How to make a wide wrist narrower. How to pump your hands correctly - simple and effective exercises

There's no point in training strong muscles shoulder and forearm, if the hands remain frail and thin. Hand strength doesn't just show up during friendly handshakes—a whole range of exercises can't be performed without toned and strong fingers and wrists. So if you want to become professional athlete or just have it harmoniously developed body, you can’t do without working out the small muscles of the arms. In this article you will learn how to pump up your wrists using various equipment and exercises.

The wrist consists of eight small bones, the metacarpus - of five. Each finger is divided into three phalanges. In this case, the muscles of the hand are connected in a solid pattern.

Muscles are divided into three groups:

Average. It consists of small worm-shaped muscles located from the deep layers of tendons to the proximal phalanges. The function of these muscles is to flex the proximal phalanges of the three middle fingers, adduct them and spread them apart.

Muscles thumb. This group forms a hill around the base of the big toe. These muscles originate at the proximal phalanx and end at the first metacarpal bone and the sesamoid bone. This complex muscle structure allows the thumb to be very mobile and withstand heavy loads.

Muscles of the little finger. They form an elevation on the outer edge of the palm. They begin at the wrist and attach to the fifth metacarpal bone. Their function is to ensure mobility of the little finger.

All these muscles stretch from the fingers up to the forearm, which provides high flexibility of the wrist.

A person’s grip strength is ensured by the joint work of the muscles of the hand and forearm. Therefore, for strong wrists, pumped up fingers alone will not be enough. To increase the strength of such small muscles, it is necessary to perform a whole range of training.

Training methods

Arm Curl

This exercise is very simple to perform. It helps to increase muscle strength and flexibility of the ligaments of the hand. Starting position: sitting on a bench, body tilted forward, hands, forearms resting on hips. You need to take a weight in your hand - a kettlebell or a dumbbell - and raise your palm with the outfit up. You should stay at the top point for at least 6-7 seconds. Return to starting position. Do 2-3 sets of 15-20 repetitions.

With a wrist expander

This method of pumping up your hands is the most effective due to its targeted effect on the muscles. The projectile itself is cheap and takes up little storage space. The principle of its use is very simple: you should squeeze the equipment in your hand, training your fingers, palm and forearm. Minimum number of repetitions: 50-60 times in one approach, of which there should be 4-5.

Reverse stretch

This exercise not only trains the muscles, but also allows you to get rid of discomfort after training. It is very important to comply correct technique stretch marks.

You need to do the following: bend your palm, placing it with the back side out behind your back so that the thumb “looks” inward. If possible, you can lean on your working hand to increase the load. It is advisable to perform this stretch for two to three minutes. Sometimes the palm is placed on the fingers in front of you, resting on the first phalanges and pressing the open palm to the forearm.

Stretching

This exercise is a mandatory part of the warm-up if playing sports involves high activity of the small muscles of the arms.

The exercise consists of the following steps:

Starting position: standing on all fours, turn your hands so that your fingers point inward, towards your stomach.

Then you should lean forward, moving your body weight onto your hands.

It is very important to be careful not to damage the ligaments.

No less effective way wrist stretches - cobra pose. You need to lie face down on the floor and point your arms towards you, raising your elbows. This exercise came to the sport from eastern martial and spiritual practices (in particular, yoga).

Pancake Squeezing

This method is very effective for developing grip strength. The weights should be taken from the bar with one hand and held by the edge perpendicular to the floor. It's better to take one or two shells. The mass should be large, but not so large that you cannot hold the pancake and drop it on your feet.

First, it is recommended to perform the exercise while sitting, and only after prolonged training can you straighten your legs and hold the apparatus at a height of about a meter. Holding the pancake must be done alternately with each hand. Exercise time: 40-50 seconds of static load or 30 seconds for 5-6 raised limbs with a weight plate.

Roller exercise

This special simulator is in every gym. If you are working out at home, you can use a short bar or dumbbell with a rope attached to it. You need to grab the bar with both palms and roll it back and forth. To enlarge your wrists, you should perform at least 5-6 sets of 30 reps.

Workouts for hand development

This complex includes large number exercises.

One-day gymnastics looks like this:

clenching of palms;

lesson on the horizontal bar;

deadlift;

push-ups;

training with a barbell.

Let's take a closer look at all of the above.

Squeezing and unclenching the hand

This simplest exercise is both part of the warm-up and an element of developing the flexibility of the tendons of the hand. It's very easy to do.

It consists of two stages:

Clench your fist as tightly as possible and stay in this position for as long as possible.

Extend your fingers with force, bending them as much as possible and bringing them closer to the back of your hand.

To reduce the risk of injury, this exercise should be performed daily. Everyone determines the required amount of time individually, but not less than two minutes even for beginners.

Horizontal bar

Very useful for pull-up muscles of the hand wide grip. Starting position: hanging on the horizontal bar, legs bent, palms with a straight grip. As you exhale, you need to bend your elbows and rise so that the metal pipe is at the level of your collarbones, and your head is much higher than the crossbar. As you inhale, you need to lower yourself, trying not to sway.

A regular hang on the bar is no less effective. It is beneficial for the spine because it saturates the intervertebral cartilage with blood. You need to hang on the horizontal bar for at least two minutes. There are no limits - the longer you hang, the better. You need to wear special gloves to avoid getting a large number of calluses or slipping off the apparatus.

Deadlift

Most efficient look The grip in this case is straight. You need to lean towards the barbell or empty bar, bending your knees slightly. Then, as you exhale, take the bar, hold the bend over with the apparatus for a few seconds, and straighten up, holding the barbell at hip level. Afterwards, you need to bring your shoulder blades together (this is the most important part of the exercise!) and stand in this position for 10-15 seconds. As you inhale, you should smoothly lower the projectile to the ground.

Push-ups

This type of load is very specific, because few people manage to perform this exercise without “indulgences.” The idea is very simple: do push-ups on your fingers so that they do not bend in the opposite direction. When the level of skill grows, you can stand on the extreme phalanges alone. This is how warriors who learned the basics trained martial arts.

If you cannot support your body weight on your hands, it is better to play it safe at first and lean on your knees.

Barbell training

You need to place your forearms on your knees in a sitting position and take the barbell in your hands. Slowly flex and extend your wrists with a weight. You should linger in the upper and lower positions for two to three seconds to work out the muscles and tendons more efficiently.

How to combine exercises

The best way to train your hands is by using integrated approach. It should include as many elements as possible.

The following training plan is suitable for beginners:

expander;

stretching;

hanging on the horizontal bar.

As experience grows, you can add complex push-ups on your fingers, deadlift, plate squeezes and deep reverse stretches.

Video

In this video you will learn how to strengthen and pump up your wrist at home.

Article content:

Many strength athletes pump your hands with the same intensity as other parts of the body, for example, legs. For bodybuilders or bodybuilders this does not work important role, but for wrestlers or climbers this is very important.

Features of the hands.

In total, there are 33 muscles of the hands, but they are divided into groups: 1. Middle group, 2. Group of muscles of the thumb, 3. Group of muscles of the small finger.

IN middle group includes: lumbrical muscles, palmar and dorsal interosseous.

The muscle group of the thumb includes: the abductor and adductor muscles, the short flexor muscle and the opponator muscle.

The third group consists of: short palmar and opponens, abductors and short flexors.

The main functions of the hand are flexion and extension of the palm, abduction and adduction of the phalanges of the fingers. Thanks to the muscles of the hands, you can hold cutlery, pens, pencils, brushes, etc. You can also make grasping movements and perform everyday tasks more easily. If the muscles are damaged, you won't be able to do many upper body workouts. These muscles also have subgroups of muscles responsible for each finger and the bone as a whole.

Myths about the hands.

Myth 1. If you train your arms, your hands will pump up automatically.

Of course, doing various exercises on your hands, then the muscles of your hands will become stronger, but this does not mean that your hands can be pumped up this way. To achieve this, it is necessary to work on the hands, and not the arms as a whole. To do this, you can use various expanders.

Myth 2. When training your hands, the risk of arthrosis increases.

This myth originates from the fact that the brush has a large number joints. However, this is just a myth. The appearance of arthrosis is associated with various factors, for example, hereditary predisposition or environmental factors. By doing exercises, you only strengthen your muscles.

Myth 3. Training your hands will not bring any effect.

Of course, if you are counting on pumping up your biceps or some other muscles, then training your hands will not have any effect. However, those who regularly pump their brushes note good progress. Firstly, the grip becomes stronger - not only climbers notice this. Secondly, the entire hand becomes stronger - this is noticeable not only during exercise, but even with a normal handshake. The hand, as they say, becomes heavier, and this is important for arm wrestlers.

Basic exercises for the hands.

Hand exercises are also effective when combined with wrist exercises.

Exercises should be varied so that all muscles are worked. They should be: squeezing, holding and pinching.

• First, you should do a warm-up, for example, rotating your hands at the wrists on outstretched arms.
• The first is a unilateral dumbbell exercise, also called a hammer. Not only dumbbells are suitable, but also any device where the weight is located on one side, but dumbbells are still recommended, as they have a comfortable and wide handle. The exercise is very simple - you need to lift the weight by bending your wrist, and not completely with your hand.
• The second exercise is also related to the first and unilateral dumbbells. The execution mechanism is the same, only the weight needs to be lifted back.
• The third exercise is wrist extension with weights. That's why they even exist special simulators, and those who do not believe in the effect of exercises for hands should try it, after the first training they will change their minds. Since the exercise affects muscles that are not so often used in ordinary life, what could be easier than unclenching the hand. This exercise also greatly affects the fingers. So, if you need to write a term paper or actively use your hand, it is better to hold off on the exercise.
• The fourth exercise is quite simple - exercises with an expander. Just squeeze as hard as you can or as much as the expander itself allows.
• You can also do quick squeezes. This technique is used by rock climbers. You need to quickly squeeze your hand and fingers as if you were squeezing a ball. It seems easy, but after a couple of minutes you will feel extreme fatigue, because this must be done with your arms outstretched in front of you. This exercise can be used as a warm-up.

If you don't want to waste time on separate training hands, or if you want to strengthen them a little, you can complicate some exercises for other muscle groups, for example, push-ups. You should do push-ups not on a full hand, but on your fingers. Another effective exercise would be to hold a weight, kettlebell or plates, off a barbell using several fingers. The main thing here is to choose the right weight.

Training your hands correctly

In order for training to bring positive results, you must follow some rules in the process. Let's look at the most basic of them.

• Exercise technique. The technique of performing exercises is the key to success. After all, if the exercises are performed incorrectly, then not only will it not bring desired result, but can also significantly harm your health. Therefore, you need to know exactly how to perform this or that exercise. To do this, you can watch video lessons from professional fitness trainers who tell and also clearly show how to perform various exercises.
• Number of workouts. Many people believe that they need to exercise every day. However, this is not true. Such training will not bring results, because the muscles simply will not have time to recover.

So, in order to pump up your hands, as practice shows, training alone is not enough. It is also necessary to pay attention to nutrition and other recommendations. Let's consider practical recommendations, which will also help pump up the muscles of the hand.

• Good food– the key to muscle growth. So, in order for your biceps muscles or any other muscles to grow, you need to eat right. And of course, the body must receive a sufficient amount of calories, and certainly there should not be a deficit. It is also very important that a person consumes the required amount of protein per day. Only if these rules are followed does it make sense to play sports, because otherwise the muscles simply will not grow, no matter how hard a person trains.
• Nutritional supplements. Most often, we do not consume the required amount of protein. Therefore, it is worth starting to use sports nutrition, or to be more precise, we are talking about protein. With its help, the body will receive the required amount of protein, and protein, as you know, is the source of muscle growth in the body.
• Properly designed training process. This is also very important. After all, some exercises are suitable for some, and completely different ones for others. Also, over time, it is necessary to increase the weight and change the exercises. All this will contribute to active muscle growth.

Video: How to pump up your hands

Not all men naturally have a powerful figure. There are people whom nature has generously endowed with a powerful physique. And there are those who have a lot of work to do on themselves in order to look courageous. The question of how to enlarge the hand is especially acute for some representatives of the stronger sex. It must be said right away that miracles don’t happen, and if you don’t have very impressive brushes by nature, then you won’t be able to get huge hands, even working very hard on yourself. But some results can still be achieved.

How to increase the volume of your hands?

The wrists noticeably add mass to the hands, and they can be worked out well. Probably many have seen the hands of people who work a lot physically. They always have wide wrists and massive hands. If you are not planning to get some kind of exhausting position, such as a worker in a coal boiler room, where coal is fed manually, then you will most likely be interested in another question, which concerns how to enlarge your hands at home.

Physical exercises with loads

Of course you need to exercise. Great option For this purpose there will be exercises with a manual wrist expander. Daily workouts will give noticeable results in about a month. And if it appears, then you need to continue working on yourself, or rather, on your hands.

Another exercise that will help you in the question of how to enlarge your hand is exercises with dumbbells. The exercise consists of raising and lowering dumbbells with straight, outstretched arms using only your wrists. This is a very effective exercise. This exercise should be done with both a regular grip and a reverse grip.

It is advisable that your physical activity were frequent (several times a week) and long-lasting (at least an hour of active training). If you stick to this work plan, the results will be noticeable very soon.

Many of us have seen fighters various martial arts and their arms, or rather, their hands. They are powerful because athletes very often train with punching bags or use their opponents as such in fights. That is, if you are looking for an answer to the question of how to enlarge your hand, you should practice punching by actively working out in the gym with punching bags. good powerful blows on the projectile will make your brushes more powerful and noticeably more massive. For your first training sessions, you will need a coach who can set right shot on both hands.

Other physical exercises

If these exercises are not enough for you, then you can supplement them with pull-ups on the bar, working with weights, as well as exercises with ropes. The last exercise very effectively solves the problem of how to enlarge the hand. Another effective remedy is sports rings. In general, any physical training, in which the hands are involved, will smoothly and gradually increase them.

Profession

The options about physically demanding professions that have been put aside should not be left completely unattended. After all, this is doubly useful - it’s both working on your brushes and earning money. Physical labor is hard but noble work. It is worth saying that these vacancies are not always poorly paid, sometimes they earn very decent money in such positions, as opposed to idleness and sitting in the office.

Summarizing all of the above

It must be said that you should not be too puzzled by the question of how to increase the size of your hand. If you can easily buy a glove for your hand in a store, then everything is fine, but you are just fixated on this topic.

Brush size doesn't matter. The world knows boxing champions with small fists, and the same world knows marginalized people lying on the ground in the park, leading but with large hands. Their size is not a determining factor for a person, but your character, sound thinking and sports lifestyle are of great importance.

Everything is relative, if you are embarrassed by your hands when communicating with the opposite sex, then you should understand that ladies like athletic, strong guys, and not skinny owners of powerful hands. But working on yourself is always a gratifying thing. The physical labor that you put into working to enlarge your hands will very quickly make you a completely physically strong and attractive person.

© USM Photography - stock.adobe.com

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 equipped with such equipment, be sure to include the following exercises in your program to strengthen your wrists:

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 the 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 signature exercise of martial arts master Bruce Lee.
   

   

   © Duncan Noakes - stock.adobe.com

4. - a well-known exercise that perfectly develops the strength of the hands and forearms. The greatest load on your wrists will be given to you by rope climbing without the help of your legs - this way the load will be continuous.
   

   

   © Jale Ibrak - stock.adobe.com

5. Spreading fingers with rubber– all that is needed for this exercise is a regular thick elastic band. Wrap it around your tightly clenched fingers several times and try to fully “open” your palm. Here we train short muscles, abductor fingers, and palmar muscles.
   

   

   © Sviatoslav Kovtun - stock.adobe.com

Typical beginner mistakes

When working on the hands and forearms, it is quite easy to get injured, for example, pull the muscles of the forearm or sprain the ligaments of the wrist. To prevent this, check out the mistakes that inexperienced athletes most often make in the gym:

Give proper attention to recovery between workouts.	Since the lion's load in any exercise related to grip strength falls on the ligaments and tendons, which take much longer to recover than the muscles, there is no need to rush things, everything has its time. It is not recommended to train your wrists more than once a week, otherwise you simply will not have time to recover and risk injury.
Don't forget to warm up.	Any athlete warms up thoroughly before training for large muscle groups, but is it possible? small muscles should there be an exception?
You shouldn’t overtrain your wrists by doing all the exercises from our article in one workout; two or three exercises will be enough. Do not forget to sometimes vary the load, modify something or add something new, our body loves variety, and for stable progress from time to time it needs to be given new stress in training.

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 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:

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, hand expander placed in the hand;
2. Inhaling, squeeze the rubber band with all your might, 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 sheet 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.