Almost all novice athletes are puzzled by the question of how to quickly pump up their arms. There is no big secret in this. You need to perform each exercise correctly and adhere to the training schedule. Plus, before pumping up huge arms, you need to take care of a balanced diet. It needs to optimally increase the amount of protein absorbed. It is available in sufficient quantities in natural products. A good option is to supplement with protein, which is found in abundance in specialized nutritional supplements.
Physical exercises with loads
Of course you need to exercise. An excellent option for this would be exercises with a manual wrist expander. Daily training will give noticeable results in about a month. And if it appears, then you need to continue working on yourself, or rather, on your hands.
Another exercise that will help you in the question of how to enlarge your hand is training with dumbbells. The exercise consists of raising and lowering dumbbells with straight, outstretched arms using only your wrists. This is a very effective exercise. This exercise should be done with both a regular grip and a reverse grip.
It is advisable that your physical activity be frequent (several times a week) and long-lasting (at least an hour of active training). If you stick to this work plan, the results will be noticeable very soon.
Basic Exercises to Strengthen the Wrists and Forearms
There are seven effective, fairly easy-to-do exercises that will allow you to forget about weak arms. It is recommended to do this complex three times a week. The main thing is that it is performed on a regular basis.
Hand, Wrist & Forearm Strengthening Exercises
"Warm-up"
The following exercises will prepare you for more intense and difficult ones. They will warm up and prepare your wrists for further more complex work.
- Curl the fingers of both hands into fists. Hold this position for half a minute and open your palms. Repeat flexion and extension twice a minute.
- Bend your wrists for 30 seconds and then straighten. You can't bend your elbows. They must remain straight at all times.
- Extend your arms in front of you and pull your wrist forward, raise your palms up, hold the position for 30 seconds, return to the starting position. Repeat at least 4 times, for a total of 2 minutes.
"Intense"
Once your hands are warmed up, proceed to the remaining four exercises:
- Arm bending. Take a sitting position, straighten your back. Take a light dumbbell and place your hand on the top of your leg so that it rests on your thigh. Raise and then lower the clamped weight. Perform 3 sets of 20 repetitions each. This exercise perfectly develops the brachioradialis muscles.
- flexion . Performed from a position similar to the previous one. To maintain balance, the hand is placed exactly on the thigh. The wrist with the dumbbell is raised and lowered. Do at least 3 sets of 20 reps each.
- Reverse (reverse) wrist flexion. Sit with a dumbbell in your hand, straighten your wrist and then bend it. Make sure your palm is facing down and your elbows are in line with your hips. Perform 3 sets of 20 curls.
- Flexion of fingers. A simple, but excellent exercise for developing the muscles of the arms and fingers. Take a dumbbell and place your hand on your thigh with the back of it facing up. At the same time as you lift the dumbbell, squeeze and relax your fingers as you lower it. Choose a weight that is as comfortable and easy to lift as possible.
Video Lesson: How to strengthen your wrist! Wrist exercises! Wrist pumping
Impact training
Many of us have seen fighters of various martial arts and their arms, or rather, their hands. They are powerful because athletes very often train with punching bags or use their opponents as such in fights. That is, if you are looking for an answer to the question of how to enlarge your hand, you should practice punching by actively working out in the gym with punching bags. Good powerful hits on the projectile will make your hands more powerful and noticeably more massive. For the first training, you will need a coach who can teach you the correct blow on both hands.
Training
To train, you need to clearly develop an action plan. Also, the schedule is very important. When working with arm muscles, you need to consider the following:
- Beginners need to drop by the gym or conduct classes at home once every 3 days. Untrained muscles should be gradually accustomed to the load. For one lesson, one hour will initially be enough.
- It is optimal to train biceps once every 7 days. If you do this more often, the muscles will not have time to recover from a large number of microtraumas. As a result, there will be no increase in muscle mass.
- There is no need to overuse isolation exercises. Pumping up your arms works best when doing basic exercises. For athletes who have been training for a long time, it is worth forgetting about the existence of isolating exercises.
- A significant effect will be achieved by increasing the load in progression, that is, increasing the weight after several sessions.
Having understood these subtleties, there are significantly fewer questions about pumping your hands. Including how to pump up big arms.
Other physical exercises
If these exercises are not enough for you, then you can supplement them with pull-ups on the bar, working with weights, as well as exercises with ropes. The last exercise very effectively solves the problem of how to enlarge the hand. Another effective remedy is sports rings. In general, any physical training that involves the hands will smoothly and gradually increase them.
Accurate and efficient pumping
The problem of how to effectively pump up your arms significantly puzzles any novice athlete. And the first steps should be taken with the understanding that in order to receive the fruits of the work, it will be necessary to pump up all the muscles of the presented group. It will include forearms, biceps, triceps. In addition, for strong limbs you will need to know how to pump up your wrists and hands. A significant positive is that the arms are involved in most strength training activities, including those that train other areas of the body. This allows you to pump your upper and lower body together with your arms.
Before you learn how to properly pump up your arms, you should understand which part of the arm muscles responds well to various exercises. For example, when bending your arms, the biceps are involved in the work, extensions accompany the work of the triceps, and holding the weight with your hands will help work the forearm. Based on this knowledge, a training program should be drawn up.
Summarizing all of the above
It must be said that you should not be too puzzled by the question of how to increase the size of your hand. If you can easily buy a glove for your hand in a store, then everything is fine, but you are just fixated on this topic.
Brush size doesn't matter. The world knows boxing champions with small fists, and the same world knows marginalized people on earth lying in the park, leading an immoral lifestyle, but with large hands. Their size is not a determining factor for a person, but your character, sound thinking and sports lifestyle are of great importance.
Everything is relative, if you are embarrassed by your hands when communicating with the opposite sex, then you should understand that ladies like athletic, strong guys, and not skinny owners of powerful hands. But working on yourself is always a gratifying thing. The physical labor that you put into working to enlarge your hands will very quickly make you a completely physically strong and attractive person.
Wrists as an important part of developing strong hands
For some reason, many athletes have the wrong opinion regarding the reality of pumping their wrists. Although they are a very important part when training your arms. How to pump up your wrists? Nothing complicated. You should start with an intense warm-up, because this is especially important for getting big, toned wrists. Warming up is also extremely important to avoid injury, because it’s easy to stretch your wrist, even when working with light weights. Perhaps at first this injury will not bother you, but with age, accumulated microtraumas received due to ignorance and carelessness will become a big problem.
Warm-up for the wrists consists of a simple exercise: with your hands folded in a lock, you need to perform waves. These basic steps will allow you to warm up and prepare these areas of your hands as much as possible. For targeted strengthening and pumping, a well-known expander is suitable.
Circular movements using dumbbells will help you “grow” decent wrists. Scheme: only one hand is involved in the work at a time. For convenience, it is optimal to find a support, for example, a table. Leaning on it, you need to perform circular movements. Regarding weight, you need to start with 3-4 kg. As the muscles in this area develop, you can increase the weight. It is also very important to carry out wide movements. To develop this part of the arm, you will need to spend up to 9 months, but this takes into account the fact that training will be carried out regularly: 3-4 times in 7 days, 4 sets, each lasting up to 3 minutes and the same rest time.
Hand pumping
Just like the wrists, the hands need to be given close attention. They require detailed study. Before pumping your hands, you need to stretch them well. After all, this will allow you not to find out what an injury is, which can greatly affect not only subsequent activities, but also everyday life.
In the gym, coaches and instructors will help and tell you exactly how to train this part. But there are some exercises that can be done at home without much effort. The easiest thing is push-ups from the floor with emphasis on your fingers. It is rational to start such an exercise by focusing on your fists, and then move on to your fingers. There is also a good option for push-ups on the back of your hands, but if the technique is not performed correctly, it is easy to get injured.
If you have access to the crossbar, you can and should do pull-ups. The only thing you need for this is a towel or a piece of thick fabric. You need to throw it over the crossbar, then grab its ends to begin the exercises. Now that you know how to pump up your hands at home, you can start regular training and be happy with the results.
How to pump up your arms with dumbbells?
When the question appears “how to pump up your arms with dumbbells,” it means that the athlete has a desire to complete a difficult task quickly. But it’s worth considering that you can’t pump up your arms with just a single piece of equipment, even doing complex exercises with it. One projectile will need to be combined with another. But there are also exercises that will be a real help in the confrontation between dumbbells and biceps. At the same time, the latter will emerge victorious, which means they will be pumped up. Among these:
- Dumbbell bicep curls. This exercise is the best for this muscle group. The position of the feet is shoulder-width apart, the grip of the dumbbells is neutral. Exhaling, you need to smoothly lift the dumbbells up with straight arms. As you exhale, slowly lower your arms to the initial position.
- Lifting dumbbells for biceps using a hammer grip. The original position is the same. The dumbbells should be held with your palms facing the direction of your body. Arm bending must be done in front of you, you need to maintain parallel, arm raises with dumbbells must be done in turn.
Home methods for training your hands
Make a simple sports equipment: fasten a strong rope in the middle of a wooden stick with a diameter of 2-3cm, and drill a small hole for reliability. Attach a weight of suitable weight to the rope - a plastic bottle with water, a disc from a barbell, a cloth bag of sand.
Exercise 1:
- While standing, rotate the stick with both hands, simultaneously winding the rope and lifting the load.
Repeat several times. With increasing training and finger strength, increase the weight of the weight.
Exercise 2. The next original exercise for training your hands is to crumple paper. Start with thin varieties - for example, newspapers, although they get your hands dirty.
- Place the sheet on the table or floor and, using one hand, slowly and thoroughly crush it to form a tight lump.
To increase the load and train the muscles, gradually increase the number of newspapers crumpled in one session, stack them several times in a stack, or use thicker paper.
Exercise 3:
- Regularly finely tear the paper with both hands.
You can use old books that have become unusable, notes, newspapers, and packaging cardboard. This method, without the use of special exercise equipment, strengthens the fingers and forearms, helps to combine the useful with the necessary - to maintain cleanliness in the home.
How to cure a dislocated hand at home
I wanted to know what treatment is most effective for a dislocated hand and whether it is possible to solve the problem at home?
The skeleton of the hand is made up of a large number of small carpal bones, semi-joints and joints between them. More often, hand dislocation occurs in the wrist joint. It is formed when a person falls on an outstretched arm or with a strong blow to the joint.
Immediately after receiving an injury, it is extremely important to provide first aid, namely:
- immobilize and fix the injured arm using improvised means;
- apply an ice pack, after wrapping it in a towel;
- in case of severe pain, give the victim a painkiller from the group of non-steroidal anti-inflammatory drugs;
- transport the injured person to the emergency room as quickly as possible. When transporting the affected arm, try not to move it and create comfortable conditions for the victim.
To make a correct diagnosis, the traumatologist after examination will prescribe radiography in 2 projections. There are several types of hand dislocation, namely:
- true,
- perilunar,
- perilano-lunar,
- peritrahedral-lunar,
- transscaphoid-perilunar,
- transscaphoid-translunate.
Depending on the type of wrist dislocation, the doctor will determine treatment and subsequent rehabilitation.
As a rule, all hand dislocations require reduction under local anesthesia and the application of a plaster splint from the base of the fingers to the elbow joint, with the hand bent at an angle of 40 degrees. Only after two weeks the splint is removed to move the hand to a neutral position and fix it again for two weeks.
If the dislocation is complicated or old, then an operation is performed under general anesthesia, in which the injured joint is fixed using knitting needles or a special distraction device. In this case, the fixation period is 4-6 weeks. However, there are cases when the period of fixation after surgery lasts 3-4 months.
Rehabilitation after reduction is very important; almost immediately the patient is allowed to move his fingers. After removing the splints, a course of physiotherapy, massage, and therapeutic exercises is prescribed to develop the wrist joint.
Useful articles:
Fingers-fist-hand
This exercise is quite difficult for an unprepared person. It is worth emphasizing right away that you should not start doing it without proper preparation.
Picture 3 – Fingers-fist-hand
Still, it’s worth starting this exercise when the fighter has sufficiently strengthened his hands.
To be on the safe side, you need to start doing this exercise on your knees.
How to enlarge your wrists?
People often want to strengthen their hands and enlarge their wrists in these three cases:
- Sports activities that require heavy lifting. For example, if you have weak arms, it is impossible to pump up your biceps and other muscle groups.
- Martial arts fans and boxers always need constant development of their wrists. This is due to the fact that such training helps to perform strong blows.
- Natural weakness of the hands that prevents you from performing various daily tasks or any other heavy work.
During wrist development, you need to pay attention to a little warm-up, because you can very easily hurt your hands, even when using small weights. Frequent problems when performing various exercises are microtraumas of the tendons. They will make themselves felt very strongly in old age. To avoid such microtraumas, you should do a short warm-up. To do this, you need to fold your hands in a “lock”, and after that you need to perform waves using your hands. This exercise allows you to warm up your wrists very well. It must be performed for three minutes. Then you can switch to general exercises. However, you need to start with the easy ones and gradually move on to heavy manipulations. This will make it possible to avoid injuries and protect yourself.
It is important to be patient, because strengthening muscles requires a lot of time from a person. Having completed several effective exercises, the athlete will not be able to have powerful claws the next morning. An important factor in obtaining a positive result is consistency of training. You don’t need to give yourself “days off” simply because you’re lazy.
Many newcomers to the sport wrap elastic bandages around their arms to strengthen their forearm. However, this does not allow you to get the result from the training that you expect. Your wrists will not become stronger if you use these bands to lift different loads. It is better to do exercises with light weights to achieve good results. It is important to know that changes in wrist width are directly related to body structure. Therefore, you should not count on huge wrists if the person himself is thin by nature.
Hitting the wall
Another ancient martial arts technique used by the Chinese Shaolin monks. This strengthens the small bones of the fist.
- You need to find a solid, level wall that is at least as tall as you are.
- Hang a pack of newspapers on the wall at the level of your head so that when you press on it, the thickness is at least 3-5 cm.
- Begin to carefully strike the stack of newspapers continuously with one hand from a distance of about 30 cm. As you notice progress, gradually increase the distance and force of the strikes. But at the same time, never hit the wall too hard, use no more than a third of your striking power.
- Remember to change your hands and newspapers when they become worn out.
Shaolin monks usually perform this exercise for 2 hours without a break. It is unlikely that you will be able to do this right away; start with five minutes of continuous work, gradually increasing the time.
via Gfycat
Training the wrist joint from the floor
We will work in a push-up position, but we need to pump up not the biceps, but the hands. To do this, take a plank pose or throw your legs and pelvis back onto the sofa, and rest your palms on the floor. Now we try to lift the back of the palm off the ground so that the hand rests on the fingers. We do it 10-15 times.
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In the plank pose, stress on the joints increases due to body weight. For the entry level, a lightweight version of training with the body placed on a horizontal surface is suitable.
Bottles are coming! We pump our wrists with improvised means
The easiest, cheapest and most effective way to develop wrist joints is to do exercises with half-liter water bottles.
To do this, take the bottle in the center and begin to bend and unbend your hand. Do 20 reps and progress to inward and outward circular motions for 15 reps. After one circle, shake your hands and repeat the same exercises twice.
Round your wrists on the bench. Single Lever Rows Suspended from one bar with both hands, remove one arm and shake out your forearm for five seconds. Place both hands on the bar and switch hands. Make 10 changes in total. Andria Coil This exercise works the wrist coil. With your arms extended in front of your shoulders, you should try your wrists in front of you, curl a 2 to 5 kg weight rope around your neck, then swing it completely in the other direction. This tool can be used with a wooden handle, rope and weight.
Liter bottles are suitable for static exercises to pump up your wrists. Grab the center and simply hold the water bottles level for a few minutes. Do not strain your biceps or forearm, distribute the load strictly along the wrist joint. After the time has passed, change your grip or shift the center of gravity to the side - this will complicate the task and give the maximum load with a weight of 1 kg.
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