Hands are very important parts, directly involved in many different body activities. Do not skip hand exercises if you want to develop your body completely.
Hand muscles are one of the most popular muscle groups, because they easily attract the attention of others. People will certainly admire you if you own big, solid hands. The problem is, you don’t have time to go to the gym or the gym is too far from your home. The hand exercises at home that we introduced in this article will partly help you relieve the nostalgia of the gym.
A. EXERCISES FOR FOLLOWING
- Inhale diamond soil
People like to practice hands first, because they think that practicing hands first will have “mice” and help them win in hand-to-hand contests. Actually, the back hand is also very important. There have been many articles that show that the ratio between the triceps (posterior muscle) and the biceps (the forearm) is 2: 1. If you want to have big biceps, you should also consider the back muscles.
Referring to the back muscles, of course, there must be mention of inhalation, basic and effective home exercises. Inhaling dirt helps you develop many muscle groups, including the chest and abdominal muscles. Depending on the distance between the hands, the exercise will “eat” into which muscle more.
2. Bear Crawl
It is very easy to do this exercise but it is difficult to maintain because of the pressure placed on the back hand. That’s why fitness and military coaches love this exercise so much. According to the journal Physiology, to build muscle, it is based not only on the weight and the number of times performed, but also on time under pressure. Bear Crawl is that kind of exercise.
B. FIRST EXERCISES
Inhaling the soil is effective with the posterior hand muscles, then inhaling the soap also works well with the forearm muscles. A few minor changes in the technique of inhalation will affect the affected muscle groups. When you perform the pull-up, your palm will be facing inwards. Back muscles are the beneficiary muscles. When you perform Chin-up, your palm will be facing out. The forearm muscle is the benefit muscle. So, if you want to work your front arm muscles, you should use Chin-up.
- Plate Carry/ Bear Hug
If you have dumbbells (plastic or iron forks), that would be ideal. Similar to Bear Crawl, Bear Hug is a time-under-tension exercise. The secret of these two exercises is to keep them as long as possible.
The inspiration of this exercise is the Strongman competition. In this competition, athletes will “hold” a 40kg weight plate in their lap and walk a certain distance. If you are not an athlete, you only need to hold a 10kg weight plate. You can increase the difficulty of your exercise by walking up and down stairs, instead of just moving across a horizontal surface.