How to increase your wrist size. How to properly pump your hands - simple and effective exercises. Do strength exercises

Author of the article

Andrey Belozertsev

Drawing up programs for effective muscle mass gain.

There is no point in training strong muscles of the shoulder and forearm if the hands remain frail and thin.

Hand strength doesn't just show up during friendly handshakes—a whole range of exercises can't be performed without toned and strong fingers and wrists.

Therefore, if you want to become a professional athlete or simply have a harmoniously developed body, you cannot do without working out the small muscles of your arms.

In this article you will learn how to pump up your wrists using various equipment and exercises.

What is a brush made of?

The wrist consists of eight small bones, the metacarpus - of five. Each finger is divided into three phalanges. In this case, the muscles of the hand are connected in a solid pattern.

Muscles are divided into three groups:

1. Average. It consists of small worm-shaped muscles located from the deep layers of tendons to the proximal phalanges. The function of these muscles is to flex the proximal phalanges of the three middle fingers, adduct them and spread them apart.
2. Muscles of the thumb. This group forms a hill around the base of the big toe. These muscles originate at the proximal phalanx and end at the first metacarpal bone and the sesamoid bone. This complex muscle structure allows the thumb to be very mobile and withstand high loads.
3. Muscles of the little finger. They form an elevation on the outer edge of the palm. They begin at the wrist and attach to the fifth metacarpal bone. Their function is to ensure mobility of the little finger.

All these muscles stretch from the fingers up to the forearm, which provides high flexibility to the wrist.

A person’s grip strength is ensured by the joint work of the muscles of the hand and forearm. Therefore, for strong wrists, pumped up fingers alone will not be enough.

To increase the strength of such small muscles, it is necessary to perform a whole range of training.

Complications

Complications of DVT may include:

• Pulmonary embolism (PE). PE is a potentially life-threatening complication associated with DVT. This occurs when a blood vessel in your lung is blocked by a blood clot that travels to the lung from another part of your body, usually your leg. If you have signs and symptoms of PE, it is important to seek medical help immediately. Sudden shortness of breath, chest pain when inhaling or coughing, rapid breathing, rapid pulse, feeling weak or faint, and coughing up blood may occur with PE.
• Postphlebitic syndrome. Damage to the veins by a blood clot reduces blood flow to the affected areas, causing leg pain and swelling, skin discoloration, and skin ulcers.
• Complications of treatment. Complications may arise from blood thinners used to treat DVT. Bleeding is a side effect of anticoagulants. It is important to have regular blood tests when taking these medications.

How to pump up your wrists at home

Arm Curl

This exercise is very simple to perform. It helps increase muscle strength and flexibility of the ligaments of the hand.

1. Starting position: sitting on a bench, body tilted forward, forearms resting on hips.
2. You need to take a weight in your hand - a kettlebell or a dumbbell - and raise your palm with the outfit up.
3. You should stay at the top point for at least 6-7 seconds.
4. Return to starting position.

Do 2-3 sets of 15-20 repetitions.

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With a wrist expander

This method of pumping up your hands is the most effective due to its targeted effect on the muscles.

The projectile itself is cheap and takes up little storage space.

The principle of its use is very simple: you should squeeze the equipment in your hand, training your fingers, palm and forearm.

Minimum number of repetitions: 50-60 times in one approach, of which there should be 4-5.

Reverse stretch

This exercise not only trains the muscles, but also allows you to get rid of discomfort after training. It is very important to follow the correct stretching technique.

You need to do the following: bend your palm, placing it with the back side out behind your back so that the thumb “looks” inward.

If possible, you can lean on your working hand to increase the load.

It is advisable to perform this stretch for two to three minutes. Sometimes the palm is placed on the fingers in front of you, resting on the first phalanges and pressing the open palm to the forearm.

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Stretching

This exercise is a mandatory part of the warm-up if playing sports involves high activity of the small muscles of the arms.

The exercise consists of the following steps:

1. Starting position: standing on all fours, turn your hands so that your fingers point inward, towards your stomach.
2. Then you should lean forward, moving your body weight onto your hands.

Visual lengthening

Independent lengthening of the fingers can be done using a visual effect, the presence of which will create the illusion of thinner and elongated phalanges.

The table below lists several proven tips for implementing this method:

When using the above methods of visually lengthening your fingers, you must remember that their use allows you to achieve a false visual effect. In reality, this part of the upper limbs does not change and retains its previous size.

Workouts for hand development

This complex includes a large number of exercises.

One-day gymnastics looks like this:

• clenching of palms;
• lesson on the horizontal bar;
• deadlift;
• push ups;
• training with a barbell.

Let's take a closer look at all of the above.

Squeezing and unclenching the hand

This simplest exercise is both part of the warm-up and an element of developing the flexibility of the tendons of the hand.

It's very easy to do. It consists of two stages:

1. Clench your fist as hard as possible and hold in this position as long as you can.
2. Extend your fingers with force, bending them as much as possible and bringing them closer to the back of your hand.

To reduce the risk of injury, this exercise should be performed daily.

Everyone determines the required amount of time individually, but not less than two minutes even for beginners.

Horizontal bar

Wide grip pull-ups are very useful for the wrist muscles.

1. Starting position: hanging on the horizontal bar, legs bent, palms with a straight grip.
2. As you exhale, you need to bend your elbows and rise so that the metal pipe is at the level of your collarbones, and your head is much higher than the crossbar.
3. As you inhale, you need to lower yourself, trying not to sway.

A regular hang on the bar is no less effective. It is beneficial for the spine because it saturates the intervertebral cartilage with blood. You need to hang on the horizontal bar for at least two minutes.

There are no limits - the longer you hang, the better. You need to wear special gloves to avoid getting a large number of calluses or slipping off the apparatus.

Deadlift

The most effective type of grip in this case is straight. You need to lean towards the barbell or empty bar, bending your knees slightly.

Then, as you exhale, take the bar, hold the bend over with the apparatus for a few seconds, and straighten up, holding the barbell at hip level.

Afterwards, you need to bring your shoulder blades together (this is the most important part of the exercise!) and stand in this position for 10-15 seconds. As you inhale, you should smoothly lower the projectile to the ground.

Push ups

This type of load is very specific, because few people manage to perform this exercise without “indulgences.”

The idea is very simple: do push-ups on your fingers so that they do not bend in the opposite direction. When the level of skill grows, you can stand on the extreme phalanges alone.

This is how warriors trained, learning the basics of martial arts. If you cannot support your body weight on your hands, it is better not to risk it at first and lean on your knees.

Barbell training

You need to place your forearms on your knees in a sitting position and take the barbell in your hands.

Slowly flex and extend your wrists with a weight.

You should linger in the upper and lower positions for two to three seconds to work out the muscles and tendons more efficiently.

Risk factors

Many factors can increase your risk of developing DVT, which include:

• Age. At age 60, the risk of DVT increases, although it can happen at any age.
• Sitting for long periods of time, such as while driving or flying. When your legs remain motionless for several hours, your calf muscles do not contract. Muscle contractions promote blood circulation.
• Prolonged bed rest, such as during a long hospital stay or paralysis. Blood clots can form in the calves if the calf muscles are not used for a long time.
• Trauma or surgery. Injury to the veins or surgery may increase the risk of blood clots.
• Pregnancy. Pregnancy increases pressure in the veins of the pelvis and legs. Women with an inherited bleeding disorder are at particular risk. The risk of blood clots from pregnancy can last up to six weeks after the baby is born.
• Birth control pills (oral contraceptives) or hormone replacement therapy. Both factors can increase the blood's ability to clot.
• Exposure to drugs or chemicals. Certain drugs can cause blood clots. Consult your physician before use.
• Overweight or obese. Excess weight increases pressure in the veins of the pelvis and legs.
• Smoking. Smoking affects clotting and circulation, which may increase the risk of DVT.
• Cancer. Some forms of cancer increase levels of substances in the blood that cause blood clotting. Some forms of cancer treatment also increase the risk of blood clots.
• Heart failure. Increases the risk of developing deep vein thrombosis and pulmonary embolism. Because people with heart failure have limited heart and lung function, symptoms caused by even a small pulmonary embolism are more noticeable.
• Inflammatory bowel diseases. Bowel diseases such as Crohn's disease or ulcerative colitis increase the risk of DVT.
• Personal or family history of DVT or PE. If you or someone in your family has had one or both of these, you may be at greater risk of developing DVT.
• Genetics. Some people inherit genetic risk factors or disorders, such as factor V Leiden, that make their blood clot more easily. The hereditary disease itself may not cause blood clots unless it is combined with one or more other risk factors.
• Risk factor unknown. Sometimes a blood clot in a vein can occur without an obvious underlying risk factor. This is called unprovoked VTE.

How to combine exercises

It is best to train your arms using an integrated approach. It should include as many elements as possible.

The following training plan is suitable for beginners:

• expander;
• stretching;
• hanging on the horizontal bar.

As experience grows, you can add compound finger push-ups, deadlifts, plate squeezes, and deep reverse stretches.

Diagnostics

The diagnosis of arthritis of small joints of the hands is established on the basis of examination and questioning of the patient and is confirmed by laboratory and instrumental studies:

• Laboratory tests
  - reveal the content of components confirming the inflammatory process, the presence of infectious pathogens and antibodies to them, as well as rheumatoid factor.
• Instrumental
  :
  Ultrasound
  – reveals the presence of excess fluid in the joint;
• radiography
  - the presence of bone changes (narrowing of the joint space, bone ankylosis);
• MRI
  – presence of changes in soft articular and periarticular tissues;
• arthroscopy
  - endoscopic examination, allows you to see the inner lining of the joint and all changes in it; During diagnostic arthroscopy, you can take fluid or a piece of tissue for examination.

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Treatment approach in our clinic

At our clinic, specialists have developed a special approach to treating this disease. After a thorough examination of the patient (including an MRI), a comprehensive treatment is prescribed, which includes:

• modern developments in medical science: the latest medications and regimens for their use, physiotherapeutic and other non-drug methods that eliminate the main manifestations of the disease and suppress its progression;
• Traditional oriental methods influence the body as a whole, restoring the functioning of all its organs and systems, which leads to the suppression of the pathological process in the joints.

This combination allows you to quickly and painlessly relieve the patient of all unpleasant symptoms, and then suppress the progression of the disease and restore joint function. Details about the treatment methods used can be found on our website.

We combine proven techniques of the East and innovative methods of Western medicine.
Read more about our unique method of treating arthritis