How to pump up your hands at home exercises

For some reason there is an opinion that pump up your wrists it is forbidden. Remember, if someone tells you, or you read somewhere on your own, that it is impossible to enlarge your wrists, then do not believe it, since there are dozens of quite successful examples when people with thin hands developed them to impressive sizes. At a minimum, look at famous bodybuilders - their hands most often look harmonious, but don’t you think that they were born right away with such large wrists and hands? It is worth recognizing the fact that the hands are a rather complex area of the body, which is really not so easy to develop, but nevertheless, techniques exist.

How to pump up your wrists

There is an opinion among people that pumping up your wrists on your own is unrealistic. But you don’t need to believe it, because there are many good examples where athletes with thin hands managed to develop them to enormous sizes. If you look closely at bodybuilders, you will notice that their hands look harmonious with the rest of their pumped-up body. At the same time, it becomes clear that they were not born with such wrists, but simply developed them. It is important to understand that the hands are a complex area of the body that is difficult to change. But there are many ways to enlarge your wrist.

How to enlarge your wrists?

People often want to strengthen their hands and enlarge their wrists in these three cases:

Sports activities that require heavy lifting. For example, if you have weak arms, it is impossible to pump up your biceps and other muscle groups.
Martial arts fans and boxers always need constant development of their wrists. This is due to the fact that such training helps to perform strong blows.
Natural weakness of the hands that prevents you from performing various daily tasks or any other heavy work.

During wrist development, you need to pay attention to a little warm-up, because you can very easily hurt your hands, even when using small weights. Frequent problems when performing various exercises are microtraumas of the tendons. They will make themselves felt very strongly in old age. To avoid such microtraumas, you should do a short warm-up. To do this, you need to fold your hands in a “lock”, and after that you need to perform waves using your hands. This exercise allows you to warm up your wrists very well. It must be performed for three minutes. Then you can switch to general exercises. However, you need to start with the easy ones and gradually move on to heavy manipulations. This will make it possible to avoid injuries and protect yourself.

It is important to be patient, because strengthening muscles requires a lot of time from a person. Having completed several effective exercises, the athlete will not be able to have powerful claws the next morning. An important factor in obtaining a positive result is consistency of training. You don’t need to give yourself “days off” simply because you’re lazy.

Many newcomers to the sport wrap elastic bandages around their arms to strengthen their forearm. However, this does not allow you to get the result from the training that you expect. Your wrists will not become stronger if you use these bands to lift different loads. It is better to do exercises with light weights to achieve good results. It is important to know that changes in wrist width are directly related to body structure. Therefore, you should not count on huge wrists if the person himself is thin by nature.

How to lengthen your fingers

It would seem absurd. Well, it’s clear - the legs, I want to lengthen them. But fingers! And yet, there are professions in which it is necessary to have long fingers - for example, illusionists, magicians. In the qigong technique there are special exercises to increase the length of the fingers. They are given as an illustration of the hidden capabilities of man. Of course, not everyone succeeds, but many still succeed. Moreover, some manage to enlarge all their fingers, while others manage to enlarge only one.

The depth of influence of the qigong system on the body reaches the level of the skeleton, because the qigong system also includes bone marrow renewal, that is, it affects a very deep level. There is a legend about how a child lost an arm and grew a new one. Buddhists tell this legend to emphasize that everything is possible if you want it and if you don’t limit your consciousness to boundaries: the boy was small, stupid, he didn’t know that it was impossible to grow an arm, so he grew it.

But qigong exercises should be practiced by masters. We will give simple but quite effective exercises. Efficiency, as in any business, depends on perseverance, faith and persistent regular training.

Warm-up

Stroking each finger from the tip of the finger to the base.
The “wash your hands” movement.

Stretching

Take your finger by the base and stretch it as far as possible. Hold this for 15 seconds. Let go. Do 20 approaches for each finger.
Grab your finger along its length and turn it inside out. Hold this way for 15 seconds, release. So twist each finger 10 times clockwise, 10 times counterclockwise.
Take your finger by the last phalanx and pull. Twitch each finger 20 times.
Tilt your finger left and right 30 times each.
Bend and straighten each finger 40 times.
Place the book in the middle of the table. Place your hands on top of the table so that your thumb extends beyond its edge. The remaining fingers should reach for the book. Do this 5 times, after each time relax your hands and shake them in the air.

Flexibility exercises

Place both hands on the table, lift each finger up in turn, making sure that only one finger rises.
Place palm to palm. Relax one palm, press the other one on the relaxed one, bending it back. Thus, alternately knead both palms. After shaking the brushes in the air several times (“shake off the water”).
Using the fingers of one hand, roll a small ball between your fingers. You cannot help with your other hand or nose. This exercise can be done for a very long time and anywhere.

Strengthening exercises

Clench and unclench your fist 40 times.
When falling against the wall, lean on your fingers.
Push-ups on fingers.

After a month of daily practice, the result will definitely be visible.

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Wrist exercises

When deciding how you can enlarge your wrists yourself, you need to understand that you can’t do it without exercise equipment and sports equipment. A common device now is an expander. But athletes do not always manage to choose a model that allows them to pump up their wrists. For beginners, it is better to choose an expander with medium hardness, and after that you can gradually increase the load. It is best to purchase two expanders - one soft for warm-ups, and the second for performing basic manipulations.

There are several exercises on how to pump up your wrists:

Stretches

Stretching should be performed during all workouts, for this reason it is important to include it in the warm-up. If an athlete naturally has poorly developed wrists, then he needs to stretch before training. The stretching begins with the athlete needing to get on all fours and point his fingers in his direction. Next, you need to gradually move your torso back until you feel tension in the wrist area. It is important in this case not to overdo it. You can also stretch your wrist in cobra pose. To do this, you need to lie on the floor face down. At the same time, you need to point your hands towards yourself. This exercise is very effective.

Bend your arms at the wrists.

This exercise can be performed at home to increase the flexibility and strength of the forearm muscles. By doing curls you can enlarge your wrists over time. From the very beginning, you need to place your hands, palms up, on your leg. In this case, the forearms should rest entirely on the legs. You also need to take the load in your hand and gradually lower it down. Such exercises for the wrists take 5 seconds, after which the hands can be returned to their previous position. You need to perform 2 sets of 10 times on each hand. To get excellent results you need to do it 4 times a week.

How to restore joint mobility

The joints are covered with a sheath of connective tissue that provides mobility. It worsens over time, usually starting at age 35, more often in women, due to the strong impact of hormonal changes associated with menopause.

How to restore joint mobility?
Recipe
Video on the topic

Numerous stresses and strains lead to inflammatory processes, arthritis, and feelings of stiffness. Often the cause of impaired motor activity and premature joint aging is a deficiency of calcium and other microelements in the body.

If you suffer from specific diseases (osteoarthrosis, osteochondrosis, rheumatoid arthritis), then you need drug treatment and physical therapy.

First of all, in order to restore joints, patients need to eat properly, their diet must be balanced.

It is better to replace animal fats with sea fish rich in omega-3 acids (salmon, pink salmon, tuna, etc.). Acids reduce the effect of enzymes that destroy cartilage tissue.
It is recommended to drink milk, eat cheese and cottage cheese. Calcium strengthens bone tissue, prevents bone fragility and prevents the negative effects of radioactive elements.
Juices and salads made from raw fruits and vegetables, seasoned with butter or yogurt, are beneficial. Apples, apricots, raspberries, and plums are especially useful for these problems.
Maintain a drinking regime (at least 2.5 liters per day).

If you are concerned about the question of how to restore mobility to your joints, then you can resort to special gymnastics: periodically squeezing and unclenching your fingers, rotating your feet, tilting your head in different directions, alternately raising your arms. Exercises can be done for 5 minutes at first, then gradually increase the exercise time to 30 minutes. Before starting physical exercise, you should consult your doctor.

Honey has proven itself well; it contains all the necessary substances for tissue restoration. The sore spot is thoroughly warmed up with a warm heating pad for 10-15 minutes, then half a glass of honey heated in a water bath is rubbed in with slow circular movements for 20 minutes. After the massage, a dry bandage is applied for several hours, then the sore spot is washed with warm water.

Traditional medicine offers such a miracle recipe for restoring joint mobility and relieving pain. My patients use a proven remedy that allows them to get rid of pain in 2 weeks without much effort.

Recipe

Ordinary garlic, 300 grams, is peeled and ground in a meat grinder, put the resulting pulp into a container and pour in unrefined sunflower oil. Leave for 2 weeks in a dark place, stirring occasionally. Then strain and rub the resulting oil into the sore spot, wrap it well on top and leave it overnight. After some time, the patient feels obvious relief: the tightness goes away and the pain syndrome is eliminated. The course of treatment is at least two months.

The effect of this unique recipe for joint restoration lies in the miraculous ability of garlic to resist vascular sclerosis: plaques resolve and impaired blood circulation is restored.

There may be a need to adjust the portion of oil or the treatment regimen, breaking it into several approaches: rub in for 1 week, then take a break for 1 week.

Proper nutrition, timely treatment and special physical exercise will help maintain and restore joint mobility; traditional medicine methods will help relieve pain.

Anatomy of the wrist muscles

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

In short, our brushes consist of:

lumbrical muscles;
palmar and dorsal interosseous muscles;
muscle groups of the thumb;
muscle groups of the small finger.

The muscles of the hands are directly connected to the muscles of the forearm, so exercises aimed at strengthening the first muscle group also work well on the second.

How to pump up your wrists at home

We begin exercises designed to strengthen our grip and strengthen our forearms.

Clenching and unclenching the palm

The first exercise is the most famous and simple; no additional sports equipment is needed to perform it. But despite its simplicity, clenching and unclenching the palm is very effective and efficient. It is used both as a warm-up for tired hands and as a rehabilitation exercise after serious injuries and even operations.

Make a fist using maximum force.
Keep your fist clenched for 5–10 seconds.
Unclench it, straightening your fingers as much as possible.

Expander

This exercise already requires an auxiliary device, namely an expander. There are many varieties of this sports exercise machine, but right now we are only interested in wrist expanders. They, in turn, are divided into:

Recommendations for performing exercises

These tips will help make your workouts as effective and safe as possible.

Don’t get hung up on one exercise, try to master as many as possible, and it’s best to do a set of at least three exercises at a time.
Do not use heavy dumbbells and barbells; light or medium weights are the best option.
Do at least 6 reps of the barbell exercise.
If you are serious about strengthening your wrist muscles, then perform exercises with high frequency - at least three times a week.
Perform a wrist stretch: stretch your arm out in front of you, palm down. Bend your wrist so that your fingers point to the floor. We gently press on this hand with the second hand for 30 seconds. We change hands.
Don’t rush to pump up and strengthen your hands as soon as possible; do everything gradually, without overstraining the muscles.

Many people don’t even realize how important the physical training of the hands is, so they often neglect this part of the body during training. Meanwhile, a strong grip helps a lot when working on the horizontal bar and allows you to increase results in exercises with barbells and dumbbells. Push-ups and pull-ups on the horizontal bar will also serve other important muscle groups: for example, they will strengthen your back and work your abs.

The importance of the hands

Interesting things:

hands from the most complex parts of the human body; their fingertips contain a lot of nerve endings that provide knowledge of the surrounding world and interaction with it;
the hands, like all other parts of the body, have their own “share” in the cerebral cortex; a constant nervous connection is ensured between them; Moreover, this “share” is one of the largest.

According to experts, the existence of an extensive connection between the hands and the brain is not accidental. In relation to the load on the hand, the more it is exercised, the more the brain is fed with energy; otherwise, the more you pump up your hands at home, in training, the more nervous energy accumulates in your brain, which affects its overall activity.

Such a ligament, in the presence of a powerful and tenacious grip, can provide a one-time force output increased to 8% for a trained person; a weak or overtrained hand has a demoralizing effect on the brain and does not allow a person, whether he is an athlete, a bodybuilder, a man or a woman, to give out everything he can at the right moment.

The bottom line: the more strength you have in your wrists, the more impact you get on your biceps and triceps in any activity.

What are the benefits of forearm and hand exercises?

Many athletes, intensively working their triceps and biceps, do not pay enough attention to their wrists and forearms. Remaining undeveloped, they prevent the athlete from realizing his full potential. Thanks to the forearms and wrists, the most effective exercises are carried out on the deltoids, biceps, triceps, back, and chest. They must be strengthened and become part of every training.

Complaints regarding weak and thin arms are primarily associated with a lack of proper attention to this part of the upper body. This also applies to the legs, by the way. If they are not developed, they remain underdeveloped. Changing the position allows you to constantly work on your hands. It is necessary to perform wrist exercises regularly, and then even weak and undeveloped wrists and forearms will become stronger

Basic Exercises to Strengthen the Wrists and Forearms

There are seven effective, fairly easy-to-do exercises that will allow you to forget about weak arms. It is recommended to do this complex three times a week. The main thing is that it is performed on a regular basis.

"Warm-up"

The following exercises will prepare you for more intense and difficult ones. They will warm up and prepare your wrists for further more complex work.

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

"Intense"

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

Arm bending. Take a sitting position, straighten your back. Take a light dumbbell and place your hand on the top of your leg so that it rests on your thigh. Raise and then lower the clamped weight. Perform 3 sets of 20 repetitions each. This exercise perfectly develops the brachioradialis muscles.
flexion . Performed from a position similar to the previous one. To maintain balance, the hand is placed exactly on the thigh. The wrist with the dumbbell is raised and lowered. Do at least 3 sets of 20 reps each.
Reverse (reverse) wrist flexion. Sit with a dumbbell in your hand, straighten your wrist and then bend it. Make sure your palm is facing down and your elbows are in line with your hips. Perform 3 sets of 20 curls.
Flexion of fingers. A simple, but excellent exercise for developing the muscles of the arms and fingers. Take a dumbbell and place your hand on your thigh with the back of it facing up. At the same time as you lift the dumbbell, squeeze and relax your fingers as you lower it. Choose a weight that is as comfortable and easy to lift as possible.

Exercises with an expander

When trying to figure out how to quickly pump up your hands, you should give preference to strengthening them with the help of an expander. Such exercises can be done daily, of course, after a mandatory warm-up. If they are performed correctly, the result will be noticeable in two to three weeks. The basic rules for performing exercises with an expander are:

doing a warm-up (8-10 gentle squeezes of the machine replace other ways to stretch your hands);
basic repetitions (rigidity increases, the number of compressions is increased to 10-15, 3-4 approaches are performed with rest intervals of up to 4 minutes);
completion of the workout (the heaviest weight is set, the unit is held alternately with two hands, then with one as many times as possible).

Home » Weight loss » Body parts » Arms » Proven exercises for the hands: a set of 5 movements with an expander, dumbbells and more

In pursuit of a beautiful, sculpted body, not a single workout is complete without a barbell or dumbbells. Progress in training occurs by increasing weights.

But have you more than once noticed a strong trembling in your hands after the next set of bench presses/squats with weights/push-ups? It's difficult to even hold a water bottle. But according to the logic of things, with regular loads with weights, the hands should be ready for heavy loads. But that's not true.

Even if you do not forget about training the muscle group of the upper extremities, the work on the hands and wrists is minimal, most of the load goes to the biceps, triceps, shoulders, etc.

For high-quality training of the above-mentioned muscles, exercises for the hands are exactly necessary, which will strengthen and develop this vulnerable part of the body.

After all, it is the hands that are the main performers of the “dirty” work - lifting, transferring the load to the necessary muscles, holding, releasing.

Without pumped up fingers, palms and wrist flexors, you won’t even be able to lift the weight.

The training process of the hand muscle group is based on the principle of any strength training: warm-up or exercises, basic exercises, cool-down. The load is also increased gradually. The main rule for effective training is that the last few repetitions of the approach are difficult.

The training process should be structured in such a way as to work out all the functions of the hand:

Compressive – is worked out when working with an expander;
Holding – works when performing various lifts and holds with dumbbells or a bar;
Pinch - the emphasis is on holding the plates from the barbell or dumbbell with several fingers;
Wrist strength – bending your arms at the wrists, holding the front legs of a chair.

You need to combine working on each area in one session so that the muscles develop evenly. This method is suitable not only for men, but also for women, and even for children.

Warm-up

Before you start doing exercises for your wrists and fingers, you need to warm up well and prepare the desired area for stress.

To perform high-quality work on the body and avoid pain after training, it is necessary to warm up the area being trained well. Brushes are warmed up by the following actions:

Clasp your hands in front of your chest and perform 15 circular rotations alternately in both directions;
Extend your arms straight to the sides and rotate your wrists 10-15 times back and forth;
The forelimbs are in the same position. Stretch your hands upward with your fingers, imagine that you are pushing apart the walls. Then change the position of the hands, pulling them with the outer side of your fingers down.