People involved in contact sports, or varieties of martial arts, are more likely than others to suffer from various injuries of the fingers and hands. As a rule, the injuries are minor, ordinary scratches and abrasions, but there are also more serious cases. These include fractures, sprains and various kinds of dislocations. It is they who often put athletes out of action for a long time. To avoid this kind of trouble, you need to regularly strengthen your hands. You can do this in various ways. Below we will talk about the most effective of them. To develop sensitivity and strengthen the hands, it is necessary to perform special exercises. These exercises can be performed both on simulators and without them, using various improvised means. But the main thing in this business is regularity. No athlete is able to achieve impressive results without long and hard training.

Hand Strengthening Exercises

In most cases, the development of the hands does not require additional loads. But for strengthening may require excess weight. But for starters, it is best to master the exercises without additional loads.

Flexion and extension of the fingers

For example, curls are a very effective exercise for the fingers. They are performed as follows: you need to strain the brush and squeeze and unclench your fingers fifteen to twenty times. Then you need to do the same with each finger separately. This exercise is very popular among pianists, rock climbers, guitarists and drummers.

Pushups

No less effective are push-ups from the floor. They can be supplemented and improved at your discretion. It is best to start your workout with push-ups on your fingers. Next, you need to do push-ups on your fists a certain number of times and move on to push-ups on the back of your hands. The number of approaches directly depends on the capabilities of the person. This exercise is designed to strengthen not only the fingers, but also the hands.

Hang on the horizontal bar

An ideal exercise for strengthening the hands and fingers is the vis. It is also performed in various ways. You can focus on strengthening the hands, clasping the bar with your whole palm, or you can focus solely on your fingers, grabbing the horizontal bar with them. You need to try to perform the exercise so that the entire load falls on the finished phalanges of the fingers, then the effect will be maximum.

Exercises with third-party objects for the hands and fingers

An elementary tool for strengthening the hands and fingers is the manual spinning of linen. Such exercises are even included in the training of professional athletes. Also very popular among athletes is the crushing of newspapers, which has a similar effect. It is performed as follows: an unfolded newspaper lies on the floor, the athlete puts his hand right in the center and begins to crush the sheet into a small lump with his fingers.

Squeezing a tennis ball

In its action and effect, it resembles working with an expander. The ball can be squeezed both with the whole palm, and with individual fingers, phalanges. The main thing is to try to keep it in a compressed position longer until the muscles start to hurt.

silicone rubber

Often, doctors prescribe classes with silicone rubber to restore the hand. This is a unique material, it is able to restore the former flexibility, fine motor skills and dexterity to the hands.

Working with a sledgehammer

When working with a heavy log, a sledgehammer and an ax, the muscles of the hand are very tense. Therefore, this lesson can be used as a strengthening exercise. Hands constantly need to be intercepted, turning a sledgehammer or log in the air.

Work with kettlebells

When restoring the hands, doctors often prescribe work with dumbbells and kettlebells. This is a truly unique way, as the weights allow you to load the hand in a variety of positions. However, most often the work with the kettlebell takes place in the following order: one kettlebell is taken in each hand (the weight is determined by the doctor) and straightened forward. Keeping your hands in this position, you need to walk from side to side.

Balloons

Solid balls made of wood, metal and stone are a good remedy. You need to try to squeeze them as hard as possible, while straining all the muscles of the hand. This method is often used by professional athletes.

Working with rope and load

The exercise is very simple and extremely effective. Its essence is as follows: you need to find any strong stick of forty centimeters (round) and tie a rope to its center. A load is tied to the other end of the rope. It can be a bucket with several liters of water or a few red bricks. Work on this simulator is performed as follows: the stick is taken with both hands by the edges and the load is wound, making turning movements with brushes.