Hands training: active and passive exercises

To date, there are many different exercises aimed at strengthening the muscles, ligaments and tendons of the hands. There are two types of exercises - active and passive. The best result is provided by training hands using active exercises. For most athletes, the number of repetitions and weight of the cargo will be determined depending on their age, weight and many other indicators. But it is more concrete to talk about the exercises themselves, with which you can strengthen your arm muscles.

One of the most effective exercises is push-up. At the very beginning, many complain that they hurt their hands after training. But this is quite ordinary phenomenon, which will disappear after a few days. Also, it's best to start pushing up on a soft base. And after a certain time it will be possible to move to a harder surface. In the event that physical training is not too good, you need to start the exercise while kneeling. You need to press different grips.

The second way with which the hands are trained is the winding of a rope with a load suspended on it. The weight of this very load will depend on physical preparation. And at the very beginning it is best not to overdo it.

Training of the muscles of the hands can be carried out by means of an expander or a special ball made of rubber. It is superfluous to perform the exercise with this inventory with both hands simultaneously. An excellent exercise should be considered the crushing of the newspaper. To do this, it is necessary to put a simple newspaper on the table and begin to crush it, so that it eventually turns into a crumpled ball. For the first time, even one newspaper will suffice.

In addition, the training of hands can occur due to pushing away from the wall. To do this, it is necessary to stand to the wall at a distance of one meter from it, then rest with the help of hands and start directly pressing yourself. As an additional obstacle, a partner can act as a pressure on the back.

If you go somewhere or go, you can work with a carpal expander. This is a very convenient exercise that does not take a lot of time. Also, the training of the hands can be done using a crossbar. You just need to pull yourself up, using different grips. In America it is very common to hang on a bar with the greatest possible weight. There is nothing special about it, but this exercise is training the tendons quite effectively.

It is widely believed that by performing the following, the so-called passive exercises, you can strengthen your arm muscles:

1. Twisting clothes and knocking out carpets.
2. Tearing the paper into small pieces. For this you can take calendars or newspapers.
3. Squashing hands with walnuts.
4. Raising the chair, holding it with one hand by the foot. It is necessary at the same time that the chair is detached from the surface completely.

If you regularly perform all the above exercises, then you will not have to wait long for the result!