How to train hand muscles?

Having muscles on the body looks strong and stylish, which is also the body shape that many male friends have always longed for. However, muscles can be trained in various parts of the body, and different training methods need to be chosen for different parts. And if you want to successfully train your muscles, you need both strength and endurance. So how do you train your hand muscles?

1. Do 3 sets of push-ups in the morning, 20 in each set. (I usually do some warm-up exercises before doing it, such as stretching my arms, stretching my legs, and twisting my waist to prevent sports injuries).

2. If you get up early, you won’t be in a hurry to go to work. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors.

3. (You can repeat the second step after get off work) or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

4. To prevent local muscle fatigue while other muscle groups are not exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

5. On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set. Friends who want to exercise their biceps can try dumbbells. By pulling the dumbbells with their arms, they can strengthen local muscle training. Do at least 50 times each time to effectively strengthen the shape of the muscles.

6. The above dumbbell exercises can be done alternately every day. Don't do one fixed exercise. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

The above introduction on how to train hand muscles is very clear. When you exercise your muscles, you need energy support from your body. In other words, it is very important to supplement enough nutrition and calories before and after exercise, so that the energy consumed during exercise can be replenished in time without threatening your health.