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Exercises for the fingers

Exercises for training the muscles of the fingers is not always included in the total training program. However, strengthening this muscle is very important and useful, including for people who are seriously engaged in martial arts or other sports. This material is designed to enhance knowledge about the different methods of training the hands how to strengthen them, and for the maintenance of tone.

Warm up exercises for fingers

These simple exercises are recommended to be done daily as a warm-up and to maintain muscle tone. Since they require no special tools, they can be done anywhere, like at work or in College. In the case of proper techniques, they are absolutely safe for health.

1) a Simple and effective exercise that you know all the pinch in the sides like a fan. You should try to make every effort and take the fingers as widely as possible. The final position fix from 3 to 5 seconds. The exercise is performed 3 times, it is possible to make simultaneously two connected palms.

2) Bend the fingers into a fist so that he was not fully closed, then the maximum strain the muscles. The final position fix from 3 to 5 seconds. The exercise is performed 3 times.

3) Initial position similar to the initial stages of the previous exercise. The maximum strain the muscles of the fingers, as if in an effort to unclench his fist. To fix this situation 3 to 5 seconds, repeat 3 times.

4) Push your palms with each other with the greatest possible force. The number of sets and time of the exercise similar to the previous options.

5) to Engage alternately one by one the fingers of one hand with the fingers of the other into the castle, starting with a large, and try this grip to break. Perform 3 sets of 3 seconds.

6) Alternately abut fingers of one hand in the palm of the other. Perform 3 sets of 3 seconds on each finger.

7) Alternately squeeze each finger with great palcam, folding into a position similar source for the famous schelbany. Run time is 3 seconds per finger.

Exercises to strengthen the muscles of the fingers

General rules of performance of exercises to strengthen the fingers musculature:

  • Rest time between sets in one exercise should not exceed 1 minute.
  • Pause between sets in one exercise, endurance can be up to 2 minutes.
  • Before exercise you need to perform a thorough warm-up. Before kazhny repetition of the exercise you also need to pull andmash the fingers.
  • To avoid injury we need to monitor closely the sensations during exercise and to prevent discomfort and pain.

Exercises

1) Trainer for your fingers. This exercise is very popular among climbers. To run it you need very carefully to avoid damage. Requires prior warm up. First to perform large hooks. One approach is to take 15 to 20 seconds. Pause between sets is 1 minute. Unfortunately, the simulator for this exercise can be found in each room.

2) the Implementation of visa on the fingers. Under the fingers it is better to put a piece of cloth. To perform the maximum possible number of sets for 15 seconds.

3) Execution of visa open grip. Run time is 1 minute, for convenience, it is better to use a thick bar. Exercise is effective and safe for fingers. To increase load you can hang on one arm alternately.

4) perform a rotation of the wrists with the use of weights, for example, maces, sledgehammers, or even heavy books. Runs on a smooth horizontal surface. Pay attention to the quality of the grip. The number of repetitions per set is 20 turns, the number of sets is 3.

5) Flexion of the wrist. Initial position: forearm is on a horizontal surface, brush with a clamped straight grip the load hanging down. The amplitude of motion to achieve brush horizontal surface. To reduce the time can be performed simultaneously with two hands using a barbell.

6) Exercise with chest expander. Trainer, and number of sets and repetitions is adjusted individually.

7) Flexion of the fingers with the bar, apply the lower grip. This exercise effectively strengthens the muscles of the forearm. Starting position — forearm lying on a horizontal surface, hands gripping the barbell bottom grip hang freely over the edge. To raise and lower the rod, fixing in the top and bottom. The expansion of palms in the bottom position increases the effectiveness of the exercise.

8) Rotational motion of a stick with hangers. As the simulator uses a gym or any other stick, which is tied to a rope. At the other end of the rope suspended weighting material. Stick to take a medium grip and spin the rope by rotating the neck. Lifting the cargo up to its maximum point, begin slowly to uncoil the rope. Be sure that all work was done only with brushes.

Finger exercises, borrowed from sports games

1) Performance drops onthe wall. Starting position - standing parallel to the wall at a distance of 1-1. 5 meters. To fall to the side walls in a position similar to a push-up position on your toes.

2) the Compression of the ball. The maximum pressure on the tennis ball with the fingertips, avoiding contact with his hand.

3) Rolling balls. 2-3 small ball to move the fingers in a free manner. You can use the weighted sand balls for ping-pong.

Exercises for developing strength of the fingers, borrowed from the martial arts

1) Pull-UPS. Running on the toes, the development of exercises you can use weighting.

2) Perform push UPS on your finger tips. This exercise should be performed very carefully so as not to damage the joints. Make sure to arrange a warm-up. His fingers folded so that they formed a wide bowl. With the development of exercises, it can complicate several options: use as a support one but not two hands to reduce the number of control fingers or raise your feet well supported.

3) raising the water container the upper with grip. Starting position - the hand is lowered. To raise to the level of the navel. The amount of liquid increase with increasing level of fitness.

4) Pulling out of the land of sticks, which had previously to drive there in 6 see to Perform due to the strength of the fingers.

5) Toss the core. - To keep the upper grip. Weight and kernel size are selected individually and are gradually changing in a big way.

6) Hitting with open fingers in a loose or friable surface. As a trainer you can use mounds of sand or grains. As you increase fitness you can move to more solid materials, for example cardboard, plywood and wood or tin sheets. This exercise used in martial arts and an important part of it is creating a certain mood. Performing it, is to concentrate on thoughts about the penetration of the arms through the plane.

Special methods of capture in the power sports

The following techniques were well known to the sportsmen of the old school, but now in vain forgotten.

1) the Use of special thick instead of the usual vultures for the rod helps to strengthen the muscles of the fingers. This kind of vultures are now quite rare, so you can try to do the thickening on the neck with the help of improvised materials. For example, you can wrap it in several layers of adhesive tape or masking tape. A significant amount of consumables will be repaid with interest the development of strength of the muscles of the fingers.This simple technique gives truly fantastic results, because the study of muscles of hands occur side way in all presses and rods.

2) as a weighting, you can use various household items, the shape of which is not too comfortable to grip. For example, the lift bags with the contents, barrels and other things given to a person lighter than classic exercises of bodybuilding. Meanwhile, they help to work out almost all muscle groups especially the muscles of the fingers.

Read more about the training system old school can be found in the book “Training of dinosaurs” written Dice with Brooks. In this work, detailed interesting and proven training methods. To see the book on our website.

Outlined in the material methods of training the muscles of the fingers, you can discuss on our forum. You can also get answers to your questions.

In conclusion, it is recommended to use for strengthening the fingers special exercises with a sports rubber band.

We wish you good mood and achieve athletic success!

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