What is the most effective way to exercise your hand muscles?

Nowadays, many male friends are pursuing a perfect body, so they often exercise. However, despite this, there are still many fitness enthusiasts who know nothing about exercising hand muscles. So some friends will feel very confused. Even if they insist on exercising every day, they still can't achieve the expected results. So what is the most effective way to exercise the arm muscles? Let us introduce it to you in detail below!

If we want to train our abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external obliques, internal obliques, and transverse abdominis. When they contract, they allow flexion and rotation of the trunk and prevent anterior tilt of the pelvis. The abdominal muscles also play a very important role in the mobility and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles may lead to anterior pelvic tilt and increased lumbar curvature, increasing the chances of low back pain.

Below we compare five abdominal exercises to see which one is more effective in strengthening the hand muscles.

Air boarding:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), hold the position for 2 seconds, and then return to the original position. Then touch your left elbow to your right knee, hold for 2 seconds, and then slowly return to the starting position.

Exercise ball crunch:

Lie flat on an exercise ball with your feet flat on the ground, your hands beside your head, and your arms outstretched. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees (Figure 2), hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

Leg raise and abdominal crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground (Figure 3). Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

Reverse crunch:

Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, your legs raised to 90 degrees to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale and slightly lift your hips, lower back slightly off the ground (Figure 4), hold for 2 seconds, then slowly return to the starting position.

Traditional crunch:

Lie on your back with your lower back flat on the floor. Place your hands beside your head and arms open. Lay your legs flat on the ground with your knees bent. Slightly pull your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body, but your lower back cannot leave the ground (Figure 5), hold for 2 seconds, and then slowly return to the starting position.

Electromyography (EMG) testing found that the air boarding exercise is the most effective exercise for training the rectus abdominis muscle. The second best is leg raises and the third is fitness ball crunches. Research shows that the abdominal muscles are able to produce the greatest activity when an exercise requires both sustained stability and body rotation. Because you need to control your balance in an unstable environment, crunches on fitness balls require more muscle contraction and control than traditional crunches.

In fact, for best results, it's recommended to try a variety of different exercises on a regular basis, as this will work different muscles and will reduce boredom. Regardless of which exercises you choose, training and strengthening your abdominal muscles takes time and patience. Remember, the goal of abdominal training is to build endurance, not to increase muscle mass and strength. Finally, remember to stretch your muscles after exercising.

The Strongest and Most Complete Guide to Chest Training

The difficulties of chest muscle training are as follows: the upper chest is not well developed enough, and there is a significant gap between the middle and lower chest; the middle seam is not obvious; the thickness cannot be increased rapidly; the shape is not ideal; there are obvious defects.

1. The upper chest is not developed enough, and there is a significant gap between the middle and lower chest

1. Inclined bar, dumbbell bench press. Why do some people practice for a long time but the effect is not obvious? It means that the action needs to be improved. First, pay attention to the key points of the action. Get rid of the habit of doing bridge press. Otherwise, it will become similar to flat bench press. The exercise part will be free to the middle and lower chest. Second, if the full action effect is not good, you can consider half-action, and at the same time focus on the upper chest, increase the weight appropriately. Ask your companions for protection or help. Third, if the effect is not good with the barbell, you can use dumbbells as the main one. There is a little trick: when lowering the dumbbell, do not walk in a straight line, you can slightly curl your wrist to make the route slightly C-shaped, so that a component can be generated in the tangent direction and added to the cross section of the upper chest. The key point is that you must focus on the cross section of the upper chest. And imagine that the tendons are bulging and the blood is well congested to enhance the training effect.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 reps per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. Due to differences in body structure and flexibility. If doing the incline bench press has little effect, you might as well use the flat bench press to develop your upper chest. The key points of the action are: place the barbell on the neck when lowering the barbell, focus on the upper chest, and then put a wooden block under the bed to make it have a small inclination angle of 5-10 degrees. To help you lift your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

2. Improvement of the less obvious middle seam of the pectoral muscles

The middle seam of the chest muscles of professional masters is like a line, which is narrow and deep. In order to make the chest seam deeper, the muscles near the chest groove must be stood up. The key is to fully squeeze the chest muscles so that the chest muscles on both sides are fully close to each other and bulge in each movement.

1. Straight-arm machine pec press. Straight arms are more effective than regular arm curls. Sit on a stool with your arms straight. The fist is facing forward and the forearm is against the arm block. This way, the arms can be crossed in front of the chest, and the range of motion is naturally greater than that of the arm flexion movement. Hold your arms for 1-2 seconds, reaching peak contraction. Try to squeeze the chest muscles as close to the middle seam as possible to force them to "stand up".

2. Cross the tensioner, stand under the tensioner frame, hold the handles with both hands and do chest squeeze movements, fully cross your arms, instead of separating them as soon as they touch. You can do one set with the left arm on top and the other set with the right arm on top, or alternate between the arms. Do 8-12 sets.

The above is our detailed introduction to the most effective ways to exercise the hand muscles. We have introduced them to you above. In order to get the desired results, we recommend trying a variety of different exercises regularly, because this can exercise different hand muscles and it is not easy to get bored. Finally, exercise requires perseverance.