The fingers of the hands experience considerable physical exertion. Their strength depends on the degree of fitness of the muscles, which flex and unbend the phalanges. Mastering the exercises aimed at developing these muscles will facilitate the transition to performing more complex in coordination exercises for the muscles of the arms and shoulder girdle.
Perform the first movements in each exercise in a warm-up rhythm, without applying significant effort, in each subsequent repetition, gradually increase the muscle tension to the maximum possible. Follow this rule also when doing exercises for other muscle groups. Try to make movements with the greatest amplitude between the starting and ending positions.
Exercises for the fingers are not particularly difficult, but they are very effective for the prevention of arthritis. They can be performed several times a day with the number of repetitions from 6 to 10 in the standing position.
1. Slightly bending the index finger of the right hand, grasp its upper phalanx by the thumb of the left hand, which will act as a stationary support. Then flex your index finger forcefully, pointing the opposite direction with your thumb. Perform the exercise with each finger of the right hand, then, changing the actions of the hands, each finger of the left hand and ending with the thumbs.
2. Perform the same movement as in the previous exercise, but grabbing the left thumb with the four fingers of the right hand and vice versa.
3. Exercise for the muscles extending the fingers. The palm of the left hand straighten, fingers point vertically upwards. It will be used as a fixed support. Bend the index finger of the right hand and its upper phalanx rest in the fingers or palm of the left hand. Then straighten it straight. Do this movement first with all the fingers of the right hand, then change hands.
4. Perform the same movement, but with all four fingers of both hands in turn.
5. Squeeze the fist of the left hand into the fist, from above place the palm of the right hand on it. Bend the left hand to the forearm, resisting the pressure of the palm of the right hand.
6. Perform the same movement as in the previous exercise, just brush your hand, clenched into a fist, unfold the palm down.
7. Straighten the left hand's hand and place it horizontally at the chest level, from the bottom bring it to the fist clenched right hand and grab it with your fingers left. Then press your hands in the opposite direction and simultaneously rotate with the right hand. Use your left hand to resist. After that, change the hand position and repeat the exercise.
8. Squeeze the fist of the left hand into the fist, grab it with the palm of the right hand and rotate the left hand so that the thumbs are connected.
9. Carry out the same movement as in the previous exercise, just brush your right hand, turn your palm up and clasp your left fist on the back side.
While doing exercises 8 and 9, keep your arms bent at the elbows before your chest. In order to maintain this position, greatly strain the muscles of the shoulder girdle, which will provide an additional training effect. Rotatory movements of the hand and forearm also have a beneficial effect on the condition of the wrist and elbow joints.
"Steel biceps" Comp. E.V. Dobrova