The development of the wrist joint is often left for later, when the workouts go to a new stage of complexity and the wrist does not withstand heavy loads. Or when a person wants to learn how to stand on his hands, do acrobatic stunts with a jerk at the hands. If you do not train your hands, these elements will end up stretching the tendons, ligaments and cracks in your bones. We picked up short workouts to pump up your hands at home with different levels of difficulty. Let's start with an easy ...
In the course are bottles! We swing our wrists with improvised means
The simplest, cheapest and most effective way to develop wrist joints is to do exercises with half-liter bottles of water.
To do this, take the bottle in the center and begin to bend-unbend the brush. Do 20 times and go to circular movements inside and out 15 times. After one lap, shake the brushes and repeat the same exercises twice.
Litrovye bottles suitable for static exercise, to pump up wrists of the hands. Take the center and just hold the water bottles in a flat position for a few minutes. Do not strain the bicep or forearm, distribute the load strictly along the wrist joint. At the end of time, change the grip or move the center of gravity aside - this will complicate the task and will give the maximum load with a weight of 1 kg.
Exercise wrist joint from the floor
We will work in an emphasis for push-ups, that's just to swing you need not biceps, but brushes. To do this, take the pose of the bar or tilt the legs with a basin on the sofa, and palm rest against the floor. Now we try to tear the back of the palm from the ground so that the hand rest on the fingers. We carry out 10-15 times.
In the posture "lath" the tension on the joints is increased due to the body weight. For the elementary level, workouts of a light version with the placement of the body on a horizontal surface will do.
How to pump hands with an expander
The expander is a marvelous piece made of strong rubber with different resistance. On average, the girl squeezes with a brush 25 kg, accordingly, the expander should be selected with the same mark. The principle of operation is extremely simple: you take a rubber circle in the palm of your hand and, with maximum effort, turn the ring into an elongated oval.
Each hand is worked on 15 times, then make a minute break and repeat the cycle 2-3 times.
How to pump your wrists with powerball?
Powerball (Powerball) or simply hygroscopic wrist training machine - an amazing thing that pumps the wrist and forearm muscles in just 3-4 days of training. You just need to pull out the thread to start the gyro and merge into the beat of the ball. The first attempts are usually unsuccessful, but the third time you will definitely get it done.
A minute later the gyroscope will accelerate to such a speed that it will be incredibly difficult to hold the ball in your hand, and the muscles of the forearm and hand will be as if poured with lead.
Lvl Up: how to pump your hands with dumbbells
When gyroscopic simulators do not give results, it's time to take up heavy artillery - dumbbells. Exercises repeat the same as with bottles of water. The difference in weight is a dumbbell. Recommended from 2 kg, after a week increase the load by 0.5 kg.
Typical errors of beginners: how to avoid injuries
Joints are traumatic and long-term recoverable, so it is strongly recommended to adhere to simple rules of training for the wrist.
- Always warm up the hands and fingers, doing warm-up exercises for 5 minutes.
- Take the weight with which it is difficult to perform the exercise last 7-5 times in one cycle.
- Stop exercising at the first sign of pain.
- First, bandage your wrists with an elastic bandage.
- Let's rest hands every other day of the first week of classes.
- Protect your wrists from physical injuries: bumps, cuts.
If an error is allowed and the hands have to oh how unbearably, we offer the right solution for such problems. Heat a mug of water and slightly dilute so that the hand can be held no more than 5 seconds. Then put a tablespoon of chamomile and dip into the decoction of the wrist. Such a bath well relieves inflammation.
Have a similar effect mustard plasters. Of these, you can make a mustard mask or just put it on your hand, but it's uncomfortable.
If the ligaments are strongly pulled, be sure to bandage the injury site and show yourself to the traumatologist. Often, the fracture of the metacarpal and carpal bones is accepted for stretching, the deletion of the periarticular bag is taken when dealing with overloads in the arms.
And finally: during the training of the stand on the hands and acrobatic elements with an emphasis on the hand, ask for help from a friend. It will help you regulate body weight and the degree of stress on the joints. If you are not ready, ask them to return you to their normal position.