How to pump up your hands at home

Most people who decide to increase muscle mass and get in shape usually focus on exercises that promote the development of biceps, chest and back muscles, completely forgetting about smaller muscle groups. It is necessary to pay attention to them in order to achieve balance by the body: if only one part of the body is purposefully pumped, this can lead to disruption in the work of other muscles.

You can trace such an unfavorable development of events with a simple example: if you do biceps exercises for a long time and without paying attention to the hands, then the risk of stretching the ligaments and even tearing will increase. That is why every self-respecting athlete and anyone who decides to devote time to his body should know how to pump up his hands, even at home.

Exercises with the help of which it is possible to increase the volume of the hands and increase their elasticity and flexibility in general, there are quite a lot at the present time, you must not forget about their implementation and always follow the technique.

Important: some exercises are complex, because in the process of their implementation, the forearms and shoulders are additionally involved, albeit to a lesser extent.

It is recommended to give at least two full days a month to the training of hands; if on other days the focus is on partially adjacent muscle groups, at the end you can perform one of the following exercises. You can pump your hands using various exercises, which are conditionally divided into:

• Classical exercises
• Exercises requiring additional equipment.

Warm up before a full workout

The importance of warming up before any workout is difficult to underestimate: it is the exercises included in this complex that prevent the appearance of sprains, tears and even joint ruptures, warm the muscles of one or another group, and also prepare them for subsequent exercises.

Important: warm-up is always necessary, this is one of the basic rules of bodybuilding and physical education in principle. If for any reason the lesson needs to be held as quickly as possible, it is better to complete a couple of approaches than not to warm up.

To stretch the carpal muscles, it is enough to perform three easy exercises, for their implementation it is necessary:

1. Fold your hands in the "Castle", and then for one and a half minutes quickly rotate them first clockwise, then counterclockwise, trying to bend the fingers as much as possible inward.
2. Take a soft pillow in each hand and, fingers as wide as possible on each hand, at the same time squeeze the pillow and then lift it up, then lower it.
3. Do not throw a tennis ball strongly into a wall or other hard surface in order to accurately catch the ball on its way back. It should not fly too fast, the main task is to hone the grasping movement. After the ball is caught, twist the brush counterclockwise and clockwise.

To warm up the wrist joints, you can also use the horizontal bar: just jump several times to it in order to grasp the crossbar and grasp it tightly. It is not necessary to pull up yet, so as not to clog the muscles before performing basic exercises.

Classic exercises

The classical exercises that pump the hands include those that are performed without any equipment and should be familiar to most people since school time. The most famous exercises from this group are push-ups on fists and fingers.

Important: the fundamental difference between the two is that when pushing on the fingers, more emphasis is placed on the brush; in the first method, the forearms are more involved.

It is recommended to perform both one and the other type of push-ups, alternating them on different training days. The implementation technique is quite simple: you need to take the Lying emphasis with your arms extended shoulder width apart (if you put a little narrower - triceps are activated, wider - back muscles and biceps), legs should be stretched back, putting them on your fingers; push-ups are performed due to the bending of the elbow joints, which in no case should go in any direction.

At home, hands can be inflated using a regular plastic bottle, in which it is preferable to either pour water or pour sand or other loose material that will provide sufficient weight for the bottle. To perform the exercise, you should grasp the bottle tightly with a brush, and then raise and lower it exclusively with the carpal muscles, as if waving off someone. If exercise with a bottle is too easy, you have to resort to the help of dumbbells.

For the next exercise, you will need a backpack or some other bag in which you can put bottles of water or other cargo. The exercise is performed while sitting. The backpack is taken in both hands, turned with the back side up, and falls, rises again, exclusively with the help of the carpal muscles.

Tip: since it is necessary to ensure that the biceps or forearm are not included in the work, it is advisable to ensure that there is firm support at hand when performing.

Exercises with weights, a horizontal bar and an expander

The most popular device for pumping the wrist muscles among athletes is an expander (not to be confused with an “expander”), which is also an inexpensive, portable, and effective sports equipment. Although the expanders differ in shape, rigidity and size, the principle of their use is the same; it is based on a compression-unloading cycle of elastic material wrapped in hands.

Tip: some professional trainers on their blogs talk about the benefits of acquiring two of these shells at once. One should be “warm-up” and, as a result, a little softer, and the second - as hard as possible for a training person.

The most effective will be that projectile, which is more and more difficult to squeeze and unclench more than 10-12 times (with 4-5 repetitions being easy). After compression, it is very important not to drop the expander, but slowly, controlling each movement, to allow it to take its original form.

Also, a horizontal bar is suitable for pumping muscles, with which you can perform a much larger number of exercises aimed at different muscles of the hands. However, for better pumping of just the hands, one should resort to using two thick towels, which must be thrown over the crossbar to the width of the shoulders, after which the standard pull-ups should already be started.

Important: chasing the number of repetitions is pointless, because it will be much better for muscle growth if pull-ups are performed slowly and smoothly, without jerking in any direction. With this approach, just the same attention is focused on the necessary muscles.

You can also hang the backpack on your back with pull-ups: this will give additional load to the muscles, but with such a performance they will be much faster to “clog”, so you should carefully select the weight.

Weighting agents, whose weight usually varies between two to three and five kilograms, help to make rapid progress. These sports equipment are hung on each hand on the wrist, after which they are wrapped tightly with adhesive gum. With their help, you can perform various exercises, including the already mentioned lifting the backpack and pulling up on the bar.

Important: so, weighting agents exert significant pressure precisely on those muscles that need to be pumped, because the exercises performed with their help will have the maximum effect.

Boxers, who are especially important to have strong hands, try to hit the punching bag with weighting materials on their hands to pump them. At home, a pear, of course, is not required, just hang at least a kilogram weighting compound on each hand and strike in the air for 5-10 minutes. If the execution is easy, you can either increase the weight or put an additional dumbbell in each hand.

The Power Ball hand trainer is gaining popularity, which is actually a regular gyroscope placed in a sphere. The principle of operation is quite simple: the energy transmitted from the torsion of the hands to the shell arrives at the rotor, which, in turn, already makes the simulator work.

The difficulty lies in the fact that the gyroscope sets such a movement that it does not coincide with the specified direction with the brush, because the task of all its muscles is to hold the projectile in the hand and at the same time continue to tell it a certain speed through the rotation.

The gyroscope will have to be held very tightly in the hand, since the greater the speed transmitted, the more its “desire” to break out. The device provides for the presence of counters that measure both the duration of one approach and the maximum applied effort, so over time it will be possible to evaluate the progress.

Tip: if the hands are not used to long physical exertion, then after each workout the hands should be lubricated with some kind of ointment in order to prevent the appearance of pain.

One training of the hands should include 3 exercises (4 approaches for each), it is not recommended to perform any more, since untrained hands are not capable of over-tensioning for a long time.

In conclusion, it should be noted that it is pointless to expect rapid progress in the form of an increase in the volume of the hands, since this muscle group is one of the most difficult to pump. However, after a month of training, including 5-6 sessions, their strength and endurance will increase markedly.

Video: how to strengthen hands