Hand fitness
 

Strength training expert, consultant for IFORM magazine Julian Felix promises that after 28 days the back of your hands will be more elastic, after 6 weeks your hands will become noticeably more beautiful, and after 9 weeks (or a little more if you have a noticeable subcutaneous fat layer), you’ll be legally proud of your hands.

SPORTS EQUIPMENT TIPS

1) Practice ball

• A good quality ball is required and it is desirable that the surface is not completely smooth.

• The ball should be well inflated, but not so much that, lying on it with your back, you roll off it.

• Choose the right ball size:

Diameter = your height

45 cm = below 155 cm

55 cm = 155-171 cm

65 cm = 171-186 cm

75 cm = 187-198 cm

2) Dumbbells

At the beginning of training, a pair of 2 or 3 kg dumbbells will be enough for you. When you get stronger, you can start exercising with 4 kg dumbbells. Purchase a set in which the weight of the dumbbells is adjusted using removable discs.

 

3) A chair with a back, a wall or window sill that you can hold onto.

Training scheme for 1-3 weeks 

An exerciseApproach 1Approach 2Approach 3
1. Push-ups on the chair15 repetitions15 repetitions15 repetitions
2. Extension of arms with dumbbells from behind the head (elbows are parallel)15 repetitions15 repetitions15 repetitions
3. Extension of arms with dumbbells from behind the head (elbows apart)15 repetitions15 repetitions15 repetitions
4. French bench press on the ball15 repetitions15 repetitions15 repetitions
5. Extension of the arm with a dumbbell12 repetitions12 repetitions12 repetitions

EXERCISE ADVICE

The pace of execution: raising your hands, slowly count to three, lowering – to five.

Breathing during execution: raising / straining your arms, always exhale, lowering / relaxing your arms – inhale.

CHAIR PRINTS

You will need a stable chair for this exercise. Grasp the edges of the seat with straight arms, palms facing forward. Legs should be slightly apart, knees bent at 90 degrees. Place your weight on your hands so that your buttocks do not touch the seat. Lower yourself down, bending your elbows at an angle of about 90 degrees. Keep your back and head straight as you move down. Get down and up, bending and straightening your arms.

What not to do: put your shoulders forward, relax your elbows while lifting, bend forward while lowering, tilt your head forward.

What muscles does this exercise strengthen?: triceps.

EXTENSION OF THE HANDS WITH DUMPS OUTSIDE THE HEAD (ELBOWS ARE LOCATED PARALLEL)

Sit on a gymnastic ball. Take a dumbbell with both hands. The back of your head should be in line with your spine. Lift the dumbbell up over your head, trying to keep your elbows parallel to each other. Then lower the dumbbell behind your head so that your elbows are bent at a 90-degree angle.

What not to do: lower the dumbbell too low, make a movement, using all the muscles of the arms. Only your triceps should be working.

What muscles does this exercise strengthen?: triceps.

FRENCH BALL PRESS

Lie on a gymnastic ball so that your shoulders, neck, and nape are on the ball. Place your feet on the floor with your knees bent. Keep your back horizontal to the floor. The abdominal muscles should be tense. Take dumbbells in each hand and lift them up. Lower your arms with dumbbells towards your shoulders (your arms should slowly lower, not fall!) And raise them to the starting position. You should feel the movement of the muscle on the back of your shoulder.

What not to do: raising your arms with dumbbells up, fully extend your elbows.

What muscles does this exercise strengthen?: the inner side of the triceps.

Dumbbell Extension

Place one hand on a chair or exercise ball. Bend forward with your back straight, knees slightly bent. Take a dumbbell in your other hand. The back of the shoulder should be in line with the back, the elbow is tightly pressed to the body. From this starting position, slide your forearm down and back.

What not to do: Move down and back with the whole arm and rotate the hand.

What muscles does this exercise strengthen?: whole triceps.

Make sure that the dumbbell does not twist in your hand; keep it in the same diagonal position all the time, otherwise you risk injuring your hand.

 

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