Exercises with barbell
1. Stand up straight. Hold the rod in the lowered direct hands behind your back, bend your wrist to the pole. Palms at this point should be turned back. When lowering the boom on the tips of the fingers as much as possible, try to straighten hands.
2. Bend your elbows at a 90 degree angle and push them to the body. Bar in the bottom position, try to lower the maximum at their fingertips. Palm in this exercise turned up.
Exercises with dumbbells
Performing exercises for any muscle group, grab a dumbbell. Thus, you will improve strength endurance brushes.
Exercises with the disc from the bar
1. Forearm position on the bench, as well as in the performance of a conventional wrist curls. Take a drive grip from above or below. This exercise allows you to get a double effect, because when compressed disk as you load the brush and fingers.
2. Stand up straight. Disc lock in lowered down his hand. Perform each exercise for a while. This exercise allows us to develop a compressive force on the fingers, in particular large that it is difficult to achieve by other means.
Exercises with carpal expander
This machine is easy to use. Exercises aimed at squeezing-unclamping Expander. They can perform a delay in a compressed position (not less than 30 seconds) or not all the fingers, alternately, for example, thumb and index first, then the thumb and middle, etc.
Exercises on the bar
The simplest exercise - hanging on the bar. It can perform with little rocking with weights, on one hand, on several fingers. The duration of the exercise - for 1-2 minutes, depending on the state of health.
Do not forget about the rest during training. It can take anywhere from 30 seconds to complete disaster recovery of muscles, depending on the emotional and mental and physical condition.