In many strength exercises, the grip strength plays an important role in taking maximum weight. Few of the sportsmen devote time to finger, hand and forearm development, therefore it is necessary to use a hand-held simulator - an expander. Plus such occupations are that they can be held at any convenient time and even in public transport.
What is the
hand spreader This wrist training device is a different modification of the devices that help to increase the grip strength, to strengthen the fingers. He got his name because he uses the muscles of the brush more. The projectile can have a different form or shape, but it is always aimed at training the same muscles. Typically, this mini-simulator, which fits in a purse or even a pocket. This allows you to swing your hands at any convenient moment.
The benefits of
Regular, regular exercise will help develop forearms, which play an important role during the training of large muscle groups: chest, back. The main benefit of such exercises is that the athlete ceases to think about retaining the projectile and switches all attention to observing the technique of performing the exercise. In this case, a person begins to feel the tension in the target muscles, because the forearms are excluded from the brain-muscle chain, which can not be achieved with a weak grip.
Among the opinions, the opinion is found that the effectiveness of hand expanders is not confirmed, but for several decades it remained the most reliable simulator for the forearm. There are several types of this projectile, but insufficient effectiveness, and even more so, no harm. The threat can only be the use of a too complex version of the expander, which is capable of causing overstrain, muscle rupture.
What muscles develops
The brush simulator helps to strengthen the muscles of the hands, forearms, shoulders. It is not necessary to use a weight training device, it can be an excellent tool for warming up, warming up the shoulder girdle and hands. For example, rubber expander ring is equally well suited for men and girls, it is even called children's. However, muscle growth is possible only with regular training with a high rigidity expander.
Types of
expanders Each person has a different level of grip strength, so you should select a suitable projectile for training. For this purpose, different types of expanders have been created, which can provide different loads. Choose them is necessary, based on personal feelings, the load should be such that after exercise felt fatigue and muscle tension. The most common options include:
- rubber ring expander;
- spring;
- gyroscopic trainer for the hand;
- adjustable hand palletizer.
Rubber expander
The most affordable and the way to use - a rubber expander for fingers. It is an ordinary ring( or, as some call it, a "donut"), which must be placed in the hand and squeezed. The rubber expander is the most reliable and simple version of the projectile. Find it will not be difficult in any store with sports goods. The probability of breaking or tearing it is extremely small, if you do not set yourself such a goal. It is convenient to hide it in your pocket and use it at any convenient moment:
- while driving in the metro, trolleybus, bus;
- at work during the break;
- on the way home;
- during walks with friends.
The effect of training is exactly the same as with other types of expander. The only serious drawback is the lack of adjustment of rigidity. The load will always be created the same. This is good for warm-up, but it is not suitable for increasing the grip strength, for this the complexity of the exercise must progress. The output can serve as the purchase of several rings with different rigidity.
Spring
The design of this projectile consists of two handles, between which is a spring. These expanders differ from rubber "bagels" for hands, have a wider range of possible load. Find a spring projectile is also easy. There are several options for using the simulator, which helps to change the load depending on the position of the handles.
You should choose company models. Substandard expanders do not withstand constant training and break down after 2-3 months. Well-proven models from Torneo and Captains of Crush. The advantages of such expander include:
- long term use;
- a wide range of stiffness options;
- high quality.
Adjustable
The largest functionality is available for an adjustable brush spreader. In the models of this simulator several variants of load levels for hands are installed. In all its other characteristics, it is similar to other models of expanders. The main advantage of this projectile for hands is the possibility to progress in training. Begin with minimal rigidity, gradually increasing it. The cost of the regulated expander is higher than the others because of its greater functionality and reliability. These exercise machines are used by professionals, for beginners they do not fit.
How to choose a hand-held expander
Because of the wide variety of types of expanders, it becomes difficult to choose a suitable model. When buying, you must rely on the rigidity, which is denoted in kilograms. If you have never done this training, then start your pumping with a rubber ring. They cost cheap, so you can buy two at once, one for the right hand, one for the left one. So you can do the exercises at the same time.
Most of the athletes with experience will benefit from spring models of hand simulators. It is best to choose a product with the ability to adjust the stiffness. This will provide an opportunity to independently select the necessary load and progress. Be sure to take the projectile in your hand before buying and check whether it is convenient to use it. It should not slip out or be too bulky, a good expander is placed in the jacket pocket.
Where to buy and how much is the hand trainer
The easiest way is to buy a rubber expander, it is sold in any sports shop. The cost of such a simulator is not more than 100 rubles apiece. A little more expensive are the spring versions of the projectile. Choose desirable brand models. The cost of products of the most popular manufacturers is as follows:
- Torneo wrist spring with adjustable - from 700 r.;
- Every Finger Torneo - from 940 rubles;
- CAPTAINS OF CRUSH GUIDE( spring) - from 1700 r.
How to deal with
An important condition for a grip, worthy of the Russian hero - is a repeated repetition of tightening with high resistance. Most of the muscle fibers of the forearm are of a slow type. Training with an expander, with the right approach, works out not only the forearm, the hand, but also other muscle groups. To work effectively, you need to learn a few exercises and the following principles of working with the projectile:
- The higher the stiffness, the greater the effect.
- Each exercise should be repeated 5 to 15 times.
- Before working with a high-rigidity shell, it is necessary to straddle on a softer product.
- The time to restore the muscles of the wrist is from 3 to 5 days after hard training.
- To choose the working rigidity of the projectile you need to feel, without making discounts and indulgences.
Exercises
- For a minute and a half you need to make 100 compressions to the limit, after that give the hand to rest 3-5 minutes and repeat the exercise. You need to complete 3-7 approaches.
- This exercise is the same as the first, but during the rest you need to constantly bend the expander in your hand.
- Squeeze the hand expander and hold until the fingers themselves straighten. Repeat 5-7 times.