How to strengthen your hand muscles

In fact, many people want to exercise their body muscles, especially the muscles in their hands. The strength of hand muscles is mainly reflected in wrist strength and hand grip, but many people do not know how to exercise because there are no fitness equipment around them. In fact, you can exercise your hand muscles at home. Here are some tips for exercising your hand muscles. They are very practical and I hope they will be helpful to you.

The main source of grip strength, we can grasp it with bare hands several times to achieve the training goal. Since this part of the muscle group is relatively small, it does not require weight to reach a certain strength. Generally, the number of times is used as a dividing line. For example: if you feel sore after grasping it with bare hands 50 times, then rest for one minute and do 50 again, and repeat this three sets. (The number of times can be increased or decreased according to each person's condition. In principle, you should focus on doing it until you feel soreness and try to do it until you can't do it anymore).

Stretch out your hands, make fists and relax immediately, straighten your five fingers, make fists again, relax again, and repeat.

Biceps training requires the assistance of equipment. If you don't have anything like dumbbells around you, you can find any heavy object you can grasp, or carry a bucket in one hand, and repeat the lifting and lowering movements. The number of times varies from person to person, and the principle is to do it until you feel sore. About 12 times each time (the weight needs to be adjusted by yourself), repeat three sets, and rest for 1 minute in between. (Try to keep the number of reps the same across the three sets).

Normal push-ups can train our triceps, but this movement will also train your pectoral muscles. Here you only need to make a small change to focus on your triceps. After getting into the standard push-up position, reduce the distance between your hands to the same width as your shoulders, or even slightly shorter than shoulder width. This way, the strength will be concentrated on the triceps (the chest muscles will still be trained, but mainly the triceps). Do about 15 reps.

Another trick to exercise the hand muscles is to choose two mineral water bottles filled with water, hold one in each hand, then stand up straight, let your hands hang naturally, and then raise your hands horizontally. Please note that you must not bend over or hunch your back at this time, keep your chest upright, and control the number of times you raise your hands horizontally to about 20 times, and repeat 3 sets of this action.