How to train the muscles in your hands?

The method of muscle training can be selected according to the specific muscle parts, so how do you train the muscles in your hands? If you want to make your hands stronger, you still need to practice the muscles in your hands. However, muscles in any part of the body cannot be trained in a short period of time. In addition to developing a scientific exercise program, you also need to maintain enough patience and stick to correct exercise every day.

Recommended strength training program for you

Monday: Narrow Grip Pushups: Sets: 4; Interval: 2 minutes; Reps per set: 60% of your maximum repetitions

Tuesday: Pull-ups: Sets: 4; Interval: 2 minutes; Reps per set: 60% of your maximum repetitions

Wednesday: Squats: Sets: 4; Interval: 2 minutes; Reps per set: 60% of your maximum repetitions

Note: This plan consists of a 3-day cycle, please strictly follow the plan. Narrow-grip push-ups require that the width of your hands should not exceed that of your shoulders, and when moving downward, your elbows should be as close to the sides of your body as possible. Depth movement essentials: Face the wall, spread your feet slightly wider than shoulder width, and press your toes against the wall. Put your hands up against the wall and look up as far as you can. Then squat down, making sure your knees do not touch the wall, with your thighs and calves at 90 degrees, and stand up.

Dietary advice: Muscles don’t grow when you exercise. During strength training, the muscles will be damaged, and the supplemented protein is used to replenish the damaged muscles. During the replenishment process, the original muscle fibers will gradually grow larger. This is the basic principle of muscle growth. If you continue to train the muscles before they recover, it will only have the opposite effect. Therefore, strength training and protein supplementation are the key to muscle growth.

Protein supplementation is an important condition for muscle growth, so you need to adjust your diet structure to a high-protein, low-fat, low-carbohydrate diet. The first thing is to reduce the intake of oily substances. Try not to eat fried foods and fatty meat. Even pure lean meat such as pork or mutton contains a lot of fat, so it is recommended to eat less or not eat them.

I believe everyone is clear about how to train the muscles in their hands. There should be no mistakes in the way of muscle training, and you should not damage your body in order to build muscles quickly. Everything needs to follow the principle of gradual progress, and in addition to insisting on exercising, you also need to pay attention to adjusting your diet structure, so as to achieve better results.