finger exercises, you need to do a short warm-up. To minimize the risk of dislocations, joint displacements and sprains, you need to spend 2-3 minutes on preparatory exercises.

Basic warm-up exercises:

"Fan". You need to spread your fingers as wide as possible and stay in this position for 5-6 seconds.

Make a fist as hard as you can and hold in this position for 7-8 seconds.

Unclench your fist as much as possible, deflecting the phalanges as close as possible. This exercise trains flexibility well.

Press your hands on each other, clasping your palms.

“Lock” - with hands and separately with each phalanx.

Press your thumb to your wrist with your palm facing up.

You need to do 8-10 repetitions of each exercise.

Forearm Workout at Home: Reducing Wrist Tension

Wrist Curls on a Dumbbell Bench, Palms Up

3 approaches
10-15 repetitions
Body part: Forearms and wrists Equipment: Dumbbells

Wrist Curl on Dumbbell Bench, Palms Down

3 approaches
10-15 repetitions
Body part: Forearms and wrists Equipment: Dumbbells

Hammer grip dumbbell curls

3 approaches
10-15 repetitions
Body part: Biceps Equipment: Dumbbells

Push ups

medium grip

3 approaches
15 reps
Body Part: Chest Equipment: No

Push ups

narrow grip

3 approaches
10 reps
Body Part: Chest Equipment: No

* — The service is in beta testing

Wrist Curls on a Dumbbell Bench, Palms Up

3 approaches
10-15 repetitions
Body part: Forearms and wrists Equipment: Dumbbells

Wrist Curl on Dumbbell Bench, Palms Down

3 approaches
10-15 repetitions
Body part: Forearms and wrists Equipment: Dumbbells

Hammer grip dumbbell curls

3 approaches
10-15 repetitions
Body part: Biceps Equipment: Dumbbells

Push ups

medium grip

3 approaches
15 reps
Body Part: Chest Equipment: No

Push ups

narrow grip

3 approaches
10 reps
Body Part: Chest Equipment: No

* — The service is in beta testing

Developing grip strength

Grip strength indirectly affects not only the endurance and power of all arm muscles, but also protects the hand and forearm from injuries. To develop grip strength, you need to train your hands using an expander, special elastic bands that are placed on your fingers to develop pinch strength. You can also exercise with ordinary dumbbells, but hold them not in the palm of your hand, but with your phalanges.

Grip strength develops very well when playing sports and some types of extreme hobbies.

rope climbing;

The most popular methods of pumping phalanges will be discussed below.

Activities for the little ones

Finger motor skills exercises for children are not only useful, but are also considered mandatory for normal development. They stimulate brain function, improve attentiveness, memory and imagination.

For children from one to five years old, the best training would be modeling from plasticine or putting together puzzles. For older children, a Rubik's cube is suitable. As for effective and simple exercises, we offer the following options:

Kneading the dough. The child needs to imitate kneading the dough with his hands. This workout qualitatively develops the hands and fingers.
Clenching/unclenching a fist. The baby needs to alternately straighten his palms, spread his fingers, squeeze and unclench them.

To make games with fingers interesting for children, it is advisable to accompany them with funny stories or do it all in a playful way (for example, a speed competition with parents).

And from sports games

These exercises are very popular among those who want to quickly pump up the phalanges of their hands.

These include:

Falling on the wall. Standing parallel to the wall at a distance of about a meter, you need to fall on it, taking the “lying down” position, only in the vertical plane.

Squeezing the tennis ball without touching the center of your palm.

Rolling sand-weighted ping pong balls between your fingers.

To achieve visible results, these exercises can be performed daily because they are quite simple.

Martial arts exercises

Masters of Eastern martial arts use the hand and edge more often than a clenched fist.

The most common exercises:

Pull-ups on the first phalanges.

Push-ups on the first phalanx on a metal floor or any hard horizontal surface.

Lifting water containers.

Pulling out a deeply buried pin or tree branch from the ground.

Throwing a cannonball to different heights.

Impacts on ironwood wood.

Impacts in containers with sand and other bulk substances. The hand should get stuck in the sand.

The exercise should be combined with breathing exercises. Attention needs to be concentrated on the muscles being worked.

Special gripping techniques in power sports

These finger exercises are the property of the “old” Soviet school of athletes.

The main ones:

The use of thickened bars on the barbell, due to which the phalanges receive increased load.

Improvised weights instead of weights. You can use barrels or sandbags. You have to hold the bags with your entire hand, which brings a much greater effect than a dumbbell press. Starting position: feet shoulder-width apart. You need to press the bag from behind your head - in the French way.

How to make your fingers longer and thinner

Many people would like to have long, elegant fingers. Musicians are the lucky owners of beautiful hands. It is precisely people who play the piano or piano whose fingers are always long and thin. But not all of them were born with perfect hands, which means it is still possible to correct their deficiency. How to lengthen your fingers at home?

You can replace playing instruments with any fine motor skills. This could be embroidery, knitting. Even working on the keyboard can help.

Massage has a great influence on the length of the fingers. The procedure is not complicated and will not require much effort from you. Massage each finger separately, starting from the tips and ending with the base. We perform twisting movements. From the side of the palm we press on the joints.

Why do this?

In most cases, this is not an extreme necessity, but a desire to make the fingers more aesthetically attractive. One has only to look at the hands of musicians, especially pianists, their fingers are thin and long. But you shouldn’t think that all musicians are born with just such fingers - this is the result of their professional activity. This means that anyone can adjust the length and thickness of their fingers.

There are a lot of tips on this matter, among the most popular and effective:

Playing musical instruments.
Embroidery and knitting.
Massage. It is the simplest of all methods, as it does not require too much time and material costs.

How to lengthen your fingers at home: exercises

You can lengthen your fingers with simple exercises. What should you do to make your fingers long? A whole set of exercises for the fingers has been developed. It is divided into three blocks: stretching, flexibility and strengthening.

1. We take each finger in turn by the base and stretch it for 15 seconds, doing twenty approaches per finger.

2. Using rotating movements, massage the fingers 10 times in one direction, 10 times in the other.

3. Lightly twitch each finger, repeat 20 times.

4. Bend your fingers 30 times.

5. Bend exercises – 40 approaches.

6. The next exercise is as follows.

Place the book on the center of the table. Hands on the table. The thumb should go over the edge, and with the rest we try to reach the book. We perform 5 repetitions.

A set of flexibility exercises.

1. Place both hands on the table and begin to raise your fingers one by one. The main thing is that only one finger should rise, the rest remain tightly pressed to the table.

2. Connect both palms and press one on the other in turn. This way we knead the entire palm.

3. Roll a small ball between your fingers. Please note that helping with the other hand is strictly prohibited.

The last set of exercises is aimed at strengthening the fingers and hands:

- clench your fist 40 times;

— we fall onto a vertical surface and lean on our hands;

- do push-ups, focusing on your fingers.

By regularly performing the entire set of exercises, you can significantly lengthen and give an elegant shape to your fingers.

How to visually give length to your fingers?

For those who do not have the patience and time to exercise, you can make your fingers visually longer by decorating your nails. Which nail shape lengthens your fingers?

1. Grow your nails long and give them a semicircular shape. Square and blunt nail shapes, on the contrary, make the fingers smaller.

2. For painting, choose light pastel colors.

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

The muscles of the fingers are located only on the side of the palms and are represented by the muscle groups of the thumb and small finger.

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

Regular training of your hands and fingers will give them graceful shape and flexibility in just a couple of weeks.

8 Finger Moves Training Program

Exercises for losing weight on your fingers should be carried out in compliance with several rules:

Before performing the main exercises, you should do a thorough warm-up, and before each repetition of the exercise, also stretch and knead the problem area;
The break between approaches should be no more than one minute ;
The training begins with an easier exercise and smoothly moves on to the most difficult one, which will gradually load the muscles;
You should carefully monitor the sensations that arise during the execution process and 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. You should try to perform exercises with the maximum range of motion. To achieve quick results, you need to train every day.

Warm-up

Warm-up or exercises for the fingers can include a huge number of movements suitable for a given muscle group and ligaments:

Quickly squeeze and straighten your fingers several times, connecting them into a fist.
Make a fist and straighten your fingers one by one, starting with the thumb and ending with the little finger. When the palm is fully opened, repeat the same movements in reverse order, connecting them into a fist.
With effort, fan out your fingers as wide as possible, fixing the last position for 3-5 seconds.
Place your palms against each other and begin to press with maximum tension.
Alternately push the phalanges of one hand into the palm of the opposite hand.

Note! There are special simulators for developing and strengthening the muscle structure of the fingers, for example Chinese balls, which not only diversify your exercises, but also make them more effective.

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

Falling against a wall

Get into the starting position parallel to the wall, stepping back 1-1.5 meters from it, with your feet shoulder-width apart;
Start falling onto the wall from the pelvis, keeping the body in a vertical position. The fall should be on the phalanges of the fingers;
Push them against the wall and return to the starting position.

Perform 10-15 times in 3-4 approaches.

Vis vulgaris

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 a piece of fabric . Make the maximum permissible number of approaches.

Hanging with an open grip

Hang on a wide bar, 5 to 8 cm in diameter, using an open grip;
Stay in the position for 1 minute, then rest for the same amount of time and repeat the exercise.

3-6 repetitions should be performed. To increase the load, you can carry out alternate hangs, first on one arm, then on the other.

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 edge of the table;
Start moving your wrist, but do not lower it down. You only need to act upwards until you reach a horizontal position.

It is recommended to train no more than 1-2 times a week, with the exercise performed in 2-3 sets until completely tired.

Wrist rotations using weights

Place 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 your grip.

Perform the exercise 20-40 times in 1-3 approaches. It is appropriate to use a heavy book, a wooden board, dumbbells, a water bottle and other household items as a weighting agent.

Barbell wrist curl

The exercise is difficult, and can be done both in the gym and at home. For training you will need a barbell and a horizontal surface . First, you need to thoroughly stretch your fingers: perform 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 your forearms be prepared for a heavy load.

Nutrition

It can also make your fingers thinner and also help you lose weight. To do this, you need to follow the following recommendations:

Conclusion. Fingers simply must be beautiful and well-groomed, especially for women.

There is such a designation as “musical fingers”, which confirms that thin and long fingers are beautiful and therefore many strive to lengthen them using the above exercise technique.

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Nature created us as we are, with our advantages and disadvantages, which is why some people do not like certain parts of the body. It is precisely in order to change such shortcomings that plastic surgery was invented. These methods are inappropriate if the issue concerns the beauty and delicacy of the fingers.

This topic has become quite relevant in our time, as many women want to have thin and beautiful fingers.

From the very beginning, nature instills in us at the genetic level the thickness of our fingers, but thanks to many exercises and appropriate care, our fingers will be given the necessary flexibility, visual thinness and mobility. The expression “musical fingers” comes to mind, so the question may arise, how to make fingers thinner using music?

First of all, puffy fingers can mean fat accumulation or lack of movement. Accordingly, the simplest and most effective way would be to let a person play the flute or piano.

Start your exercises with music lessons, teachers of which will be fairly easy to find. This practice should be done constantly and only then the fingers will become more elegant and thinner. If for some reason playing musical instruments is not suitable for you, then try to replace them by typing on a computer keyboard, just do not forget that your fingers must be correctly positioned on the keys; knitting and sewing are also an excellent alternative.

Sometimes the main reason for the visual thickness of the fingers is wrinkled skin, so to prevent this, it is recommended to do appropriate exercises and use nourishing and moisturizing creams. You can resort to hand massage; for this you need to massage each finger, individually, starting from the tip of the finger (pad) to the base. Gymnastics is very useful not only for the condition of the fingers, but also for the general condition of the phalanges.

There is another fairly easy and effective exercise; to do this, spread your arms, preferably shoulder-width apart, then relax your limbs and try to make movements as if you were shaking off the remaining water. Similar movements can be carried out every day for 10-20 minutes. The simplest and most accessible finger exerciser is health balls or so-called Feng Shui balls. Such exercises improve coordination, appearance will also noticeably improve, palm massage affects the nerve endings of other parts of the body.

The balls should roll across your palm and use all your fingers to do this. Remember, the more complex the exercises used, the better the fingers; for this you can use not one ball, but two or even three.

Inexorable statistics tell us that 98% of the inhabitants of the Earth have a desire to change something in their appearance. And of course, among them there are many who would like to see their fingers longer. This is not due to any serious need, it's just a matter of aesthetics. One cannot help but admire the long, thin and graceful fingers of musicians, artists, and beauties from ancient portraits. For some people this is given from birth. If nature has not given you such a feature, then there are a number of effective recommendations on how to lengthen your fingers. We will present them to the reader further.