Exercises for the thumbs. Physiotherapy exercises: exercises for the fingers, for the hands. Finger exercises taken from sports games

Each person has to perform many operations with his hands, and especially with his hands, in a day. And there are a number of professions where the mobility of the joints of the fingers plays a particularly important role. These are artists, musicians, illusionists, gamers, etc. Today, when each of us works at a computer, finger gymnastics is of particular relevance. Hands and fingers get tired during the day.

Each person has to perform many operations with his hands, and especially with his hands, in a day. And there are a number of professions where the mobility of the joints of the fingers plays a particularly important role. These are artists, musicians, illusionists, gamers, etc. Today, when each of us works at a computer, finger gymnastics is of particular relevance. Hands and fingers get tired during the day. To relieve tension and allow increased performance, you need to exercise your fingers.

For kids finger gymnastics especially important, it develops fine motor skills, trains the parts of the brain that are responsible for speech.

In order to relieve fatigue, increase the performance of the hands and improve their shape (which girl or woman would not like to have beautiful hands?), you need to exercise them regularly. We offer you a set of finger exercises that will help you increase their mobility, increase finger strength, as well as maintain high performance, warn occupational diseases joints.

Gymnastics for the mobility of the fingers

Perform each exercise (standing or sitting at a table) 10 to 20 times and constantly increase the dosage. After each exercise, relax your hands and fingers, shake them. At the end of the complex, massage your fingers, stroking them from the tips to the wrist.

1. Clench your fingers into a fist and do circular motion brushes to the right and then to the left. 10-20 times in each direction.

2. Bend and unbend the hands up and down.

3. On "one" - to forcefully clench your fingers into a fist, on "two" - to spread them apart.

4. Straighten your fingers, take the big one to the side and perform circular movements with them, first to the right and then to the left.

5. Straighten your fingers. Alternately bend and unbend the first two phalanges of the fingers.

6. Spread straight fingers and sequentially, starting with the little finger (in a fan-shaped movement), bend the fingers into a fist. Then the same thing, but starting with the thumb.

7. Clench your fingers into a fist. Extend and bend each finger separately. Be sure to keep your other fingers in a fist.

8. Putting the brushes on the table, alternately lift one finger at a time. Others lie motionless.

9. Place bent fingers on the table (hands do not touch the table). On "one" - to tear the bent finger off the table, on "two" - to straighten, on "three" - to bend, on "four" - return the finger to its place. Perform the exercise with each finger separately.

10. Bend the hands so that the thumbs reach the forearms. Perform alternately with the right and left hand.

11. Press the fingers of the hands together so that the palms do not touch. Make springy movements with your fingers without tearing them apart.

12. Capturing right hand left hand fingertips, slowly pull them. Change hands.

After completing the exercises, do light shaking with your brushes, then rub your palms together, stroke your fingers alternately from the outside and inside with your fingers.

Gymnastics for the muscles of the hands and fingers

Fingers are a delicate and at the same time powerful tool in human practical activity and various genres of art. A well-developed hand and strong fingers are needed in many sports as well: artistic gymnastics, all types of wrestling, weightlifting, etc.

Perform each exercise 10 to 20 times and increase the dosage constantly. After each exercise, relax your hands and fingers, shake them. At the end of the complex, give a hand massage.

The strength of the fingers depends on the degree of training of the flexor muscles. As shown in fig. (1-a), to load them, you need to grasp the thumb of the other with the finger of one hand, which we use as a fixed support. Now, with force (F), bend the finger, overcoming the resistance of the supporting hand. In the same way, we will alternately load the remaining fingers, and then we will do the same exercises for the fingers of the other hand. The exercise can also be performed by simultaneously grasping the thumb of the other hand with four fingers (1-b). Thumb work each hand separately.

Performing the exercise, carry out the first flexion of the fingers in an easy warm-up mode, increasing muscle tension in subsequent repetitions. This rule applies to all other exercises. To train the extensors of the fingers, we use an open palm with straightened and connected fingers as a support. Resting on the palm (or fingers) with a slightly bent finger of the other hand (1-v), straighten it with force, keeping pressure with your hands in the opposite direction. This exercise can be performed simultaneously for four fingers (1-d).

We train the flexors and extensors of the hand as follows.

Squeeze the brush into a fist. Turn it to the limit towards yourself, overcoming the resistance created by the other hand. Perform alternately adduction (2-a) and abduction of the hands (2-b) with the appropriate position of the hand, which creates resistance.

A more complete complex loading of the muscles that "control" the movement of the hand is shown in Fig. (2-c) (starting position) and (2-d). With your fingers wrapped around upper arm bent into a fist brush of the other hand, rotate this brush. In this case, the hands create pressure in the opposite direction.

Fingers are active participants in a person's daily concerns. Regular use of finger gymnastics is a great way to relieve fatigue. Simple exercises are an excellent means of preventing joint diseases of various origins. Finger exercises are included in base complex exercises for athletes involved in weightlifting and martial arts.

Warm up to help eliminate brush fatigue

These exercises are simple. You can do them, or take the bus on the way home. They are well suited for warm-ups before strength training, as well as for other pathological changes in the joints. After completing them, pain and fatigue in the hands go away after a hard day's work.

1. Spread your fingers as wide as possible, as if you were opening a fan. The tension that appears in the joint should be "delayed" for 2-4 seconds. Repeat the movement 3-5 times, each time increasing the strength of the muscle action. If desired, perform the exercise with 2 hands at the same time.
2. Clench your fist with maximum force. Then for 2-4 seconds. Relax. Do 3-4 reps with each hand.
3. Clench a fist, imagine that someone is holding it. And you need to unclench it. Making maximum effort of the muscles, "try" to unclench it for 3-5 seconds. Repeat the movement 3-4 times.
4. Press your palms together. Press them against each other, feeling muscle resistance for 3-5 seconds. Repeat the movement 3-4 times.
5. Connect the fingers of two hands in turn, enclosing them in a lock. After each "clutch" try to break it for 3-4 seconds. Repeat the movement 3-5 times.
6. Play the "piano" using the table or the palm of your other hand instead of the keys. Tap the surface methodically, using each finger alternately and then all at once. Do the exercise for a minute.
7. Connect the pads of all fingers of one hand in turn with the pad of the thumb. Repeat the exercises on the other hand.

Exercises that strengthen the muscles of the fingers

Before You Start Strengthening Workout muscle tissue this part of the body, learn important recommendations:

• Rest time between sets within the same exercise should be less than 1 minute;
• Before starting strength training, do a warm-up;
• Before each subsequent exercise, the fingers need to be stretched;
• If pain or discomfort occurs in the area of ​​the joints of the fingers, training is stopped.

Exercises

1. The exercise is done with an exercise machine that climbers often use. During execution, injury is possible, so be sure to warm up before starting the lesson. Do not rush while moving, do them carefully. Start with the larger holds, gradually working up to the smaller holds, each holding for 20 seconds. Given the complexity of the movements, it is permissible to take a minute's rest between sets.
2. Static hangs. Before starting a workout, it is better to put a cloth under your fingers or wrap them with a bandage to avoid injury to the skin. The number of approaches is limited only by a person's training and endurance.
3. Hanging with an open grip. They allow you to spend a minimum amount of strength and energy. To perform an open hang, place the second joint of the fingers below the first joint. Bars are suitable for training, but thick ones will be most convenient. Each approach lasts 1 minute. To make the load more significant, perform the exercise alternately on one arm.
4. Rotating the brush using heavy objects. Use a mace or sledgehammer. In their absence, you can take a thick and heavy book. Do 3 sets of 20 rotations each.
5. Take a starting position in which the forearm is horizontal and the hand hangs down. Take a weight in your hand, which you hold with a straight grip. Make successive movements of raising the hand to a horizontal position. If physical fitness allows, the weight is replaced with a barbell, performing the exercise with 2 hands. Usage implies an individual number of sets and reps.
6. You will need a barbell to complete the exercise. Take a starting position in which the forearm is horizontal, and the hands that squeeze the barbell hang over its edge. The bar is gripped from below. Working with the bar involves fixing it at its top and bottom. For effective movement, open your palms during the bottom position.
7. For training you will need gymnastic stick, rope and weight. A rope is tied to a stick, at the end of which a load is attached. Grab the stick with a medium grip and twist the "trainer" by rotating the bar. When the weight rises to the highest point, the movements are performed in reverse order, untwisting the rope.

During training, make sure that the entire load is "taken over" by the hand.

Finger exercises taken from sports games

These movements are included in the main part of training and are performed only after warm-up.

1. Take the starting position, facing the wall. "Fall" on the wall from a distance of 1 meter, focusing on your fingers as you did before lying down.
2. Take a tennis ball. Squeeze it vigorously with your fingertips without using your palm.
3. Small or medium-sized balls are rolled with your fingers. Better to use 2 ping pong balls.

Useful Video - Finger Exercises

Exercises that develop the strength capabilities of the fingers, taken from the martial arts

In the martial arts, great attention is paid to the development muscle strength... Therefore, elements from their practices are used in the development of exercises for the fingers.

1. Pull-ups. They start training with regular pull-ups on the fingers, gradually complicating the exercise, using weights.
2. Push-ups on the fingers. Traumatic enough exercise for physically untrained people... Therefore, it is started only after preliminary "warming up" of the muscles in the form of a warm-up. Movements are done carefully, without haste, controlling their sensations so as not to damage the ligaments. Make sure that the fingers on which the emphasis is placed are located like a wide open bowl.

When the movement is well understood, it can be complicated:

• Do push-ups on one hand;
• Do push-ups on 4, 3 or 2 fingers;
• Use raised leg support.

1. Capacity of medium or big size fill with water. Raise it with your fingers to the level of the abdomen. At each new lesson, the amount of liquid (the severity of the container) is increased.
2. Drive a stick into the ground to a depth of 6-7 cm. Pull it out first with two hands and then with one.
3. You need a core to complete the movement. Its size and weight are selected individually, taking into account physical fitness person. The core is thrown upward, holding it with the upper grip (top).
4. The essence of the movement consists in striking with spaced fingers on loose surfaces: sand or cereals. After the exercise is fully mastered, bulk materials are changed to cardboard, plywood or tin. During the execution, the movements concentrate on the moment of penetration of the brush through the obstacle.

Play with plasticine and clay

The development of the muscular strength of the hand and its "components" should be started from the age of one year. At this time, the baby actively learns the world, so classes with him are carried out in a playful way. Clay and plasticine are excellent for these purposes. Stretching the “intractable” material with fingers, which is “responsible” for the development of speech skills.

The ability to master a brush well in children is also in demand. preschool age during the period of intensive preparation for school: there they will have to write a lot.

For the smallest children who like to learn about the surrounding reality with the help of taste buds, you can make "safe" plasticine yourself. To make the modeling dough, you will need some salt, flour, and water. Combine all the ingredients until you have a soft and elastic dough. It should be easy to deform, but not crumble at the same time. Do not make a lot of material at once: in the open air, homemade plasticine will quickly harden and become brittle. Store the dough in the refrigerator by wrapping it in a plastic bag.

For older children, use clay or its purified color version with additives - plasticine. To make the modeling easier, the material is warmed up in the palms, rolling its pieces.

The healing properties of sculpting can also be used by adults who are faced with the problem of "tired" brushes. Modeling in the stage of remission with arthrosis and other joint diseases relaxes the palms well.

Finger gymnastics for children (video)

With the help of his hands, a person performs a huge number of operations during the day. But most people, as a rule, do not pay the necessary attention to the health of their hands and over time, the skin condition worsens, there is an unpleasant crunch in the joints. In the modern world, a person spends a lot of time at the phone or computers, nerves are pinched, and this is accompanied by a rather unpleasant tingling sensation.

In some professions, the health and mobility of the hands and fingers is especially important (for example, musicians and artists). Gymnastics is a good prevention against all kinds of diseases associated with ligaments and joints.

Children using similar exercises for hands, significantly improve their mental abilities, develop coordination of movements. Hand gymnastics allows you to relieve accumulated stress and significantly increase your performance. It won't take you long, but it will be invaluable in the future.

Indications and contraindications

1. With fatigue arising from monotonous work.
2. Until the upcoming long work in which you need to perform precise hand movements.
3. For some diseases of the hands and fingers (arthrosis, arthritis).
4. For the prevention of diseases such as: tunnel syndrome, tendonitis, arthrosis, etc.
5. To restore the mobility of the arms and joints.
6. To slow down the irreversible aging process.
7. To increase the elasticity of the cartilage.
8. To normalize blood circulation in the hands and fingers.

It is not recommended to do exercises that cause you severe pain symptoms. It is better to consult a specialist and find exercises that are comfortable for you, since there is a huge risk of aggravating the current situation.

Massage

The massage prepares your hands for physical activity and improve blood circulation. Exercises must be performed regularly (preferably 2-3 times during the day) and be sure to use both hands. Apply some oil or cream to the skin before starting the massage.

• Massage your fingers using alternating circular motions.
• Place one hand on the table and gently stretch the skin with the other hand using the stroking method.
• Rotate your hands, if possible, eliminate any arising tension.
• Use a simulated hand wash for massage.
• Stretch your fingers forward away from you, folding them into a lock. The main element of this preparatory exercise stretching.

It is not recommended to perform this complex if you have small cracks in the skin of your hands or some diseases (for example, fungus). By doing this massage on a regular basis, you keep your joints healthy and maintain the beauty of your hands.

Charger

To relieve the accumulated tension in the hands, the following set of effective exercises is perfect:

1. Make a fist and rotate with your hands (about 15 reps is enough).
2. The hand is clenched into a fist for 4 seconds, after which it completely relaxes (do about 10 reps).
3. In the third exercise, the hand is pulled first towards oneself, and then away from oneself (also done 10 times).
4. Place your hands on a hard surface. Next, begin to tear off your fingers alternately from the surface.
5. Perform the exercise "Click" for each finger (at least 10 repetitions).
6. Use alternating circular motions with your fingers. It is very important to achieve maximum relaxation of the hands.

These seemingly, at first glance, elementary exercises are considered an excellent prevention of various diseases and quickly relieve the accumulated fatigue after a busy day at work.

Exercises to strengthen the arms

People who have just started playing sports probably have difficulty working with heavy weights. Strong hands are very important when working with a barbell, dumbbells and a horizontal bar (for any work with weights). The exercises below are aimed at strengthening the arms and develop their mobility well.

• Bend the brushes smoothly. The flexion point will be the wrist joint. Move up and down (for greater efficiency, do this exercise with dumbbells or a barbell).
• It is necessary to join the elbows and palms on a hard surface. Then slowly spread your elbows and lower your palms as low as possible.
• Hold your palm with your other hand and begin bending it at the wrist joint.
• Place your palm flat on a hard surface. Now, alternately do the flexion of the fingers, making significant efforts (just do not overdo it).
• Press your palms together. Then, bend the fingers of one hand, creating resistance with the other.

Our hands are working every day. But we pay very little attention to the condition of the ligaments, health and skin on them. This comes back to us with a feeling of constant tension in the hands, a crunch of joints, as well as a deterioration in appearance. These problems can be solved for the hands (exercise therapy).

This is a solution to emerging problems, an excellent prevention of diseases of the joints and ligaments, while for children they are a mechanism of development fine motor skills, speech, attention and memory. During rehabilitation, exercises for the hands and fingers are used in the following cases: stroke, traumatic brain injury.

No special conditions are required for their implementation. You can do exercises to strengthen your hands and fingers even while sitting at a table. In order to increase their efficiency, adhere to simple rules:

• do all complexes at the same pace with both hands;
• exercise systematically and regularly;
• do a couple of repetitions of the complex during the day;
• without holding your breath, breathe freely;
• concentrate on each exercise, do not get distracted.

Tibetan monks began each morning by doing exercises for the hands and fingers. They recognized them as a miraculous method for restoring the flow of energy, in addition, they considered them a source of maintaining the necessary vitality. The presence of a huge number of reflex cells on the palms serves as a scientific confirmation of this fact.

Relief of fatigue

These exercises for fingers and hands have recommendations for people who work at a computer keyboard for a long time or fill out a lot of papers by hand. It is better for each person to do these exercises every day to keep the skin young, as well as maintain healthy joints. Consider exercises for the fingers, for the hands:

Such light exercises for fingers and hands serve as an excellent prevention of joint diseases, while relieving fatigue.

Exercises for tendons

They are carried out as follows:

1. Starting position: fingers closed, palms open. We spread to the sides ("spread out") at the same time straight fingers and close. You need to do 10 reps.
2. Starting position: fingers closed, palms open. We take our fingers apart from each other alternately, starting with the little finger and up to the index finger. We put everything together in one motion. A total of 10 reps are needed.
3. Starting position: fingers closed, palms open. We close and separate our fingers in 2 - middle and ring, while the index fits snugly to the middle, while the ring to the little finger. It takes 10 reps.

Extension and flexion of the fingers in the phalanges

Exercises are performed as follows:

Move each finger individually

In general, all the exercises given here for the fingers, for the hands are aimed at this. The main problem is the ability to move the little finger separately, while the ring finger is the most difficult. What exercises for fingers and hands are effective for working out these moments? See below:

1. Starting position: keep your hands upright, free. We put forward one finger at a time perpendicular to the palms.
2. With the help of this exercise, the ligament of the middle and ring fingers develops. It is very important, since this ligament is the slowest of the rest of the muscles in the hand. This exercise performed on each hand in turn. Starting position - we hold our hand freely, and with the middle and ring fingers we make circular smooth movements like a "bicycle" - the legs have the same trajectory when pedaling. As the fingers develop, you need to do the exercise clockwise and counterclockwise. It can cause discomfort, it is quite difficult - unpleasant pulling sensations may appear in the back of the hand. To reduce them, you can grab your wrist with your free hand and slightly move the upper layers of muscles and skin up to the back of your fingers.

Relaxing fingers and hands

For every workout, it is important to learn how to relax all the muscles. You can do this as often as necessary. This will only benefit you. The following methods can be applied:

Strengthening the wrists and ligaments

Suitable also following exercises for fingers, for hands. Power training is often needed by many people. A man's forearms and hands should be strong. The ancient Greeks paid great attention to this, since the weapons of those years could not be used with weak hands. The legendary Bruce Lee holds the record for the strength of the hands and forearms - he exhausted his hands with "hellish" training, thanks to which they were very powerful for him.

The first method that can be distinguished is push-ups on fists. Next, you can start push-ups on your fingers, in addition, press the expander. It is available simple ways that can relieve pain in your fingers and hands in just a few days. Of course, your hands will probably hurt even more at first. Only this will be pain of a different nature, associated with the secreted lactic acid and muscle growth. It goes away completely after a week of regular training.

Hand expander

There is different types- spring and rubber rings. Rubber ones lose their elasticity over time or break. However, they are rather weak.

Toe push-ups

Along with the usual push-ups on the fingers, you can also practice the more difficult version, while it is very effective for the fingers and the whole body. To do this, put your legs on a chair, while pushing up from the floor.

Hand gyroscopic trainer

This clever "device" functions in an amazing way. It has recently appeared on the market, and at the same time has proven its effectiveness with all its ease of use. This is a sphere with a fairly heavy roller located inside. This roller spins with a sharp jerk using a cord, after which you need to feel its inertial rotation inside the sphere, trying to accelerate and support it.

A few minutes of this work out of habit can biceps, forearm and shoulder. He does not train his fingers, while it is very effective for the forearm and wrist. An excellent remedy for the prevention of tunnel syndrome.

Finger Fitness and Greg Irwin

This is the man who invented finger fitness. Greg turned finger exercises into art. He plays certain "performances" with only his fingers of two hands. He developed a complex designed specifically for guitarists, and also recorded training videos and published books. All of this is also great for finger development.

Regularity

Summarizing all of the above, I would like to note once again that regularity is the main thing for the development of each skill. The water wears away the stone. If this is considered her "goal", then she always achieves it. Likewise, training will definitely bring you closer to an excellent result, but only if you do it regularly. Take breaks, rest, but in no case give up, returning with renewed vigor every time to achieve what you want, always take the next, albeit a small step.

Children's gymnastics

The development of a hand in a child under 5 years old is facilitated by modeling from plasticine or clay, collecting mosaics, tying knots, playing with a ball. At the same time, with schoolchildren, due to the heavy load on the hands when writing, it is necessary to do special exercises for fingers.

In order to make these exercises interesting for children, accompany the lesson with funny sounds or stories.

Exercises for training the muscles of the fingers of the hands are not always included in the general training programs... However, strengthening these muscles is very important and beneficial, including for people who are seriously involved in martial arts or other sports. This material is intended to deepen your knowledge of different ways training of the hands, both to strengthen them and to maintain tone.

These simple exercises recommended daily as a warm-up and to maintain muscle tone. Since they do not require any special adaptations, they can be made anywhere, for example, at the workplace or at the institute. In case of compliance correct technique execution, they are absolutely safe for health.

1) Simple and effective exercise, which everyone knows - spreading fingers to the sides with a fan. You should try to use your best efforts and move your fingers as wide as possible. Fix the final position from 3 to 5 seconds. The exercise is performed 3 times, you can do it simultaneously with two joined palms.

2) Bend your fingers into a fist so that it is not completely closed, then tighten the muscles as much as possible. Fix the final position from 3 to 5 seconds. The exercise is performed 3 times.

3) The starting position is similar to the initial stage of the previous exercise. Tighten the muscles of the fingers as much as possible, as if making efforts in order to unclench the fist. Fix this position for 3 to 5 seconds, repeat 3 times.

4) Press your palms against each other with the greatest possible effort. The number of approaches and the time for performing the exercise are similar to the previous options.

5) Engage alternately one by one the fingers of one hand with the fingers of the other into the lock, starting with the thumbs, and try to break this clutch. Perform 3 sets of 3 seconds.

6) Alternately rest the fingers of one hand on the palm of the other. Perform 3 sets of 3 seconds for each finger.

7) Alternately squeeze each finger of the hand with the thumb, folding into a position similar to the initial one for the famous click. The execution time is 3 seconds per finger.

Exercises to strengthen the muscles of the fingers

General rules for doing exercises to strengthen the muscles of the fingers:

• Rest time between sets in one exercise should not exceed 1 minute.
• The pause between sets in one endurance exercise can be up to 2 minutes.
• Warm up thoroughly before exercising. Before each new repetition of the exercise, you also need to stretch and flex your fingers.
• To avoid injury, you need to carefully monitor the sensations during exercise and avoid discomfort and pain.

Exercises

1) Finger trainer. This exercise is very popular with rock climbers. It must be done very carefully to avoid damage. Requires preliminary warm-up. First of all, make large holds. One set should take 15 to 20 seconds. The pause between sets is 1 minute. Unfortunately, a simulator for performing this exercise cannot be found in every gym.

2) Hanging on the fingers. It is better to put a piece of cloth under your fingers. Perform the maximum possible number of sets of 15 seconds.

3) Execution of the hang with an open grip. The execution time is 1 minute, for convenience it is better to use a thick bar. The exercise is effective and safe for the fingers. To increase the load, you can hang on one arm alternately.

4) Performing wrist rotation using weights such as a mace, sledgehammer or even a heavy book. It is carried out on a flat horizontal surface. Pay attention to the quality of the grip. The number of repetitions in a set is 20 turns, the number of sets is 3.

5) Flexion of the wrist. Starting position - the forearm is located on a horizontal surface, the hand with a weight clamped in a direct grip hangs down. Amplitude of movement - until the brush reaches a horizontal surface. To shorten the time, you can do it with both hands at the same time using a barbell.

6) Exercise with an expander. The simulator, as well as the number of sets and repetitions, is selected individually.

7) Curl of the fingers with a barbell, a lower grip is applied. This exercise is also effective for strengthening. Starting position - the forearms lie on a horizontal surface, hands squeezing the bar lower grip hang freely over the edge. Raise and lower the barbell, fixing at the top and bottom point... Opening the palms in the lower position increases the effectiveness of the exercise.

8) Rotational movements of a stick with suspensions. A gymnastic or any other stick to which a rope is tied is used as a simulator. At the other end of the rope, a weight is suspended. Take the stick with a medium grip and twist the rope by rotating the bar. Having raised the load to the maximum point, begin to slowly unwind the rope. Make sure that all work is done only with brushes.

Finger exercises borrowed from sports games

1) Performing falls on the wall. The starting position is standing parallel to the wall at a distance of 1-1.5 meters. Fall towards the wall in a position similar to lying on your fingers.

2) Squeezing the ball. Apply maximum pressure to the tennis ball with your fingertips, avoiding palm contact.

3) Rolling balls. 2-3 small balls to move in the fingers in a free manner. Sand-weighted ping-pong balls can be used.

Finger strength exercises borrowed from martial arts

1) Pull-ups. They are performed on the fingers, as you master the exercises, you can use additional weights.

2) Performing push-ups on your fingertips. This exercise must be done very carefully so as not to damage the joints. Be sure to pre-arrange a warm-up. Fold the fingers so that they form a wide bowl. As you master the exercise, it can be complicated by several options: use one, not two hands as support, reduce the number of supporting fingers, or raise your legs on the support.

3) Raising the water container with the upper hand grip. The original position - hand omitted. Raise to the level of the navel. Increase the amount of fluid as the level of fitness increases.

4) Pulling a stick out of the ground, which is previously driven there by 6 cm. Perform due to the strength of the fingers.

5) Tossing the kernel. Hold the core with the upper grip. The weight and size of the kernel are selected individually and gradually change upward.

6) Strikes with open fingers on loose or loose surfaces. As a simulator, you can use mounds of sand or cereals. As you increase in fitness, you can switch to harder materials, such as cardboard, plywood, and wood or tin sheets. This exercise is used in martial arts and an important part of it is creating a certain mood. While doing it, it is worth concentrating on thoughts about the penetration of the hand through the plane.

Special grappling techniques in strength sports

The techniques below were well known to the athletes of the old school, but are now in vain forgotten.

1) Using instead of the usual special thickened barbell bars helps to strengthen the muscles of the fingers. This type of neck is now quite rare, so you can try to make a thickening on the neck using materials at hand. For example, you can wrap it in several layers with adhesive tape or adhesive tape. A significant amount of consumable will pay off with interest power indicators muscles of the fingers. This simple technique gives truly colossal results, because the working out of the muscles of the hands occurs sideways in all presses and deadlifts.

2) As weights, you can use various household items, the shape of which is not very convenient to grip. For example, lifting bags of contents, barrels and other things is easier for a person than classic bodybuilding exercises. Meanwhile, they help to work out almost all muscle groups and especially the muscles of the fingers.

Learn more about the old school training system in the book "Dinosaur Training" by Brooks Cubes. Interesting and proven training techniques are detailed in this work. You can view the book on our website.

The methods of training the muscles of the fingers described in the material can be discussed on our forum. Here you can also get answers to your questions.

We wish you a great mood and sports success!

Exercises for the wrists, fingers and elbows - Video