Exercises for hands and fingers. Training for the muscles of the fingers and hands

Any athlete sooner or later faces the question of how to pump up their wrists. This task is very difficult, but not impossible. You just need to find correct exercises and perform them regularly.

The main difficulty is that there are very few muscles on the wrists, and therefore there is nothing special to pump. But at the same time, even the slightest increase in volume can give them a more solid and massive appearance. And strong and voluminous wrists are an indispensable component of an athletic body.

The absence of a large number of muscles in the wrist area does not make the task insoluble, since they can be enlarged and strengthened using tendons. They are the main object for study.

Tendons, like muscles, adapt to loads, grow and strengthen, which in turn gives a significant increase in hand strength. So, how to pump up your wrists and make them voluminous and strong?

How to pump up your wrists? Carpal expander as an example of an effective method

This inconspicuous and simple tool can significantly increase hand strength and work the muscles and tendons in the wrist area. Those who really want to achieve a positive result need not just deal with it, they need to love it. Possibility to visit gym Not everyone has it, and not everyone has dumbbells or a barbell at home.

But hand expander- this thing is not expensive and does not take up much space, but it’s worth taking it out of your pocket during a break between tasks and doing it a couple of dozen times. Regular classes An expander can do wonders for your hands and wrists.

Bodyweight exercises

To begin, perform the simplest exercises without using equipment or improvised objects.

• Extend your arms in front of you, palms down. Clench your hands tightly into fists and hold for a second, then release. Complete the required number of repetitions.
• The position of the hands is the same. Bend your arms upward at the wrists so that the hand, in its extreme position, is perpendicular to the forearm.
• A similar exercise, only the wrists are bent downwards.

Exercises on the horizontal bar

Every boy knows from childhood that the horizontal bar is the very first assistant in the development of all muscle groups. Any exercises on the bar are done using the hands, which means the wrists are worked along with all the other muscles. Despite this, there are several exercises that work this area even better, namely:

• Pull-ups or hanging on your fingertips.
• Hanging in the highest position. To do this, you need to pull yourself up on the horizontal bar and hold in this position for as long as you can. You can perform the exercise by grasping the bar with either a regular or reverse grip.
• Pull-ups on ropes or towels. To do this, you need to tie them to the crossbar and, holding them with your hands, do pull-ups. Rope climbing has a similar and no less effective effect on the wrists.
• Pull-ups on a thickened tube. You can thicken the crossbar using a plastic pipe or throw an existing towel over it.

Push-ups

This exercise can also be performed in different variations, training different muscle groups. With the help of some of its types, you can work out your wrists and hands by subjecting them to greater loads than with classic push-ups. The catch is that they are not suitable for beginners, and to perform them you need to be physically fit and have strong arms.

When your wrists and fingers have sufficient strength, you can begin to perform push-ups leaning on your fingers. At first, you can focus on your knees. When your arms become powerful enough, you can move on to performing a full-fledged exercise with emphasis on your toes.

The same applies to the next variation, namely push-ups. outside palms. It is very important to do the exercise carefully to avoid injury.

Dumbbells and barbells

When pumping your wrists, you don’t need to chase large scales. This will not lead to anything good. If you use heavy dumbbells and barbells, you can damage the tendons. All previous successes will be lost, and after a long recovery process you will need to start all over again.

1) Take a light dumbbell. Place your forearms on your thigh or bench parallel to the floor. The hand with the dumbbell hangs down and is turned perpendicular to the floor. We lower the brush to the lowest position, then raise it to the highest position. We perform the required number of repetitions and change hands.

2) The exercise is similar to the first, only we place the hand with the palm facing up. After the required number of repetitions, take the dumbbell in the other hand and repeat the exercise. It is better to perform it not on both hands at once, but on each one separately. This will allow you to better concentrate on doing it correctly. You can also use a barbell for this exercise.

3) The position of the hand is similar to the first two exercises, but now the palm faces down. To perform it, you will need a dumbbell or barbell of less weight, since the wrist extensors are weaker than the flexors, and they need to create less load. We make movements to the lowest position and lift up. We perform the required number of repetitions.

4) The next exercise is similar to the second, when the palm faces up. The difference is that while moving the hand to the lowest point, you need to straighten your fingers. At this time, the dumbbell rolls down to the fingertips. When bending the fingers in the opposite direction, return the dumbbells to the palm and hold them, raising the hand up.

5) Take a dumbbell in your hand and place your forearm on your thigh or bench with your palm facing down. Perform rotational movements first in one direction, then in the other direction.

6) Take the barbell behind your back and assume a standing position. Palms are turned back. The arms are straight, only the hands work. Raise and lower the barbell by bending your wrists. It is important that when moving downward, the fingers extend as much as possible and the palm opens. In the lowest position, the bar is held on the fingertips. Next, the fingers are compressed and an upward movement is performed.

Another exercise that can work your wrists and forearms well is the Zottman curl. While performing it, many other muscle groups are developed, but the benefits it has on the forearms and wrists cannot be ignored.

The exercise is performed in this order:

• In a standing position, you need to hold dumbbells in both hands. The elbows are pressed to the body, the shoulders are motionless, the palms are turned towards the body.
• We begin to lift the dumbbells onto the biceps and at the same time turn our hands palms up.
• When the dumbbells are at shoulder level, stop moving and hold them for a few seconds.
• Next, in the uppermost position, rotate the hands around the axis so that the palms face down.
• Lower the dumbbells and simultaneously rotate your hands. In the lower position, the palms should be facing the body.
• We do the same number of repetitions.

This is only a small part of the exercises with which you can pump up your wrists, but by doing them you can achieve good result and within a few months see the fruits of your work.

Well, that's all, strengthen your wrists correctly! And remember that the one who tries, succeeds. We also recommend reading the article on how to pump up your arms at home. Good luck) and see you soon in new articles.

When it comes to training your arms, pumped up biceps and toned triceps immediately come to mind. Few people care about strengthening and pumping up their wrists and fingers, although this is a necessary and useful task. The strength of a handshake has always been an indicator of the level of courage, not to mention the importance of pumped up arms for an athlete. Strengthen your hands to have a strong grip and also to prevent sports injuries.

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.

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

This exercise already requires aid, namely, an expander. There are many varieties of this sports equipment, but we are now interested exclusively in hand expanders. They, in turn, are divided into:

• torsion
• spring
• U-shaped

The load of these expanders can be adjustable or fixed. There are also rubber and silicone exercise machines, which are better known as “donut” and “egg”.

The technique for performing the exercise itself is very simple:

1. Place an expander in your palm.
2. We compress and unclench it.

When you can easily perform 50 repetitions of this exercise, go to a higher level - increase the load on the expander.

Finger push-ups are an excellent workout, thanks to which you can pump not only your hands, but also many other muscles:

• pectoralis major and minor;
• deltoid;
• triceps;
• muscles of the forearms;
• trapezoidal;
• latissimus dorsi muscles.

But do not rush to start the exercise right away if you have never practiced it before. If you distribute your body weight incorrectly, you can seriously damage your limbs. First of all, you need to learn how to stand firmly on your toes. To begin, get into the starting position for push-ups, but on your knees. If you feel that your toes can bear the load, then straighten your legs and stand on your toes, first for ten seconds, then twenty, and so on, until you feel that you are ready for the exercise. Now to the exercise itself:

1. Taking the starting position as for classic push-ups, but instead of our palms we rely on our fingers.
2. We inhale and, bending our elbows, slowly lower ourselves so that our chest touches the floor.
3. We return to the top position.
4. We perform 10–15 repetitions.

You may not be able to stand on your toes right away, but don’t despair: patience and endurance are the best helpers. It is not without reason that this exercise is specialized for martial arts masters who can easily do push-ups on one finger. You can master the same skill if you constantly practice and move forward.

Video: How to do push-ups on your fingers

Push-ups on the back of your hands

This type of push-up is primarily useful for strengthening the wrists. But if you do not have an urgent need for strong wrists, then you should not perform this exercise, because it is quite traumatic.

1. We take the classic push-up position, but with emphasis on the backs of our hands;
2. The palms should be facing inward with the fingers facing each other.
3. We perform push-ups slowly and without sudden movements.

At first you will feel pain in your hands and wrists, don’t be alarmed, your hands just need to get used to the new type of load.

Barbell wrist curls

This exercise is rightfully considered one of the most effective and useful for both hands and arms in general, because it affects large number muscles, including deep ones. Wrist curls are performed either with an empty bar or with a light weight.

1. We sit on the bench.
2. We grab the bar with a medium or narrow grip.
3. We place it along with our forearms on our knees.
4. Inhale and straighten your hands upward.
5. Exhale and bend your hands downwards.

This exercise can be performed by slightly changing the starting position.

1. We kneel in front of the bench.
2. We take a barbell and place our arms, bent at the elbows 90 degrees, on the bench.
3. We perform classic wrist curls.

The grip can be used both overhand and reverse.

Video: Technique for performing wrist curls with a barbell

Dumbbell wrist curls

Dumbbell curls are a variation of the previous barbell exercise. The muscle groups that are worked are the same. But the undeniable advantage of dumbbells is that it is much easier to purchase them and keep them at home than a barbell. Which means. and training with them can be done at home at any free time.

1. Take the dumbbell in your hand.
2. Place your forearm on your thigh or bench.
3. Lower the brush.
4. Raise the brush to its original position.

Another exercise with dumbbells that works not only the wrists, but also the biceps and triceps.

1. We take dumbbells in both hands and stand up straight.
2. We press our elbows to the body and turn our palms there. We don't move our shoulders.
3. Inhale and as you exhale, lift the dumbbells, turning your arms palms up.
4. Having raised the dumbbells to the shoulders, we fix our hands in this position for a couple of seconds.
5. Rotate your hands 180 degrees so that your palms face down.
6. As you inhale, we begin to lower the dumbbells and again turn our hands so that they are facing the body.
7. We lower our hands with dumbbells to the starting position.

Use light or medium dumbbells. The lift should be done in about 2 seconds and the lower in 4. To make the Zottman Curl the most effective for your arms, perform them in combination with other exercises.

Video: How to perform Zottman curls

Exercises on the horizontal bar

The benefits of a horizontal bar for wrists will not be a revelation to anyone. If you have a good physical fitness, but the grip is not strong enough, you simply will not be able to pull yourself up on the bar. Therefore, you should not avoid this projectile. An excellent bonus of training on the horizontal bar will be the benefits for the spine and overall posture.

Hanging on the horizontal bar

In order to work the muscles of the hands on the horizontal bar, it is not necessary to do pull-ups. It is enough to perform the following algorithm of actions with high frequency:

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 physical training hands, so this part of the body is often neglected 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.

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What you need

Many athletes involved in fitness or crossfit pay great attention to working out all the muscle groups of their body, but often forget about exercises for the hands. Yes, in fact, the size of our wrists is a genetic factor, but this does not make training them a pointless waste of time - there are many effective exercises for hands that increase strength in the wrists, grip and forearms. Today we will try to figure out how to pump up your wrists at home and on what principles effective wrist training should be based.

In this article we will consider the following aspects:

• why do we need to train our wrists;
• types of exercises;
• typical beginner mistakes.

Why do you need to do hand exercises?

People with an ectomorphic body type often notice that their thin wrists look disproportionate against the background developed muscles arms and shoulders, and “how to pump the wrist?” is the first question they ask the instructor at the gym. This picture is due to the thin radius and narrow wrist joint; many ectomorphs have a wrist volume that does not exceed 12 cm. In this regard, they wonder how to pump up the muscles of the hand and how noticeable the result will be.

The musculature of the hand consists of 33 small muscles that are responsible for pronation and supination of our palms, as well as grip strength. Therefore, if you are wondering how to improve your grip, be sure to find a place in your training process for static exercises for brushes. It won’t take much time: it’s enough to spend 15-20 minutes working on such small muscle groups at the end of a regular workout in the gym.




© mikiradic - stock.adobe.com

A well-developed grip makes it easier to perform back exercises without the use of wrist straps or hooks, and is also necessary for truly serious scales in the deadlift. It is also necessary for victories in arm wrestling and martial arts, because truly strong arms begin with strong hands.

In addition, exercises for the hands and palms should be done by people who have suffered arm injuries; this will restore their former strength and mobility. Many of the exercises listed in our article are recommended by experienced doctors as part of recovery from injuries.

Types of hand exercises

Conventionally, hand exercises can be divided into two types:

• Static– those exercises that involve holding the weight stationary for a long time. As a rule, they are aimed at developing grip strength and strengthening ligaments and tendons.
• Dynamic– those exercises in which we bend our wrists and place the load directly on the muscles of the hand, stretching and contracting them.

So, let's figure out together how to pump your hands and wrists correctly and effectively, including at home.

Static hand exercises

1. Hanging on the horizontal bar– it is necessary to hang on the crossbar for as long as possible, statically straining your wrists and forearms, maintaining a stationary body position. It is recommended to use magnesium to make the exercise more comfortable. To complicate it, you can hang on one hand, changing them alternately.
   
   
2. Hanging on a towel– an exercise with the mastery of which begins training in any type of wrestling (sambo, judo, Brazilian jiu-jitsu, etc.). The towel must be thrown over the bar and held on to its edges, while the hands should be placed as close to each other as possible, and the body should remain motionless. A more advanced option is to hang on a towel with one hand.
   
   
3. Holding the projectile– This exercise involves holding a heavy barbell, dumbbells or kettlebells for as long as possible. Good grip strength training, not bad static load The trapezius muscles also receive treatment. Great aid for deadlifts. There are two complicated variations of this exercise: using bar extenders and holding the projectile on your fingertips. Of course, the working weights in these cases will be somewhat less.
   
   

   © kltobias - stock.adobe.com

4. Pancake hold– similar to the previous exercise, but when working with weights we use a wider and more complex grip – a pinch grip. For greater efficiency, do a “farmer's walk” - walk around the gym with weights.
   
   

   Armlifting exercises

   Exercises with additional equipment, carried out within competitive discipline"armlifting" The meaning of the discipline is for the athlete to lift a special apparatus and fix it at the highest point. The static component here is smaller, the movement is more explosive in nature, mainly ligaments and tendons are trained.

   If your gym is equipped with these types of equipment, be sure to include the following exercises in your wrist strengthening routine:

   1. Rolling Thunder– lifting a projectile equipped with a round rotating handle with a diameter of 60 mm. The absolute world record in this movement belongs to Russian Alexey Tyukalov - 150.5 kg with own weight 123 kg.
      
      

      © valyalkin - stock.adobe.com

   2. Apollon's Axle– with a wider neck (diameter 50 mm). At the end point of the amplitude, the athlete must stand strictly vertically, fully extend his knees and move his shoulders slightly back. The current world record is 225 kg, performed by the world record holder in the bench press, Kirill Sarychev.
      
      
   3. Saxon Bar Deadlift (Double Pinch Grip)– classical deadlift with a special barbell with a rectangular bar with a diameter of 80 mm, while the athlete grabs the bar with both hands with a pinch grip from above, the bar is clamped with the thumb on one side and all the others on the other. The record belongs to Russian Andrei Sharkov - 100 kg.
      
      
   4. Silver Bullet– the shape of the projectile most closely resembles a bullet with a length of 45 mm and a diameter of 19 mm. A weight weighing 2.5 kg is suspended from the bullet, and the bullet itself is clamped between the handles of the Captains of Crush expander No. 3 for men and No. 1 for women. As part of the competition, the athlete must statically hold the expander with the bullet clamped and the weight in his outstretched hand for as long as possible. The current record belongs to Russian Dmitry Sukhovarov and is equal to 58.55 seconds.
      
      

      For more information about the technique of performing armlifting exercises, watch this video:

      Dynamic hand exercises

      1. Barbell wrist curl– the exercise consists of bending the wrist joint with additional weights at different angles. The barbell can be placed in front of you with an overhand or underhand grip; you need to bend your wrists maximum quantity repetitions to the full amplitude, try not to include the biceps in the work. The weight of the barbell should be moderate; with a heavy weight, you will not have time to properly “feel” the exercise, since your hands will stop bending after just a few repetitions. Another variation of this exercise is curling the wrist with a barbell behind the back, so the load falls more on the muscles of the forearms. For those who are interested in how to pump up the palms of their hands and increase the strength of their fingers, you can place the barbell on your outstretched fingers.
         
         

         © Makatserchyk - stock.adobe.com

      2. Squeezing the expander– This exercise improves the strength and endurance of the palms and fingers. You can start doing it with the usual rubber expander, which is easy to find in any sports store, and then move on to professional ones (for example, from Captains of Crush), in which you can adjust the compression force from 27 to 165 kg. By the way, only five people in the whole world have conquered 165 kg.
         
         

         © michaklootwijk - stock.adobe.com

      3. Push-ups on fingers– this exercise perfectly develops a pinch grip, it also works the triceps and pectoral muscles. In this case, you need to spread your fingers out to the sides as wide as possible and try not to bend them during push-ups. The load can be increased - start with five fingers and gradually increase to two. Two-finger push-ups were the master's signature exercise martial arts Bruce Lee.

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 more than once have you noticed severe trembling in the 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 training, the hands should be ready for heavy lifting. 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 bodies. After all, brushes are the main performers of the “dirty” work– lift, transfer the load to the necessary muscles, hold, release. Without your palms and wrist flexors, you won't even be able to lift the weight.

How to properly train this muscle group?

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

Build training process should be done in such a way as to work out all the functions of the brush:

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

You need to combine working on each area in one session so that the muscles develop evenly. This method 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 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:

1. Place your hands in front of your chest and do 15 circular rotations alternately in both directions;
2. Extend your arms straight to the sides and rotate your wrists 10-15 times back and forth;
3. 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 brushes by pulling them outside fingers down.

The hand charger shown in the video is also perfect:

Set of 5 exercises

Shake your brushes and move on to the main loads.

1. Compression of the wrist expander

Exercises with an expander for the hands will not only strengthen this muscle group, but will also help you get rid of stress, nervous condition or anger. Let your emotions out and get some training done. The fingers, hand area and wrists are involved in this work. The difficulty of performing is average, depending on the rigidity of the device. There is, below we will consider only one of them.

Technique:

1. Position yourself so that your body is as comfortable as possible: sitting, standing. The back is straight, the shoulder area is relaxed, the carpal expander is placed in the hand;
2. Inhaling, squeeze the rubber band as hard as you can, trying to use all your fingers;
3. Exhale and relax your hand.

Watch the video for more details:

It is necessary to implement 20-25 compressions on each side in 2-3 approaches.

Important! You can select the appropriate expander stiffness in this way: do a test set of compressions of 20-25 repetitions. If actions are performed without special effort and by the end of the approach the fingers are weakly tense, which means you need to choose a more elastic device. At making the right choice the last 5 repetitions are performed with noticeable difficulty.

2. Squeezing paper/newspaper into a ball

Do you like to read newspapers? Do you work in an office and have a decent supply of draft paper? Combine business with pleasure. Load accessible to everyone, develops grip and grip strength. The difficulty is small, but the activity is interesting.

Technique:

1. Standing near a table on which sheets of paper/newspaper are laid out.
2. Inhale, place your hand on the leaf and squeeze it until you get a lump;
3. Having done the work with one hand, repeat it with the other.

To start, try crumpling 2-3 sheets with each hand. You can increase the load by increasing the number of sheets or paper thickness. Becoming more experienced try crumpling up a piece of cardboard.

3. Push-ups

Does not require special equipment or other equipment. For a beginner you only need working hill– chair/ bench/ sofa/ bed. An experienced athlete needs only his hands and a flat horizontal surface. The complexity of execution is high.

Technique:

1. It is necessary to take a position lying down with your hands resting on the floor or a chair, your back is straight, your lower back is tucked, your neck is elongated, your hands are resting on your fingers;
2. Inhaling, bend your elbows and lower your body down;
3. Exhaling, return to the starting position.

Learn more from the video:

At the initial stage, you should perform 8-12 repetitions in several approaches.

Try to perform actions so that the load is on all fingers. Typically, the thumb, index and middle fingers are worked more productively than the rest. Raising the level of difficulty, try doing push-ups exactly ring finger and little finger.

4. Seated Wrist Curl

The load that develops the arm flexors is responsible for grip, lifting dumbbells and barbells in basic training for other muscle groups. The difficulty of implementation is not high. To implement this, you will need a chair/stool/chair/bench and dumbbells of a comfortable weight for you. In the absence of dumbbells, you can use bottles filled with water or sand.

Technique:

1. Sitting on a chair, knees bent at right angles, back straight, hands for balancing position exactly on the thighs of the legs, hands and wrists extend beyond the level of the knees and hold dumbbells;
2. As you inhale, bend your wrists, stretching them upward;
3. As you exhale, return to the starting point.

Learn more from the video:

You need to do 12-15 repetitions in 3 sets. To increase the difficulty of the execution, gradually increase the number of repetitions and the weight of the weight.

5. Holding the pancakes with your fingers

Even if you lift weights that weigh more than you or do easy push-ups on your fingers, there is a good chance that the pinch function of your hands poorly developed. This can be easily checked by trying to hold a plate against a dumbbell or barbell. Did it work? In any case, you should continue to work. Either over increasing the weight, or over the ability to hold itself. The difficulty of execution is high, endurance and patience are required.

Technique:

1. Standing, feet shoulder-width apart, the involved arm is lowered along the body and holds the pancake with the tips of the fingers;
2. As you inhale, straighten your arm in front of you and hold the weight, count to 30;
3. Return to the starting position.

This movement is shown very simply and uncomplicated in the video:

It is better to start developing the pinch function with a 5 kilogram weight plate and a hold of 30 seconds. Gradually increase both the working weight and the holding time.

Pay attention! The ultimate strength of finger training is holding at least a 20 kg weight. This is much more complicated than it might seem at first glance.

Hitch

After productive stress, careful relaxation is necessary in order to avoid stress. To do this you will need to do the following:

• Extend your arms straight in front of you and pull the outside of your hands, fingers down. Then relax right hand, continuing to hold the left one. Grab the fingers of the tense hand with the other and apply force to stretch the muscles even more thoroughly. Repeat on the other side.
• Stretch your arms forward again. Try to move your hands to the side until you feel voltage in all adductor muscles.
• Place your palms together in front of your chest. As you inhale, point your fingers down to the characteristic tension or discomfort.
• Now place your palms together behind your back. As you inhale, press your palms against each other with force. After exhaling, relax.
• Place one bent arm behind your back from above, the other from below and try to clasp them in a lock. After 5-10 seconds lean forward with your elbow upper hand should be strictly parallel to the back. Swap your hands and repeat the previous steps again.

Train this area of ​​the limbs every 7-10 days and over time, any weights or heavy bags will give in to you with ease. Regular practice and gradual progress in difficulty will produce consistent results.