This is the second part of Basic Workouts To Build Strong And
Muscular Arms For Beginners. To see the first part, click here.
The Brochioradialis and Carpal Flexor muscles
generate a large proportion of your grip strength. The human hand has 7 bones,
excluding the Sesamoid Bone, the number of which varies
between people, 14 of which are the Phalanges (Proximal,
Intermediate and Distal) of the fingers and thumb. The Metacarpal
Bones connect the fingers and the Carpal Bones of
the wrist. Each human hand has five Metacarpals and
eight Carpal Bones.
It is made up of the wrist joint : the Carpal Bones,
the Metacarpal Bones and the Phalanges.
The digits include a medical thumb (when viewed with the palm down) containing
two Phalanges and four fingers each containing three Phalanges with three
exceptions, all primates have retained five digits on hand.
There are 7 basic workouts in the beginning for strengthening your hand
and hand grip.
(1) Hand Squeeze Ball : Hold a soft ball in your palm.
Squeeze it as hard as you can, then hold it for about 05 seconds
to 30 seconds and release it. There should be repetitions of 10 to 15
times on each hand of 1 set, 2-3 times in a week. Rest between days should be
48 hours to 72 hours.
(2) Hand Gripper :
(i) Hold Hand Gripper and squeeze as hard as you can, then release it.
There should be repetitions of 10 to 25 times on each hand of 1-3 sets, 2-5
times in a week. Rest between sets should be 1 minute to 5 minutes.
(ii) Hold Hand Gripper and squeeze as hard as you can with the holding
time of 05 seconds to 60 seconds, then release it. There should be
repetitions of 10 to 15 times on each hand of 1 set, 2-3 times in a week. Rest
between days should be 48 hours.
(3) Hand Finger Strengthener : Hold Hand Finger
Strengthener and squeeze it as hard as you can, then release it. And do it
again for 05 seconds to 30 seconds. There should be repetitions of 08 to 15
times of 1-3 sets, 2-3 times in a week. Rest between days should be 48 hours.
(4) Resistance Band Finger & Hand Strengthener :
Wear Resistance Band and try to open your hand, hold it for 10 seconds to 60
seconds, then close it. There should be repetitions of 10 to 15 times of 1-3
sets, 3 times in a week. Rest between days should be 48 hours.
(5) Weight Plate Grip : Hold Weight Plate in both of
your hands with tight grip for about 30 seconds to 5 minutes. There should be
repetitions of 08 to 15 times of 2-3 sets, 2 times in a week. Rest between sets
should be 05 minutes. Plate weight should be 5 KG to 15 KG.
(6) Dumbbell Hold : Hold Dumbbell in both of your hands
with tight grip and and for about 15 seconds to 3 minutes. There should be
repetitions of 08 to 15 times of 2-3 sets, 2 times in a week. Rest between sets
should be 3 minutes. Dumbbell weight should be 5 KG to 15 KG.
(7) Svend Plates : There should be repetitions of 08 to
25 times of 2-3 sets, 2 times in a week. Rest between sets should be 1 to 3
minutes. Plates weight should be 5 KG to 15 KG.
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