How to exercise hand muscles

How to exercise the muscles of the hands? You should know that for boys, having a strong arm and hugging a girl when she needs it makes her feel very safe. So my question at the beginning has become a question in the minds of many men. In fact, muscle training should choose the appropriate training method according to the part you want to exercise and your own conditions. Here I will give you a detailed introduction on how to exercise the muscles of the hands.

To build arms, you need to vary the load you use during exercise and use a variety of training methods. We will train your triceps, biceps and forearms from different angles to adapt them to higher intensity and become more powerful. Exercise your arms two days a week, doing the following exercises in a certain order each time. Each exercise should be performed for 3 rounds, with 30 seconds of rest between each set of movements and 90 seconds of rest between each round. Be sure to exercise your legs and core muscles at other times; stretching these muscle groups also helps the body produce hormones that speed up muscle development.

Exercise 1: Pull-ups

People often skip pull-ups because they think they are too difficult. Get the hang of it (underhand grip) and go for it! Do 8 to 10 reps per set.

Exercise 2: Parallel bar curls

Grab the parallel bars with both hands to support your body, and gradually lower your body with your elbows until your biceps touch your forearms, then straighten your body and support it back to the original position. Do 8 to 10 reps in each set.

Exercise 3: Barbell Curl

Sit on a curl bench with your hands slightly narrower than your shoulders. Do 10 to 12 reps per set, making sure to fully straighten your arms each time you stretch.

Workout 4: Diamond Push-ups

Place your feet on a fitness ball, put your thumbs and ring fingers together, and then do push-ups, 10 to 12 times per set.

This week add two exercises that add weight and strengthen your arms. Do 10 to 12 reps per set for each weight training session (including the first and second weeks). For pull-ups and parallel bar curls, wear a weighted vest and try to do 7 to 9 times per set; increase diamond push-ups to 12 to 15 times per set.

How to Build Arm Muscles: Add Weight

How to Add Weight

Ideally, you should gradually increase the weight of your weightlifting exercises with each set, rather than just once a week. Lift the barbell safely with the help of a fitness trainer or partner. The rule is: never sacrifice reps for weight, but if you're not struggling to lift, add more weight.

Exercise 5: Hammer Curls

Stand with dumbbells in hand, arms at your sides, palms facing inward. Keeping your elbows still, bend your forearms as high as you can, then slowly lower them down.

Exercise 6: Decline flexion and extension

Lie on a decline bench with your hips elevated above your head. Hold a pair of dumbbells with your palms facing each other and your arms extended straight in front of you. Keeping your elbows pointed toward the ceiling, slowly bend your arms to bring the dumbbells toward your shoulders, then return to the starting position. This week you'll only need to add one new move to each round, but this one will strengthen your forearms while also building up your triceps and biceps. Keep all weightlifting training from the first week to 10 to 12 per set. Wear a heavier vest when doing pull-ups and parallel bar curls, and try to do 6 to 8 times per set; do 15 to 20 diamond push-ups per set.

How to Build Arm Muscles: Towel Hanging

Exercise 7: Towel Hanging

Place two towels on the horizontal bar, grab the two ends of a towel with each hand, and hang with your arms straight for 30 seconds. Use a thicker towel to prevent your hands from slipping.

How to exercise the muscles of the hands? The above explains some methods of training the hand muscles. These methods seem simple, but for many men, it is still difficult to do them. In fact, don't be too eager for success at the beginning. You can do five at a time as a set at the beginning, and then take a short rest after doing a set and slowly increase your exercise volume.