You raise your hand - and a weak, flabby triceps immediately betrays itself. IN Everyday life this muscle is practically not involved. That is why it is so important to train her. There are several exercises that work out the triceps in detail ( triceps muscle shoulder). One of the most effective reverse push-ups.
Do it right
Sit on a bench, chair, or any other stable surface with your hands on the edge. Sweep the pelvis off the bench and, resting your heels on the floor, try to keep the body on weight. As you inhale, slowly lower your pelvis to the floor, continuing to move until your elbows form a right angle. As you exhale, lift the body, extending your arms at the elbows.
Attention: to avoid straining the joints, do not straighten your arms completely. Make sure your elbows remain slightly bent. Start with two sets of 10-12 reps. Then gradually increase to three sets of 15 reps.
After training, stretch the muscles of the hands - this will help to avoid overstraining them. Bring your arms bent at the elbows behind your back. Pull your right elbow up, left down, interlacing your fingers.
Everything in the complex
Don't get carried away by the so-called isolated exercises, that is, involving only one muscle in the work. In order for the arms to be toned and beautiful and for all the muscles to work smoothly, training should be as diverse as possible. Include push-ups from the floor (with narrow setting palms), various, extension of arms with a dumbbell, exercises on a fitball. Or french press- establishment of dumbbells for go-
fishing from a sitting or lying position (for the correct technique, see, for example, on the website beauty-proceduri.ru). It is enough to give these relatively simple exercises at least 10-20 minutes 2-3 times a week, and in a few months you will evaluate the result. Have a nice workout!
No matter how hard you practice, 50% of success depends on nutrition. Make sure you have enough protein in your diet building material for muscles. Including triceps.
Dumbbells + fitball
Exercise #1
Stand up straight, feet shoulder width apart. Take in right hand dumbbell (you can support the right hand with your left hand) and slowly begin to wind your right hand behind your head. Repeat 20 times. Change your hand.
Exercise #2
Take dumbbells and lie back on the fitball (feet rest on the floor). Straighten your arms, holding the dumbbells in front of you. Then wind them up behind the head 10-15 times.
Gymnastics, rock climbing, crossfit, different types martial arts - all these sports require strong wrists. Wrist strength must be developed in parallel with flexibility. This will help you cope with exercises that require not only good grip but also joint mobility.
In addition, strong wrists will allow you to train without pain and injury if you learn to perform, walk on your hands, do a power exit on the horizontal bar or rings.
Wrist exercises are also useful for people who are far from sports. Warming up and stretching the wrists will help to avoid carpal tunnel syndrome - compression of the median nerve between the bones and tendons of the wrist. Warming up will help relieve tension and will be an excellent prevention of pain.
All of these exercises will help you develop wrist strength and flexibility. First you need to warm up and warm up the target muscles.
Warm-up for the wrists
Repeat each exercise ten times.
Now let's move on to strength training.
Strength exercises to strengthen muscles
Rise from wrists to fists
Sit on the floor with your legs bent under you. Place your hands on the floor on the back of your hand, fingers facing each other. Using your wrists, try to move your hands into fists. If it worked out easily and without pain, transfer your body weight to your hands and try again. If pain occurs, reduce the load.
Do three sets of 15 reps. When your wrists get used to the load, you can perform the same exercise in a lying position with your feet on your knees.
The most advanced option is in the usual lying position. However, it will be more than one week before you strengthen your wrists so well. Do not chase the result, your goal is to perform the exercise without pain (at first there will be discomfort anyway).
Finger dumbbell row
Place your forearm on a level surface, such as a pedestal. Turn your wrist so that your palm is facing the ceiling. Take the dumbbell with your fingers and begin to lift it with the force of your wrist.
Start with small weights and gradually increase the load. Do three sets of 8-10 reps.
Lifting the bodybar with a reverse grip
For this exercise, you will need a bodybar. Unlike the barbell bar, it is lighter, so you can practice without overexertion and.
Get a bodybar reverse grip, bend your elbows at an angle of 90 degrees. Open and slightly tilt your palms so that the bodybar rolls onto your bent fingers. At the extreme point, the angle at the wrist should be 90 degrees. Use your wrist to lift the bodybar back up. Do four sets of 8-10 reps.
Lifting the bodybar with a direct grip
Grasp the bodybar with an overhand grip, bend your elbows at a 90-degree angle. Raise and lower your wrists. Do four sets of 8-10 reps. If the exercise is easy, increase the weight.
dumbbell hold
Take over upper part fingers. Hold for as long as you can - from 30 seconds or longer.
Hand rotation with dumbbells
Take dumbbells in both hands, bend your elbows at an angle of 90 degrees. In the starting position, the back of the hand looks up. Turn your hands over so that your fingers are up, and then return to initial position. Turning back and forth counts as one turn. Do four sets of 8-10 reps.
Stretching exercises
Stretching on the floor
Sit on the floor on your feet, put your palms in front of you, fingers towards you. Pull the body back, increasing the angle at the wrist. Hold at the extreme point for 3-5 seconds, come back and repeat. Perform 5-10 times.
Stretching with fist clenching
Sit on the floor on your feet, put your hands in front of you with the back side on the floor, fingers to each other. Keep your elbows straight and shift some of your weight into your arms to stretch your muscles better. From this position, pull your fingers to the middle of the palm, trying to clench your fists. Repeat the exercise eight times, rest a little and do three more sets.
Perform these exercises 1-2 times a week, then you will quickly strengthen your wrists, increase grip strength and protect yourself from injury.
Hello dear friends. How to strengthen the hands? This question is very relevant for boxers and representatives of other martial disciplines. It is also of great importance for arm wrestlers and volleyball players.
Methods for boxers
Those who are immersed in boxing must know how to strengthen their hands. Because the boxer's hands are his weapons. This is his bread, if the athlete is a pro. Therefore, with fragile brushes it is difficult to achieve something here. There will be weak hits. High risk of serious injury.
How to strengthen your hands for boxing? There are various methods for this:
- Take an ordinary metal bucket and fill it with rice. Dip your hands deep into the rice and try to pull out the maximum possible amount of rice with them, holding it tightly. You can rotate the brush in different directions here. This is how hand strength develops. In this way, you can strengthen your hands at home. It is not difficult to get a bucket and rice.
- Push up on your fingers. This method will strengthen the joints of the hand and ligaments. Minimizes the risk of injury. Thanks to him, you will seriously strengthen the brushes for the poke strike and improve the grip, develop the triceps, pectoral muscles and deltas.
Performance:
Breathe in. Bend your arms at the elbow. Fingers are constantly tense, do not bend.
As you exhale, calmly return to the starting position. The arms do not fully extend.
If it’s problematic for you to do push-ups on your fingers, even do 1-2 repetitions, do push-ups on your fists.
- Always work with carpal expander. It is better to purchase the most rigid version of it. The work is done alternately with both hands. The projectile is compressed sharply. Maximum efforts are being made. This is how the forearms and the muscles between the fingers develop. The fist is getting stronger. Becomes more powerful.
The presented projectile is the most convenient simulator in the dilemma of how to strengthen fingers and hands. On all such shells can develop muscle mass and hands. Shown here is the Captains of Crash model. This is a great helper in achieving your goals. Gradually increase the number of repetitions and increase the resistance of this projectile. Thanks to this method, you can solidly strengthen the muscles of the hand without resorting to additional training.
- It is useful to jump on fists. Starting position, as in paragraph 3. Just get up on your fists. Push them off the floor as hard as you can. Do as many repetitions as possible for yourself. Gradually, the load can be increased.
- Variation of item 4. Followed by jumping on fists as high as possible. You need to have time to clap your hands or your chest, clench your fist again and return to your fists. So the fist will quickly and correctly form for attacks.
This method is good for solving the dilemma of how to strengthen the hands for striking. Its most difficult variation is carried out under the same conditions, only on one hand. If you can realize it, then strengthen your hands and fists even more seriously.
- Periodically, it is necessary to storm a punching bag or bag with bare hands. Not required here powerful blows. You need to start smoothly, strike slowly and carefully. The pace and power gradually increase. It is very useful to hit a bag filled with water. This results in a softer impact surface. So, too, you can well strengthen the joints of the hands. This almost eliminates the risk of injury.
- Take a long, thick and heavy stick. Grab it closer to one of the endings so that a protrusion of 10 - 30 cm is obtained from the little finger. Swing it up and then behind your back. Then quickly straighten your arms. Imagine there is a ball on the floor in front of your feet. And you need to hit it with the long end of the stick. In the final phase, the action with the stick stops abruptly. It should not slide in the palm of your hand, so it is compressed very tightly.
- Grab the stick in the same way as in step 7. Put it forward on the line of the belt. The arm holding it is bent at the elbow. Turn your forearm to the sides - this is how you swing with a stick. Action is required quickly and sharply. At the same time, change the motion vector at the end of each phase.
P. 7 and 8 0 are the answers to the question of how to strengthen the hands and wrists without iron shells. If you have a suitable room or patio, you can easily strengthen your hands at home.
Methods with hardware
In methods with iron, the use of heavy projectiles is implied: dumbbells, kettlebells, etc.
The most useful methods are:
- Walk. Two weights are taken, at least dumbbells, at least kettlebells. They are located on the outer surface of the feet. The squat is done. The back bends. Then you need to straighten up, holding the "iron". Take small steps forward. On turning sections, the step size is reduced. Do not throw the projectile on the surface. So unnecessarily burden your shoulders and elbow joint, and lower back. It is better to squat with a straight back, put the weight on the floor at the end of the approach. You should work with a weight with which you can walk for a maximum of 25 seconds. This is how the task is performed to build muscle volume and power of the forearms. The weight with which a walk of no more than 1.5 minutes is obtained helps to improve the endurance of the hands.
- Using a thick neck. Held deadlift. It helps to gain cumulative muscle weight, pump up the forearms, train the hands and fingers.
Performance.
Straighten your back. Breathe in effort.
Don't move your head up. Fully straighten your back and legs. Exhaling, return to the starting position. Don't throw the bar.
The deadlift is very effective. But it is dangerous for beginners to do it. It must be carried out without violations. Only in this way will she teach the athlete to correct technique. It needs to be varied with a solid weight for 2-6 repetitions. And to strengthen the hands, these exercises are performed in 15-20 repetitions.
- Working with a kettlebell. The carpal traction of the weight perfectly strengthens the brushes. To do this, you need to implement the following set of exercises:
A) Standard snatch. Lather your hands or put on a special training glove. Here, the surfaces should have little adhesion to each other.
B) A jerk of two shells. For best effect hands are also washed. Or they wear mittens.
B) Mahi. They are also called swings. The projectile is grasped with two hands. It must be brought from a position between the legs by swinging to the chest. Elbows can be slightly bent. You can complicate the exercise by stepping forward or backward.
D) Position as p.V. But the weight is swinging with one hand. You can complicate the method by the same actions as in p.V. And you can, after the next swing, act with the other hand.
E) The same swings, but work, but two projectiles are involved. The lesson can be complicated, as described above.
E) juggling. Its modifications are as follows:
- the weight is thrown high,
- rotates in front of the face, the darling is positioned parallel to the floor surface,
- turnover of the projectile on the sides: on itself, away from itself, in front of the face,
- together with an assistant
- two weights at once.
This job is extremely difficult. When performing it, it is required to comply with all safety criteria. No one is near you. Especially in this situation, children and animals should be kept away. If you find it difficult to catch the kettlebell, try pushing it away from you.
G) Presses. The position of the kettlebell is darling down. Can be done standing, seated or lying position. Minimum: 2-5 cycles of 10-20 repetitions each.
H) Holding the kettlebell on weight with the help of the fingertips. This is an excellent study of muscles, ligaments and tendons. The support for the forearm becomes a solid fixed surface. The turn of the palm is upper. Heaviness is held almost by the most finger endings. It is extremely difficult, but very effective. Each repetition is followed by a delay of 10 seconds. The number of repetitions is 10. And the approaches are from 2 to 5.
I) Similar to p.Z. The forearm is also fixed. The kettlebell rises upside down. The brush is twisted. The number of repetitions and approaches is identical. For complication, the palm can be turned down.
J) Just standing with shells in hand. Approach duration: 1-2 min. You can do more, until you feel an involuntary extension of your fingers from fatigue. Recommended number of repetitions: 2-4.
- Exercises with dumbbells. Here, ball versions are used. They rotate, and in different directions. You need to take the ball (it is also a load). Bend your arm at the elbow. The position of the forearm is parallel to the floor surface. The support for the hand is a bench or other hard horizontal surface. Turning the palm - down.
First, 2 approaches follow. In each, movements are made in a circle in each direction. You select the mass of the projectile based on your physics.
This work is the answer to the dilemma - how to strengthen the hands with dumbbells?
Work on the horizontal bar
Often athletes, especially beginners, think, but how to strengthen the hands on the horizontal bar? You just need to wrap the horizontal bar with two towels. And you can put a neck extender on it. In general, its thickness should increase. And exercising on such a projectile will also help to pump up the forearms, develop grip strength, improve posture, train the spinal muscles, and increase height for young people who are not yet 25 years old.
Performance.
Set a timer for 30-40 seconds. Make a jump. The handles of the horizontal bar should be taken with a grip from above. Stretch out your arms. Hang the specified interval. You can hang as much as your strength allows.
The wrapping of two towels is not really reliable, it can fly off, so the best option for thickening is the specified expander. And towels are a budget option.
The horizontal bar can be built at home. In the same way, seal the crossbar. AND this lesson be sure to include in your training schedule.
Finger development
Fingers can be developed different push-ups, hanging on the horizontal bar, "iron" assistants, etc. But the best solution to the question of how to strengthen the fingers of the hands are special simulators. The following are some examples of them:
- "Twist Yo Rist"
In addition to the fingers, he also perfectly improves the forearms due to non-standard effects on them. This is its main advantage. And the muscles of the hands work at an original angle. Such an angle cannot be set when practicing with other projectiles.
- "Hand Yoga"
This Korean product uniquely develops the power of fingers, restores them and hands after various injuries. It is also useful for those people who, by virtue of their profession, print a lot. When they are loaded, muscle atrophy and pain in the hands are formed. The simulator will remove these sensations and improve the condition of the hands.
Development of brushes for gaming disciplines
Powerful hands are required not only for representatives of fighting disciplines. This is necessary for anyone who is thoroughly involved in team sports, where the ball is served or thrown by hand. This is basketball, and volleyball, and handball, and water polo.
Their tasks are very similar. It requires a strong shot or hit and accurate passes.
In principle, it is quite possible to perform the previously mentioned exercises here. Is that with the "iron" you need to be more careful. The most dangerous actions with a kettlebell can be excluded from training.
Most often, to strengthen the hands for volleyball, basketball and disciplines with similar tasks, the following cycle of exercises is used:
- Hanging on the horizontal bar.
- Finger push-ups.
- Squeezing a tennis ball.
- The special contact of two fingers: they are powerfully interlocked, and slowly come off.
- Falls on the wall. In the final phase, the body slowly stops with the fingers. In this position, you need to stay for 20-40 seconds, then push off strongly.
Development for arm wrestling
How to effectively strengthen the hands for arm wrestling? Certain shells and exercises with them will help in this matter:
- The projectile is a dumbbell with one side. It rises only by bending the arm at the wrist joint.
- The same dumbbell rises back. The forearm is motionless. Movements go in the same joint.
- Trainer "Hercules". Emphasis is being made.
Conclusion
Having well developed fingers and hands as well as wrists and forearms is very important for boxers and many other athletes. This development is also useful for people who are not involved in sports.
The fitness reality is this: we all want toned and beautiful arms. But how to get them with the least emotional loss? This is a completely different story. Sometimes you just don’t want to drag your body, exhausted by fatigue, quarterly reports and other life troubles, to the gym to work with dumbbells and be afraid to drop them on your leg every second.
Fortunately, intense workout on the muscles of the hands is possible without special equipment. Moreover, it is easy to carry out at home - and this does not make it less effective. Jasmine Graham, founder of PaceforSuccess.com and owner of Fit Factory in New York City, shares five of her favorite no-dumbbell exercises for sculpted arms.
We agree that push-ups are not the easiest thing in the world. However, wall push-ups are good in that they allow you to adjust the level of difficulty, which makes them much less energy-intensive than classic push-ups. To do them correctly, stand facing a wall (about 15 cm apart), place your hands shoulder-width apart, and step back as far as you can. Now begin push-ups, trying to keep your back straight and your buttocks tense.
Exercise #2: Reverse Plank Squats
Theoretically, these squats can also be done on a soft surface, such as on a bed - but Graham warns that in this case you risk lifting the body too high, while on a hard floor it is always easier to monitor the quality. So, what should you do: sit on the floor, stretch your legs forward and bend at the knees, put your hands on your sides a little wider than shoulder width apart. Now from this extreme comfortable position, tensing the muscles of the abdomen and buttocks, you need to push the body up (to the "coffee table" position). It is important to lower the body by bending the arms to activate the triceps.
Exercise number 3: Semi-circular swings with arms
This exercise comes from high school and is surprisingly good for the upper body. However, monotonously repetitive movements easily inspire boredom, so it makes sense to diversify them a little: say, do not circular, but semicircular swings, each time changing direction. The semicircle makes the work as a whole more active, allowing you to pump, including deep muscles hands An important note - during the exercise, try to keep your elbows in a fixed position to maximize muscle interaction. As for speed, here Jasmine Graham advises choosing a pace that is fast enough, but at the same time comfortable for you.
Exercise #4: Imaginary Dumbbells
You may be surprised, but in order to create the resistance needed to pump a certain muscle group, all you need is your own fist. Despite the fact that in fitness clubs most of these exercises are done with additional weight, at home you can easily do without it. The secret is that by clenching your hand into a fist, you activate the muscles in your hand, which allows you to make any exercise more effective. Try this: Bend your elbows at your sides and extend your arms back without extension, imitating the movement of a rower. In this case, the biceps and triceps will work in addition to activating the muscles of the upper back.
Exercise #5: Jumping
Your inner cardio fanatic can finally rejoice - it's time to jump. X-shaped jumps are good because they simultaneously strengthen the muscles of the abdomen, arms and legs. And although in the sense of the hands they do not work as effectively as the other listed exercises, they help to consolidate the result. So, put your feet shoulder-width apart and stretch your arms to your sides, then start jumping up, spreading your arms above your head. It's best to do this in front of a mirror to check that you actually get an "X" at the final point of the jump. Helpful advice: Bend your knees to slightly cushion your landing.
