Hand gymnastics so that the skin does not postpone. Exercises, massage, wrapping

Health Ecology: If your hands hurt and move with difficulty, try to warm them up before exercise. It makes it easier and stretching. Use the heating or hot water (10 minutes). To warm up deep structures, apply oil into your hands and put on rubber gloves, and then put your hands under hot water for a few minutes.

If your hands hurt and move with difficulty, try to warm them up before exercise. It makes it easier and stretching. Use the heating or hot water (10 minutes). To warm up deep structures, apply oil into your hands and put on rubber gloves, and then put your hands under hot water for a few minutes.

Useful exercises for hands

1. Kulak
Exercises for palms and fingers develop force, develop the mobility of the joints, facilitate pain. Place and pull your fingers, feel the stress in the muscles and joints. Pain should not be.

Start with simple stretch marks:
Collect your fingers in a fist, put a thumb on other fingers.
Keep 30-60 seconds. Then, unzip the fist and straighten your fingers, spread them wide. Repeat minimum 4 times for each hand.

2. Stretching fingers
Use this exercise to relieve pain and increase the mobility of the joints:

Keep 30-60 seconds.
Repeat 10-15 times for each hand. Perform this exercise 2-3 times a week, between which the interval must be (at least 48 hours). Do not perform this exercise if the joints are damaged thumb.

6. Raising your finger
The exercise develops the mobility of the joints, the flexibility of the fingers.

Put your hand with a palm down on a flat surface.
In turn, raise your fingers and put them back to the surface.
You can raise all your fingers at once.
Repeat 10-12 times for each hand.

7. Large finger
The exercise develops the muscles of large fingers, helps better cope with the capture and raising things, such as cans and bottles.

Put your hand with a palm down on a flat surface. Tighten with a rubber hand with a thumb.
Take the thumb to the side, overcoming the resistance of the gum.
Repeat 10-15 times for each hand. Perform this exercise 2-3 times a week, between which the interval must be (at least 48 hours).

8. Figure thumb
Exercise develops the mobility of large fingers.

Place your hand in front of your palm up.
Take a thumb to the side. Then bend the thumb to the palm so that he touched to the base of the maiden.
Keep 30-60 seconds, relax.
Repeat minimum 4 times for each hand.

9. Touch with a thumb
The exercise develops the mobility of the thumbs, helps to cope with the cleaning of the teeth with the cheek, a fork and a spoon, a letter of pencil and a handle.

Place your hand in front of yourself, the wrist is straight.
Take turns touch the thumb to each finger, forming the letter "O".
Keep 30-60 seconds, relax. Repeat minimum 4 times for each hand.

10. Stretching thumb
Two stretching exercises of thumbs:

Place your hand in front of yourself with my hand. Bend the thumb towards the index. Keep 30-60 seconds, relax. Repeat minimum 4 times for each hand.
Place your hand in front of yourself with my hand. Pull the thumb above the palm, use the lowest joint. Keep 30-60 seconds, relax. Repeat minimum 4 times for each hand.published

Men and women often have problems with the status of brushes. To get rid of them, it is recommended to use gymnastics for hands and finger brushes. You need to be able to properly carry out this procedure.

Gymnastics for fingers

Complex simple exerciseaimed at enhancing the health of the fingers in their hands is called gymnastics. It allows you to remove pain, strengthen the joints, remove the overwork.

Exercises for fingers

Should be considered! In cases where the pain is caused by various diseases, injuries, fractures or damage, gymnastics may be powerless. In such situations, it is recommended to first turn to a neurologist, traumatologist, surgeon.

In order to articular gymnastics For hands, it was better and more efficient, it is necessary to start with appropriate training.

When warm up, the brush is compressed into a fist and rotate 10 times left and right. After that, the hands are again squeezed into the fist as stronger and delay in this state for a few seconds, after which the limb relaxes. The procedure is repeated 10 times on each hand.

The brush is stronger to themselves as much as possible, after which they pull away from ourselves. For this exercise, 5 repetitions are sufficient.

As you touch the fist, alternately compress and squeeze each finger, trying to keep fixed others. The brush of the limbs is placed on a flat plane and pull up the thumbs up.

Note! After completing the warm-up brush hand ready for more serious exercises. You need to immediately move to their implementation.

Types of exercise

Depending on how purpose the gymnastics for the fingers of the hands is carried out, it is used for:

increase flexibility;
development of force;
people, remember working at the computer;
strengthening the bone system;
treatment of arthrosis, arthritis and other diseases;
gymnastics with numbers at night.

Exercises for flexibility

They occupy a straight position, spread legs in the width of the shoulders and put the hands behind the back, connecting them into the castle. The torso tilt a little forward and on deep breath tighten the limbs up, turning the palms outward. Having entered the maximum point, fixed in the accepted position for 10 seconds. In exhalation, the initial state takes.

All fingers carefully bent to the back of the palm. After that, it is required to quickly and strongly squeeze and break the fist.

Hands combine together. One brush is relaxed, the second starts slowly and gently pressed on it for 15-20 seconds, after which the limbs change.

Note! Hand flexibility can be increased by compressing and squeezing palm with nested golf or tennis ball.

Hands pull out right in front of them and shift the palm together. The brushes are slightly lowered down, placing the elbows in parallel and putting forward them a little forward. It is necessary to hold out about 10 seconds in this state and deploy brushes from yourself.

Development of musical movements

Hands straighten up in front of them and alternately bend brushes with fingers up and down. In each position it is necessary to stay for 10-15 seconds, then make a 5-second break.

Stand up in a straight position, stretch your legs in the width of the shoulders. Pull out before, bent them in the elbows. One hand is compressed in a fist, this fist clasped the free limb. In this position, you need to pull your hands forward and linger at the maximum point for 10 seconds.

Exercises for power

The simplest power element of the gymnastics of the fingers are tightening on them. Compressions are more complex on the fingers. The procedure is performed carefully, trying not to damage the joints. The fingers are folded in the form of an extended bowl. As the exercise is performed, you can modify it in the following way:

focus on one hand;
reduce the number of supporting fingers;
install legs on extra support.

Hands are lowered down and cling to the bucket filled with water. Then the tank lift up and fix at the navel level. As the strengths develop, the volume of the lifting fluid should be increased. With the same purpose, you can throw up the core taken by the gripper from above. The mass and size of the kernel should gradually increase.

Note! In the ground at a short distance ride a stick, then pull it out from there. In this case, it is necessary to use only the power of the fingers.

The fingers of the hands are widespread and beat them into a dense surface. At first, bags with cereal uses as an object of application. As fingers become stronger, bulk materials are replaced with wood, cardboard, plywood sheets.

Exercises when working at the computer

In this case, spend a whole complex uncomplicated exercisewho repeat 5-6 times in a row:

Slesh brushes, shake in the air, alternately spreading them in different directions and rising up.
Squeeze your palms closer to each other, to remove from this position every finger back to the stop.
Stretch both hands forward and rotate with brushes in different directions and inside.
Click the elbows to the sides and put your palms forward. Fingers to phalanges in turn squeeze and compress.
Pull your hands up and with force to compress your fingers in fists, then squeeze them.
Fold the palms next to each other in front of the breast, with a force pressed on the ends of the fingers, bowing the hands to the left and right.
Fasten your hands in a semi-bent condition, while compressing and squeeze your fingers with force app.
Weave your fingers among themselves and conduct compressive pressure.
An elbows are tightly attached to the sides, squeeze the fingers in fists and rotate with brushes in both directions.

If the exercises were performed correctly, it is felt by ease in their brushes, pacification and relaxation. The blood supply to the fingers and the brushes is becoming better.

Restoration and strengthening

Bone Strengthening Exercises

To strengthen the bones and, at the expense of this, enhance your hands, increase their mobility, perform the following actions:

Grab your hand with a palm of another hand and pull it left and right. At each finite, 5-10 repetitions are performed.
Fold the brushes into the fist and beatenly bent them in the wrist forward and back, until the feeling of stretching appears.
Place a palm edge to a solid surface and bend every finger in turn as much as possible.

Exercises for diseases

Simplest effective exercises In the treatment of arthritis and arthrosis are squeezing and compressing the fist. Next, they usually go to the development of thumb. His tip must reach all the other fingers on his hand. After that, the brush is placed on the table and begin to shift alternately and disconnect your fingers.

Important! This exercise must be done with effort.

The brushes are left in the same position on the table, but now they begin to raise each of the fingers up turns. To increase the efficiency, every raised finger must be rotated in different directions. You can add the procedure with compression and extension of the middle and nail phalanx of the fingers.

In some exercises, they use a stick. It is placed on the table and roll the palm from the tips of the fingers to the wrists. Practice and vertical passing of sticks between palms. As a stick, you can use a pencil, whenever possible ribbed, not round. Apply also tennis ballswho ride palm on the table with dimensional circular motions.

Gymnastics for numbers

Regardless of the cause, if there are hands and legs, the treatment is gymnastics. At the same time, exercises are performed as:

The hand pulls forward, bending in the elbow, and begin to rotate it towards the chest. Brushes can be left relaxed or squeezed into fist.
The hand is stretched diagonally in parallel towards the floor. Bending it in the elbow, starting rotational movements towards the chest.
The brushes are folded into the castle and rotate them in different directions, without squeezing the fingers. It does not give to the fingers to numb.

The benefits and harm of gymnastics

The benefit from gymnastics for fingers is obvious. Exercises make joints healthier, relieve tension and fatigue.

Important! Harm of exercises can manifest only when conducting training on the background of incomprehensible injuries and damage. In such conditions, it is impossible to carry out gymnastics.

In order for the introduction of medical gymnastics to be effective and did not harm patients, it is necessary to adhere to the following recommendations:

Repeat a set of exercises on both limbs.
Observe a leisurely rhythm when carrying out exercises, maintain a clear and calm respiratory pace.
Regularly and systematically perform exercises.

Movements should be simple and not provoke the development of pain when performing. Otherwise, there is a risk of developing arthritis of joints and other diseases.

Repeat a set of exercises on both limbs

Before moving to the exercise, it is recommended to visit the attending doctor. He will be able to advise the most suitable exercises. Each of them consists of 5-15 repetitions.

Additional Information. In the initial items it is hard to perform some exercises, but over time the joints are becoming stronger, and the accuracy of movements increases.

Hand gymnastics - this effective tool Restoring the health of these organs. Knowing how to do the exercises correctly, you can benefit and strengthen the condition of the hands.

What you need

Many athletes have hands noticeably lagging behind in the development of large muscular groups. There may be several reasons: excessive passion only by basic exercises or, on the contrary, too much of insulating work on the hands, which and so work in all gims and traction.

If you want to pump biceps and triceps, you need to combine the database and special exercises for hands. From the article you will learn about the features of such exercises and proper technique Their execution, as well as we will offer several training programs.

A little about hand muscles anatomy

Before considering the exercises for the development of hands, turn to the anatomy. This is necessary for understanding the specifics of the muscular group under consideration.

Hands are a massive volume of musculature, distributed over a variety of small muscle groups. It all will not work at the same time due to the characteristics of the structure. The muscles of the hands are most opposed to each other, which requires a differentiated approach to exercises:

As a rule, when it comes to training hands, it is the biceps and triceps. The muscles of the forearm train separately or do not train at all - usually they develop so harmoniously together with their hands.

Due to the small size of the muscles and the possibility of chiting in the exercises there are the following guidelines for training:

Work out one muscular group of hands for training. For example, spin + biceps or breasts + triceps (the principle of muscle synergist muscle). It optimizes the workflow and allows you to combine heavy basic movements with special. Experienced athletes can make a specialization in hand, pumping them completely in one day. Newcomers this approach is not recommended.
If you make biceps after your back or triceps after the chest, there will be a pair of exercises. If you do 4-5 - it will lead to overtraining, there will be no hands to grow. The same can happen if your split is built as follows: back + triceps, breasts + biceps. In this case, the biceps will work 2 times a week, and a triceps - and at all 3 (one more time on the day of the shoulders at the caters). It's too much.
Work in a multi-vehicle - 10-15 repetitions. This reduces the risk of injury and increases the complicity of the muscle blood. Small muscles are better responding to such a load, as it is originally intended for lifting large scales.
Exercises in strict technique. Leave Chiting professional athletes. It will be much more efficient to raise 25 kg of a bar for biceps absolutely purely than throwing the housing and 35 kg shoulders.
Do not get involved in pamping, superstamins and drop-sets. On the example above, again, it will be more efficient to raise a biceps with a bar of 25 kg by 12 times, than to make 15 kg to 20 or 15-10-5 kg \u200b\u200bto 10 (drop-set). These techniques are better to use when a certain plateau is reached in the mass set, already having experience power training and decent working weights.

Hand Muscle Exercises

Biceps

Biceps - target muscular group for many athletes. Consider typical. Form an individual complex on the basis of our proposed movements.

Rod lifts standing

The most common exercise on this muscular group. Despite the fact that many consider it basic, it is insulating - only the elbow joint works. However, it is quite effective if it is performed correctly:

Take the shell in your hands. Vulture can be used any - direct or curved, it all depends on your preferences. Many with direct neck lines feel discomfort in the wrists.
Stand straight, legs on the width of the shoulders.
In exhale, bend hands in locks Susta At the expense of biceps efforts, trying not to move their back and do not bring hands ahead. Do not use inertia, throwing the barbell using the housing.
At the upper phase, the amplitude is delayed by 1-2 seconds. At the same time, the biceps most strain.
Slowly lower the projectile, not until the end of the crumpled hands. Immediately begin the following repetition.

Why can not be completely blending hands? It's all about the articular resistance to overcome when re-lifting. Fully lowering hands, you train not muscles, but bundles and tendons. Another reason - the biceps at this point will be resting. It is better when all the time it is under load.

Lifting dumbbells standing and sitting

The advantage of dumbbells in front of the rod - you can work out your hands separately, concentrating more on each of them. Such lifts can be done standing (there will be almost analogous to the previous exercise) and sitting, and inclined bench. The last option is the most efficient, since the biceps even when the hands are lowered is in voltage.

Execution technique:

Put the bench at an angle of 45-60 degrees.
Take the dumbbells and sit down. Escape - supinated, that is, the palms originally look from the body and their position does not change.
At the exhalation, simultaneously bend your hands, while fixing the elbows and do not lead them forward.
Hold in the peak reduction for 1-2 seconds.
Continuing to lower the shells, without exposing until the end of the hand.

You can also perform this exercise in turns left and right hand. Suppose the option with neutral grip In the original position and the suspension of the brush during the rise.

Scott raises

Advantage this exercise lies in the impossibility of chiting. You dense the simulator with breasts and triceps, and during the rise you should not tear off his hands. Thanks to this design, only biceps works here. In order to eliminate the assistance of the muscles of the forearm, take open enough grip (the thumb is not opposed to the rest) and do not bend / extension the brushes.

Movement can be performed both with a barbell and dumbbell. Choose for yourself the most convenient option or simply alternate them from workout to workout.

Tightening narrow inverse grogging

The only basic exercise on the biceps is two joints (ilk and shoulder), and the back muscles are actively involved. Many are quite difficult to learn how to pull up only at the expense of the hands, so this exercise is infrequently found in the complexes. Fortunately, biceps for successful study is enough isolation and indirect participation in basic traction during the back training.

In order for as much as possible to use the muscle group you need, perform tightening as follows:

Hang on the horizontal bar with a narrow reverse grip. Since brushes are suspended - a large load will come to the biceps. You don't need to use straps. The wider grip - the more the emphasis goes to the widest.
Tighten by flexing the hands in the elbows. Try to concentrate on this movement. The chin should be higher than the crossbar.
Hold in this position for 1-2 seconds, most straining biceps.
Slowly drop down.

Rotes of the rod lying on a chest on an inclined bench

Another excellent exercise For biceps. Here the reading is also excluded, since the hull is fixed on the bench (it must be installed at an angle of 30-45 degrees and lay the chest). The only thing that remains to monitor are elbows that do not need to move forward when lifting.

The rest of the equipment is similar to the usual rods of the bar for biceps. However, the working weight here will be smaller.

Concentrated bending from dumbbells

A good exercise is usually carried out with a slight weight, since for large dumbbells need enough strong hands and biceps. It is better to take weight smaller, but to make movement clearly and without the slightest chitting - then the load will go exactly in the muscular group you need.

Technique is as follows:

Sit on the bench, lay down the legs to the side so that they do not interfere with the rise.
Take B. left Dumbbell, mind your elbow in the thigh of the same name. The second hand, go about right leg For stability.
Bend your hand with an effort of the hands of the hands. Fix the peak cut.
Continuer to lower it down, without miscarring to the end.

Hand flexions on the top handles of the crossover

Many athletes like this exercise, since the hands here are in atypical for pumping biceps position - raised to parallels with the floor. This allows you to load the muscles at a slightly different angle and diversify the training. Best of all these flexions put at the end of the workout.

Technique Next:

Take both top handles of the crossover - left in the left hand, right in the right. Stand between the simulator racks sideways to them.
Raise your hands so that they are perpendicular to the body and parallel to the floor.
At the same time, bend your hands, while fixing the position of the elbows and not lifting them.
In the peak point, focus the biceps as much as possible for 1-2 seconds.
Slowly break your hands (not until the end) and immediately start the next repetition.

Rises on the bottom block or in crossover

Cutting hands from the bottom block or bottom handle of the crossover - a good option To complete the training of the biceps. As a rule, this exercise is performed in a sufficiently high number of repetitions - 12-15 and its main purpose is "finish" the muscle and how to fill it with blood.

The technique is simple and similar to the usual rod rise, only a special handle is used instead of the grid. It is not necessary to stand close to the block, but slightly move away from it so that the biceps under load already in the lower position.

Movement can be performed by two hands with a straight handle:

Or do one hand in turn:

When using the rope, the focus of the load shifts on the shoulder and the shoulder muscles (as in the "hammer" exercise, which will be discussed below):

"Hammers"

To increase the amount of hands, do not forget to pump shoulder muscle (Brachialis), located under the biceps. With hypertrophy, it seems to pushes the double-headed muscle of the shoulder, which leads to the actual growth of hands girth.

Self effective exercises For this muscle - the rods of the rods and dumbbells on the biceps neutral (the palms look at each other) and reverse grogue (Palms are watching back).

"Hammers" - an exercise that is performed so times with a neutral grip. Most often it makes it with dumbbells - the technique completely copies the usual lifts of dumbbells, only grip differs. You can perform both standing and sitting.

Also, "hammers" can be performed with a special vulture, which has parallel pens:

Rod rods inverse grogging

Another exercise on the shoulder and shoulder muscles. Identically climbs straight enough, only weight will be a little less.

Triceps

As a rule, athletes have no problems with triceps due to the povered hobby. However, other exercises are needed.

Beast lying a narrow grip

Basic exercise for triceps. Chest and front delta are used.

Execution technique:

Stay on a straight bench. Tightly assume the whole stop in the floor. Do not do "bridge".
Grasp the neck closed grip a little or on the width of the shoulders. The distance between the hands should be about 20-30 cm.
In the breath slowly lower the barbell on the chest, while do not set the elbows to the sides, they must go as close as possible to the body. If when lowering you feel discomfort in the wrists, increase the width of the grip, try to omitted not to the chest, leaving 5-10 cm, or try using brush bandages.
On exhaling rapid motion Slit the bar, straightening to the end of the hand in the elbow joint.

Can be performed with dumbbells - in this case they need to be neutral enough and when lowering the elbows along the housing are also lowering:

French press

One of best exercises For the muscular group under consideration, although is insulating.

The only one, but tangible minus - French bench press lying almost guaranteed "kills" elbows at large working scales (about more than 50 kg). That is why either perform it at the end of the workout, when the triceps is already scored and big weight I do not need, or replace the option with dumbbells, or do sitting.

IN classic version Performances - lying with a barbell and lowering the head - the longest head of the triceps is most loaded. If you lower the forehead - work medial and lateral.

Execution technique:

Take the bar (you can use the straight, and the curved neck - as it will be a comfortable wrist) and lie on a direct bench, reliably assure your legs into the floor, you do not need to put them on the shop.
Straighten your hands with a vulture over breasts. Then remove them without bending, towards the head to about 45 degrees. This is the initial position.
Slowly lower the headile for the head, bending hands. Elbows Fix in one position and do not dive them to the sides. At the bottom point, the angle in the elbow joint should be 90 degrees.
Flexing your hands, go back to the starting position. The movement occurs only in the elbow joint, the shoulders somehow move do not need.
Perform the following repetition.

To reduce the load on the elbows, you can perform the same exercise with dumbbells:

Another good option is sitting. Here the technique is similar, only hands do not need to be dug back, flexions and extension from the vertical source position of the hands.

Push-ups on the bars in a tricepent style

Ordinary pushups on the bars are more developed by the breast muscles. However, it is possible to shift the focus on a triceps if you change a little technique:

Source position - focus on the bars on straight hands. The housing should be located strictly perpendicular to the floor (and when lowering / lifting, too), bend forward not necessary. If you can change the distance between the bars, for the tricepent version of the pushups it is better to make it a little less. You can adjust the legs if you are so more convenient.
Slowly drop down, bending hands. Elbows at the same time assigned not to the side, and back. The amplitude is the most comfortable, but not more direct angle in the elbow joint.
Flexing hands, climb in the original position. Straighten your hands to the end and start a new repetition.

If it is difficult for you to perform the desired number of repetitions (10-15), you can use the gravitrone - this is a simulator that facilitates push-ups on the bars and tightening due to the counterway:

Push ups to the bench

Another basic exercise on the three-headed shoulder muscle. Like almost the entire base on the triceps, actively includes the work of the breast muscles and the front bunch of the Delta.

Execution technique:

Put two benches in parallel to each other. Sit on the edge to one of them, go with your hands on both sides of the body, and on the second put legs so that the emphasis fell on the ankle.
Relieve your hands and coarse pelvis from the bench. The angle between the case and legs should be approximately 90 degrees. Keep your back straight.
In the breath, bend your hands to a comfortable angle, while not bending legs. It is not necessary to descend too low - an overwhelming load appears on shoulder joint. Elbows assigned back, do not dive them on the sides.
On the exhalation, climb into a starting position due to extension in the elbow joint.
If you are too easy - put pancakes from the bar on the hips.

In some gym, you can find a simulator that imitates this species push ups

Pressing from floor with narrow hands formulation

Classic pushups can also be done to study triceps. To do this, you need to stop lying so that the hands be close. At the same time, deploy them to each other, so that the fingers of one hand can be covered with your fingers.

When lowering and lifting, follow the elbows - they must go along the case.

Kick-back

This is the extension of the hands with the dumbbell along the housing in the slope. Due to the position of the body and the weight recorded in one position here will be small here, but all the load when proper fulfillment Way to triceps.

The classic embodiment involves support on the bench, as when driving dumbbells to the belt:

Also, it can be done standing in the slope, just ahead of the second leg, put forward:

Another option - from the bottom knob of the crossover:

Finally, kickbecas can be performed at once with two hands. To do this, you need to lay the breast on a slightly raised or direct bench:

Extension of hands from dumbbells because of the head

This exercise can be called a variety. french pressHowever, it is very often found in the gym, therefore it was made separately. The emphasis here goes to the long head of the triceps. It is recommended to insert into your training plan One of the options of extension sitting or standing with hand raised up.

Execution technique with one dumbbell with two hands:

Sit on a direct bench or bench with a low vertical back (the high back may interfere with lowering dumbbells). Do not burn the lower back.
Take a dumbbell in your hands, lift it above your head, straightening your hands so that they are perpendicular to the floor. The projectile is most convenient to keep under the top pancake.
In the breath slowly, slow down the dumbbell behind the head, and be careful and do not hurt her. The amplitude is the most convenient for you, but it is necessary to reach the angle of 90 degrees.
In exhalation, break your hands until the original position. Try not to breed your elbows to the sides.

Similarly, you can work with one hand. The second at the same time is desirable to hold the elbow working hand so that it does not go to the side.

Hand extensions on the block

The classic example of a "seeking" triceps exercises. Most often, it is performed at the end of the workout, to catch the blood to the target muscle at the maximum. Another application option is at the beginning of the lesson for heating.

The main thing when performing is to strictly fix the housing and elbows so that the movement occurs only by flexing and extending the hands. If your elbows go ahead - take a smaller weight.

Exercise can be done with a straight handle:

Often there is an option with a cable handle:

Another interesting variety is the fulfillment by one hand inverse grip:

Try all the options, you can alternate them from workout to training.

Extension with a rope from the bottom block

Another exercise on the long triceps head. Performed on the bottom block or in the crossover:

Picker a cable handle to the device.
Take it and stand back to the block, while lifting the rope so that it turns out to be at the back at the level of the back, and the hands were raised up and bent in the elbows.
On exhale, straighten your hands, as when performing extensions with a dumbbell due to head. Try not to breed your elbows to the sides.
In the breath, bend your hands again and start a new repetition.

Extension with rope forward from the top block

In this case, the cable handle must be attached to the top handles of the crossover or block simulator. Then take it for it and unfold with your back, similar to the previous exercise. Only now the handle will be headed above, as it is not attached to the lower rack. Make a step or two forward to raise the weight on the simulator, feel tight into the floor legs (you can do it in the half-imagine position) and extension your hands from behind your head to full straightening.

Forearm

The forearms are actively working in basic exercises And in many insulating on biceps and triceps. Separately, it makes sense to work out with a noticeable lag or if you have any other goals, for example, when performing arm wrestling.

In general, (not with specific workouts of arm wrestlers) there will be two exercises:

Holding heavy weight.
Flexing / extension of brushes in the stop.

In the case of hard weight, you can use the following exercise technique:

Take heavy dumbbells or weights without using the safety belt.
Next, you can simply keep their maximum amount of time or walk like when performing a farmer walk.
Another option is to slowly open your fingers, continuing to hold the dumbbells on the tips, and then quickly compress. And repeat so several times.
You can complicate the exercise, wound on the handle of the shells of the towel. The wider handle - the more difficult it is to keep it.

Flexing and extension of brushes are performed as follows:

Sit on the bench, take the neck and put your hands with him to the edge of the bench so that the brushes hung down. Lands look at the floor.
Next, lower the brush down to the maximum depth and lift them upstairs. Repeat 15-20 times.
Then you need to make a similar exercise, but with palms looking from the floor.

Remember that the muscles of the forearms are well worked out in almost all exercises. If you are not engaged in special disciplines or did not resist in a power plateau, it is not necessary to develop them separately.

Hand Development Programs

In general, the classic split will be perfect for harmonious development of hands: breasts + triceps, back + biceps, legs + shoulders.

In the case of training at home, combine similar exercises from the available shells.

RESULTS

For proper training Hands really not only to achieve aesthetic balance, but also significantly increase the indicators of force that are so important for crossfield athletes and paeerlifters. Remember that despite the passion of the base, if you do not plan to use a rigid specialization within one type of sport, your hands must be trained from the first / second month of training. Otherwise, there is a risk to face the effect of "calf", when the power of the hands will grow, and their mass and functional indicators are frozen in place.

Reading time: 18 min

Each girl dreams of elegant thin hands without declarations and accusation. And in order to achieve this at all optional to go to gymYou can work on slim hands at home.

We offer you the top of the most effective exercises for hands at home for women with dumbbells and without additional equipment that will help you lose weight in the top of the body and pull the muscles.

Rules for performing exercises for hands

All you need to train hands at home is a dumbbell. And even dumbbells will not need to perform some exercises.

Before proceeding to performing exercises, be sure to read the rules for performing exercises for hands that are set out below.

1. If you want to work above weight loss and fat burning On the hands without increasing the volume of muscles, then perform each exercise 15-25 repetitions with a small weight of dumbbells. If you want enlarge muscles hands and give them volume, then perform exercises 8-10 repetitions in 3-4 approaches with the highest possible weight (the last repetition in the approach should be at the maximum effort).

2. If you are a beginner, then for exercises on your hands at home, use the weight of the dumbbells 2-3 kg. If you are experienced engaged, then use the weight of the dumbbells 4-6 kg With gradual weight gain. Instead of dumbbells, you can use plastic bottlesfilled with water or sand. Ideally acquire collapsible dumbbells with weight adjustment.

3. Alternatively, the dumbbells can use a tubular expander or elastic tape. These are very compact home fitness inventory options, so you can take them on your trip.

4. Hand exercises suggest work on the following muscle groups: biceps (flexor), triceps(extensor), delta(shoulders). Also during many exercises, breast muscles, back muscles and muscle muscles are involved indirectly.

5. Exercises for hands with light dumbbells at home are not "pumping" muscles and will not increase their hands in volumes, you can not worry about it. Multiple exercises with light weight are designed for weight loss and tightness.

6. Perform the exercises slowly, trying to concentrate on target muscles. Hand exercises must be performed not at speed, but on quality.

7. To pull up hands at home, in addition to training, it is necessary to monitor meals. Try not to abuse fast food, sweet and flour products, fried and refined food.

8. You can train your hands on ready-made video training. Now youtube offers a large number effective training For the whole body.

9. If you want to complicate your hands exercises, use a pulsating execution option. It will give a very high-quality load of the muscles even with a slight weight of dumbbells. You can, for example, perform 15 classical repetitions and 15 pulsating repetitions.

Exercise plan for hands at home:

Each hand exercise perform 15-20 repetitions, in 2 approaches (if the exercise is static, then delay by 30-40 seconds).
Before training, do not forget to warm up: workout plan before training.
After training, do not stretch the muscles: a stretching plan after training.
Repeat the exercise complex 1 time per week 30-40 minutes or 2 times a week to 15-20 minutes.

Such an exercise plan helps you lose weight and pull top Bodies, giving a small tone muscles. For muscle growth and relief, work is necessary with large weights. But at home this is possible if you purchase longer weight dumbbells.

20 hand exercises at home

Below are the most popular and efficient exercises for hands at home or in the hall. Exercises are suitable for both women and men. You can work out all the main muscular groups Hands: biceps, triceps, delta.

2. Rises hands in front of her shoulders

3. Hand breeding to the shoulder side

5. Flexing hands for biceps and shoulders

6. Hand breeding in the slope for hands and backs

7. Hand breeding to the side for shoulders and chest

8. Turns of dumbbells for triceps and shoulders

9. Flexing of hands on biceps

10. Flexing hands on biceps to the side

13. Extension of hands on triceps

14. Inverse pushups on triceps

15. Static Planck

16. Static plank on elbows

19. Tightening dumbbells in the bar

Arthrosis and arthritis are common diseases that are not allowed to fully work with fingers. When the joints are amazed, a person suffers from severe pain. The course of such diseases can be different, but there are general consequences - the Motoric of the brushes of the hands is disrupted, especially for the shallow motility.

It comes to the point that a person is difficult to take a small item, perform a movement that requires accuracy. You can not sew, even the button of buttons is far from always. Such diseases should be treated with an integrated path, in this regard, the value has gymnastics for fingers. It is noteworthy that such a gymnastics for hands has a lot of common with a lot of famous fingering gymnastics For children, only here we are talking about exercises for adults.

What should be the rules

The main goal of such a medical gymnastics is that there are no inflammatory processes, and the mobility of the fingers of the hands was not disrupted and nothing would have shook actions. Such a healing gymnastics is not different complexity, the exercise is performed even at the table during the workflow. It is noteworthy that at the same time there is no need to attend the instructor on therapeutic and preventive exercises. However, it is not necessary to miss regular observations from a specialist, if this is not done, the consequences are negative.

You can engage in every couple of hours, thus during the day, a person can freely engage at least 5 times. If possible, the number of approaches should be maximum, but it is not worth it and very much, it is necessary to rest between the complexes every time at least two hours. Then the articular cloth will be able to a short time restore.

The advantages of such exercises are also in the fact that blood circulation is accelerated, then the blood is quickly absorbed through the joints of the fingers. Namely, it often becomes the cause of inflammatory processes when blood does not come in sufficient quantities into the fingers. And muscles are exposed to training, especially this is important for older people. In consequence, the articular load decreases, so that the fingers of the hands are located normally.

The rules should be followed as follows:

classes should be held in slow, smooth mode, the muscles should not be very strained;
if the disease in the exacerbation phase, then during this period from intensive classes should be refused. And again, it is possible to start them again when the pain of the sickness is weakened and nothing will prevent exercises;
it is important to do the exercises with both hands, and it does not matter at the same time, one hand is amazed by a poor or two;
it is necessary to breathe arbitrarily, the conditions must be as comfortable as possible, everything is done in a relaxed mode;
the value of the room is in the room - it must be thoroughly ventilated, but the room should not be cold, and warm. If this is not done, then the fingers of the hands will quickly freeze and even close;
it would be nice before performing exercises to warm up, as it should be hand. For such purposes, you can use hot heating or just heated water. However, the hands must then be carefully wiped out, if this is not done, they will quickly cool and freeze;
whatever exercises are not fulfilled, it is not necessary that they cause severe pain. But unlight pain often happens, this is the specificity of the disease;
classes can be carried out in self-mode, but in any case regular medical observation is necessary. The doctor must know everything about the specifics of not only illness, but also about the nature of the exercises performed;
the load should increase, but this should be carried out in a gradual manner, should not count on rapid recovery, such a process is long.

What exercises are performed

My fingers are alternately compressed and squeezed into the fist, the clamping fist is left in this position of the seconds 30, then the palms must be quickly revealed and the fingers are widely spread.
All fingers on the hand take turns touch with a thumb.
The palm is as close as possible pressed against the surface of the table in such a way as if the fan is formed, after which they move back.
Palms are lowered on the table, the fingers rise in turn, and then they are lifted and rotated in different directions.
All fingers are filled as much as possible, so that their tips touch the baccorps palms.

It should also be noted that from arthritis and arthrosis you can get rid of handicrafts, laying from plasticine or clay. And you can also go to the courses of focus, it is not so difficult, and very useful for hands.

How to make a massage for hands hands

As already mentioned, an integrated approach is needed to achieve positive results. In this regard, a special massage will become an excellent complement to the exercises that helps hands better move. If it is properly done, there will be no problems with joints, leather and muscles.

Before you begin to massage, your hands must be carefully lubricated with cream, you can use oil for these purposes. The first movements should be stroking, then each finger is carefully massaged, movements should be circular. Massage ends with the fact that everything is lightly stroked.

Regarding the massage time - it is strongly recommended to perform it in the evening, before going to bed. If there are wounds, cracks, fungal diseases, then from such a procedure, it is necessary to abandon how all these sores are not fully cured. At high temperature, the massage is also not worth it, there will definitely not be a positive effect.

If you fulfill all the presented recommendations, not to be lazy when performing exercises, then healthy joints will be saved on for a long time. And who does not want to have always young, well-groomed and most importantly healthy hands? And it is important to immediately tune in to the positive way, then everything will be fine.

Useful exercises for hands

1. Kulak Exercises for palms and fingers develop force, develop the mobility of the joints, facilitate pain. Place and pull your fingers, feel the stress in the muscles and joints. Pain should not be.

2. Stretching fingers Use this exercise to relieve pain and increase the mobility of the joints:

6. Raising your finger The exercise develops the mobility of the joints, the flexibility of the fingers.

7. Large finger The exercise develops the muscles of large fingers, helps better cope with the capture and raising things, such as cans and bottles.

8. Figure thumb Exercise develops the mobility of large fingers.

9. Touch with a thumb The exercise develops the mobility of the thumbs, helps to cope with the cleaning of the teeth with the cheek, a fork and a spoon, a letter of pencil and a handle.

10. Stretching thumb Two stretching exercises of thumbs:

Gymnastics for fingers

Types of exercise

Exercises for flexibility

Exercises for power

Exercises when working at the computer

Bone Strengthening Exercises

Exercises for diseases

Gymnastics for numbers

The benefits and harm of gymnastics

A little about hand muscles anatomy

Hand Muscle Exercises

Biceps

Rod lifts standing

Lifting dumbbells standing and sitting

Scott raises

Tightening narrow inverse grogging

Rotes of the rod lying on a chest on an inclined bench

Concentrated bending from dumbbells

Hand flexions on the top handles of the crossover

Rises on the bottom block or in crossover

"Hammers"

Rod rods inverse grogging

Triceps

Beast lying a narrow grip

French press

Push-ups on the bars in a tricepent style

Push ups to the bench

Pressing from floor with narrow hands formulation

Kick-back

Extension of hands from dumbbells because of the head

Hand extensions on the block

Extension with a rope from the bottom block

Extension with rope forward from the top block

Forearm

Hand Development Programs

RESULTS

Rules for performing exercises for hands

20 hand exercises at home

What should be the rules

What exercises are performed

How to make a massage for hands hands

1. Kulak
Exercises for palms and fingers develop force, develop the mobility of the joints, facilitate pain. Place and pull your fingers, feel the stress in the muscles and joints. Pain should not be.

2. Stretching fingers
Use this exercise to relieve pain and increase the mobility of the joints:

6. Raising your finger
The exercise develops the mobility of the joints, the flexibility of the fingers.

7. Large finger
The exercise develops the muscles of large fingers, helps better cope with the capture and raising things, such as cans and bottles.

8. Figure thumb
Exercise develops the mobility of large fingers.

9. Touch with a thumb
The exercise develops the mobility of the thumbs, helps to cope with the cleaning of the teeth with the cheek, a fork and a spoon, a letter of pencil and a handle.

10. Stretching thumb
Two stretching exercises of thumbs: