No matter men or women, whether they want to gain muscles in their arms or girls want to lose worship meat on their arms, I suggest using strength training to stimulate hand muscles. Then, I will recommend several common hand muscle training movements to you, and following this set of training will definitely achieve the effect of increasing muscle and shaping.
Action 1: Barbell bending
The reputation of this operation should be great. I believe that friends who have no fitness don't know how to do this action. This action can be said to be very popular. It stimulates the biceps brachii greatly and has a strong muscle building effect.
You can hold the barbell with shoulder-width grip, keep your elbow still and lift your weight up. This movement only needs moderate weight to achieve very good training effect. If you want to stimulate the arm muscles more comprehensively, you can change the grip distance of your hands, such as shoulder width, shoulder width, shoulder width 1.5 times, and shoulder width twice. These are very good ways to change the grip distance and stimulate your arm from different angles.
Action 2: barbell arm flexion and extension
Also with the help of a barbell, but this action also needs a fitness bench, which will be very convenient in the gym. If you are at home, you should also find a similar fitness bench, lying on your back on the bench, holding a barbell with a crank in each hand, landing on your knees and feet.
Hold the barbell shoulder-width in both hands, straighten your arms backwards, keep your upper arms still, put your forearms behind your head and slowly lift them until they are perpendicular to your body.
Action 3: Bend your arms.
Arms bent is very suitable for heavy load training. It can concentrate on training the short side head of biceps brachii, and make your biceps brachii look very strong.
However, it should be noted that this kind of exercise is not suitable for a wide range of sports. Generally speaking, when we do dumbbell bending hammer, we will adopt a large-scale action. However, because this action needs arm support, the arm will cling to the sponge pad of the fitness stool, which will cause discomfort to the supported arm if the amplitude is too large.
During the movement, be careful not to use the strength of the whole arm, and use the biceps brachii as much as possible. This action is very variable, and both dumbbells and barbells can be used. When using dumbbells, you can also train with one hand to stimulate the target muscles to the maximum extent.
Action 4: Press the puller.
When training hand muscles, I like to use a stretcher as a fitness equipment, because it can be used to do many different kinds of movements, such as pressing down and bending up.
The tractor can switch handles, and can also be replaced by ropes or bars. Girls can use rope when training, because rope can better exercise the slow muscle fibers of the arm, which is not suitable for heavy load training and helps to train endurance.
When using the rope to press the puller, the body should face the puller, the upper arm and elbow joint should be close to the sides of the body, the feet should stand apart, and both hands should hold the ends of the rope tightly. Starting from the state of bending the arm, press down hard with the arm and pull the rope until the arm is straight.
The advantage of using a rope is that when the action is at the bottom, the hands can be together or separated at both ends to stimulate the triceps brachii and the surrounding muscle fibers at different angles.
If you are a man, you can use the handle of the horizontal bar, because it is more conducive to the use of heavy objects. For men who want to gain muscle from the triceps brachii, the load will obviously make you feel the pumping feeling of the triceps brachii.
Next, I will continue to recommend an action done on a stretcher.
Action 5: Stand and bend the puller.
This action is not particularly different from the last action, but the direction of the action is opposite.
Stand with your feet apart, knees slightly bent, facing the retractor, and hold the handle of the retractor with both hands. At the starting point, your arm should be straight. At the beginning of the action, pull up the puller with arm strength, pull it to the chest position, get as close to the chest as possible, feel the arm strength, and keep the elbow still.
Then slowly return to the starting point of the action and repeat the training.
The above five movements are very beneficial to the exercise of hand muscles. Each action can be done in 3-4 groups, 15 actions, and the last group can be used up. I hope I can help you.