Tired of rings - buy an adjustable wrist expander!

Anyone who plays any of the “iron” sports knows how important it is for an athlete to have strong hands. After all, weak hands will not allow you to fully train on the horizontal bar and uneven bars. And if your palm weakly grips the barbell, then it is impossible to work with heavy weight. What kind of progress is possible if the barbell is light?

Today, there is no better simulator for strengthening the palms than a wrist expander. Many bodybuilders do not use it when trying to pump up their hands with free weight exercises like dumbbells and barbells, but in any case, it will not work the muscles of the palm as you can with squeezing a hand machine. After all, when performing exercises with an expander, all fingers work without exception.

Nowadays, industry offers us three types of expanders:

1. classic rubber in the form of a ring;
2. spring option;
3. steel option.

Steel wrist trainers are used by professionals. Because the load on the hand is very high there. The rubber ring fits everyone. But due to its shape, it is not very comfortable to squeeze in the palm of your hand - it hurts. And it is impossible to regulate the load. Therefore, for a full workout of the hand and forearms, you will have to purchase several rubber rings of different hardness. Which is not entirely convenient.

The best option is an adjustable wrist expander. With the help of one such device, you can warm up with a little hardness, and gradually increase the load during training so that you get a full-fledged pyramid. In sports stores you can find more than a dozen types of such adjustable wrist exercisers. As a rule, in their appearance they resemble ticks. You can choose it to suit your hand. It is very important that the hand trainer fits comfortably in the palm of your hand. Otherwise, you will not be able to fully perform the exercises. Be sure to pick it up and try it. Personally, the third time I picked it just for myself.

Unlike exercises for other muscle groups, to pump up the muscles of the hand, it is enough to do compressions. There are many compression options, but the principle is always the same: you need to squeeze the handles of the simulator with force. Here, for example, is one workout for the muscles of the palm and forearms (they always work together):

1. Set the adjustable machine's stiffness to no more than 30% of the maximum. This is a warm-up approach. The muscles and ligaments should be warmed up to avoid injury. Do 1-2 sets of 10-12 compressions. Feel how the muscles of the hand work;
2. Then you need to set the weight on the device with which you will do 10 compressions. It should be compressed with force. And do 3 sets of 10 reps each. Between sets, pause to rest for 3-5 minutes;
3. You can complete your workout with an effective exercise that uses negativity. Set the force so that it is impossible to squeeze the exercise machine with one hand. Squeeze with both hands, and hold the expander from unclenching with one hand.