- - expander
- - a couple of towels
Get quality expander (expander compression or wrist - a shell to develop strength of individual groups of muscles).When selecting expander try to squeeze it several times.If you can squeeze the shell is more than 25 times without resting - so you need a hard expander.You will approach the projectile, which you can squeeze only 6-8 times.
push-ups from the floor to focus not on the palm and on the fingers.It is also to strengthen the hands try to do push-ups from the floor in the palm of the hand on the back of hands.Push-ups in such a way is not easy - at first begin to do push-ups with one hand in the palm on the palm and on the other - in the palm of your hand on the back.
tightens on towels.To do this, take two towels, wring them and perekin'te throu
gh the horizontal bar.Fulfilling these pull-ups, you will feel tense wrist.
Inflate hands with the help of the cargo and the table surface.Place your hand on the table so that she rested a hand on the table, his fingers hanging over the edge of the surface.Then, taking a hand in the cargo pumped forearm, raising and lowering it.
Tip 2: How to build muscle brush
When it comes to strengthening the muscles of the body, say the back, shoulder and arm muscles.At the same time no matter what exercises the upper body is done, it will be important, above all, strong brush.The stronger the hand, the longer and the more you will be able to perform on the bar approaches and exercises at the gym.
It is with a brush attached at the vise body on the bar, and during the push-ups they bear the load of the body.Strong brush allow a great success and perform exercises with weights, longer holding the neck barbell or dumbbell.
Despite the fact that the hand primarily associated with the bones and joints, it also is a place of muscles.In total, this part of the body contains about thirty different muscles.Interestingly, they are only located on the palm side.Here are three groups of muscles of brush: the middle group, the group of muscles of the thumb, finger small muscle group.And all the muscles can be strengthened by appropriate exercises.
One of the popular methods to strengthen hands are exercises with expanders.On their own lessons with this element are very simple and possible both at home and in the work break.It is important to choose the appropriate expander.Before buying try to squeeze it a few times, if you make more than twenty continuous contractions, such expander too "weak" to you.Suitable such that you can not squeeze in one go more than ten times.
strengthen brush possible and without obstructions.Effective way is to push.But unlike the classic push-ups in this case the emphasis is not on the palm and fingers.A more complex type of push-ups are exercises that focus on the back of your hands.
Complement a series of exercises to strengthen the hands without pulling weights.In addition to the standard approaches you can try to pull on the towel.This will require two towels to be thrown over a horizontal bar.Pull-ups are carried out on towels.By the way, instead of towels and a classic fit with a horizontal bar hanging rings, which also allows to "pump" the wrist of your brushes.
- how to pump wrists