How to train hand muscles?

The reason why many people have strong arms is the result of regular exercise. It can be said that muscles can be developed in every part of the body, and the hands are no exception. When exercising, you can first develop a long-term plan based on your physical health condition. The amount of exercise should not be too much at the beginning, and it should be increased gradually so as not to damage your body. So how do you train your hand muscles?

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.

Through the above introduction, everyone is clear about how to train the hand muscles. Exercise is a common method of health care, but there is a clear difference between general exercise and muscle training. Whether in terms of amount of exercise, intensity or endurance, muscle training is much stronger, so you still need to persevere.