Hand expander: benefits and exercises

The content of the article

• What is a carpal expander
• Benefit
• What muscles does the carpal expander develop?
• Views
• Contraindications
• How to use an expander
• Exercises
• How to choose the right
• Price

In the process of playing sports, not only health is strengthened, but muscles also develop, strength and strength of hands increase. For this, various simulators are used. The carpal expander refers to the main devices that strengthen the muscles, allow you to properly build muscle. In terms of importance, this projectile is not inferior to the barbell, dumbbells, but at the same time it itself has a very modest appearance and size.

What is a carpal expander

The strength of a person’s hands depends on the grip. If it is weak, then working with heavy weight will be problematic. To increase the power ability of the hands, daily training with an expander is directed. It is very important to use it correctly. The thing is that with incorrect or irregular exercises, the brush and fingers will remain weak, which will not keep any power projectile in a static position. All the muscles of the forearm will receive the wrong, as a result – insufficient load.

The carpal expander is a simulator with which you can increase the strength of the hand, strengthen your fingers. The device is available in several versions: rubber ring, spring, adjustable, gyroscopic. Some species have different stiffness. The carpal shell is called because in the process of training the general grip strength develops. An important advantage over other simulators of a similar direction is the ability to train anywhere, choose a convenient time.

Benefit

The device has many positive aspects. The most important ones are:

1. Strengthening grip. In the process of training, the muscles of the hand and fingers, the tendons of the wrist are well worked out.
2. Muscle relief, body fat.
3. Improvement of blood circulation. This is because the work with the expander is very similar to the work of the hand during blood sampling. Such manipulations improve the condition of the skin and nails on the hands..

For preventive purposes, classes with an expander are useful. Classes are recommended:

1. With sprains and injuries. Developed muscles give the right load on muscles, relieve pain and other sensations during training.
2. With stress, neurosis. When compressed, there is an effect on the nerve endings and points, which leads to stress relief, relaxation. In contact with the palm, the expander relaxes the entire body, which is useful for the nervous system and brain.
3. During the prevention of arthrosis and arthritis. The measured load on the joints increases their activity, blood circulation in the hands.

The simulator copes with other tasks perfectly. Hand expander useful:

1. If muscle activity is restored after prolonged stagnation. Permanent exercises immediately with a fist, then with an expander develop muscles atrophied after gypsum.
2. With the development or restoration of joint mobility.
3. When strengthening the cardiovascular system.
4. With the development of fine motor skills.

An expander is recommended for many diseases. Indications for use are as follows:

• osteochondrosis;
• pain in the shoulders, arms, cervical spine;
• intervertebral hernia of the spine;
• violation of posture, scoliosis;
• acute and chronic pain in the back, lower back, joints;
• coxarthrosis;
• rheumatoid polyarthritis;
• gout;
• problems with the knee, hip, elbow and shoulder joints;
• osteoporosis.

The list of indications for the use of the carpal expander is wide. It is useful to perform exercises for problems such as:

• early postoperative period on the spine or joints;
• fractures of the tubular bones until they grow together;
• traumatic rupture of muscles and tendons;
• oncological diseases of the joints and spine;
• regular dizziness, headaches.
• acute pre-stroke or pre-infarction conditions;
• open and closed hemorrhages.

What muscles does the carpal expander develop?

It is a mistake to assume that when working with an expander, only muscles are trained and finger joints are strengthened. If you regularly squeeze the simulator, correctly distribute the load, then the muscles of the forearm, biceps, and triceps are worked out and activated. The lack of constant training will lead to the fact that instead of a full body, a beginner will get bruises, sprains or a hernia. Classes with an expander contribute to the development of:

• muscles of the shoulder part of the body;
• flexors of fingers;
• joints and muscles of the wrists;
• muscle muscles.

Views

There are different types of expanders. All of them have differences in material, shape and type of muscle load. In the form of expanders, tape, tubular, spring are available. The effectiveness of classes depends on what the simulator is made of. On sale are shells made of elastic or elastic materials. Simulators of such types as:

• carpal;
• butterfly;
• thoracic;
• harness;
• skier.

The load on muscle groups depends on the type of projectile. By the method of influencing the muscle mass of the expander there are:

1. Hand – training is held by squeezing and unclenching the device.
2. Shoulder – the work is based on stretching metal or rubber harnesses stretched between the handles, which can adjust the resistance.
3. Thoracic – train the chest, in shape resemble shoulder shells.
4. Foot – in shape resemble a rope, strengthen the musculoskeletal system.

The hand expander is presented in several forms. The most common are:

1. Rubber hand expander. Made in the shape of a ring. Suitable in the initial stages of training. Durable, cheap, but no stiffness adjustable.
2. Spring hand expander. Feature in the increased level of rigidity, which makes training more effective.

The models of gyroscopic and adjustable simulators are considered more advanced. Their features are as follows:

1. Gyroscopic. In the classroom you do not need to squeeze the simulator. The brush is held in a certain position, the projectile tilts the hand in different directions due to the energy of the gyroscope built into the device. The stronger the rotational movements, the greater the load..
2. Finger expander adjustable. The device is able to smoothly increase the load up to 170 kg. They are considered better models, analogues of ordinary rubber.

Contraindications

In addition to the positive aspects, there are potential dangers that can cause serious harm to the body. All this is due to non-compliance with the load and ignoring the rules for working with the projectile. As a result, the following are possible:

1. Problems with veins and joints. There are cases when classes are not observed, uneven load.
2. Getting injured. Occurs due to improper load balancing. It is necessary to concentrate muscles on the work, it is important to learn how to feel them.
3. Long workouts lead to muscle pain and numbness..

Strength training is considered a serious workout. It is necessary to consider for what diseases it is impossible to conduct classes with an expander:

• tendency to rupture of capillaries and blood vessels;
• diabetes at any stage;
• pressure;
• recent heart disease;
• infectious dermatological diseases;
• open wounds on the skin;
• diagnosed oncology.

How to use an expander

For every athlete, beginner or professional, an expander is an indispensable tool that guarantees iron grip and strong arms. To achieve maximum results, regular training is necessary. You can’t give yourself rest, especially since you can always find 15 minutes for classes. The simulator’s feature is the ability to work out anywhere. Such a regime will keep the whole body in good shape. To develop muscles faster, you need to do several times a day for 15-20 minutes.

The right exercise consists of two approaches. The first consists of a light warm-up, the second – performing compressions several times to exhaustion. At first, the load should be moderate. This is especially true for women who are just starting sports. Excessive zeal will lead to muscle pain. Work 5 times a week 1-2 times a month will give a noticeable effect, after a half you can count on the desired result.

There are several principles for working with the carpal expander. The main ones:

1. Gradual and measured load. It all depends on the level of physical fitness involved.
2. Pre-warming up on a less rigid projectile.
3. The maximum effect is achieved on the simulator with greater rigidity..
4. The number of repetitions – from 5 to 15.
5. After a long workout to restore strength you need to give a break of 3 to 5 days.

Training rules must be followed. When performing exercises, you must:

1. Compress the projectile up to 100 times until it stops, but not more than 1.5 minutes. Next – rest for 3-4 minutes.
2. Hold your hand in a squeezed position for at least 90 seconds.
3. Squeeze and hold until fingers straighten themselves.
4. When working with a ring, it is important to compress each finger individually.

Exercises

Classes with an expander for hands are performed in different techniques. Compression exercise with subsequent rest is done without interruption, for sequential compression of the projectile. What speed to compress does not matter, the main thing is to do it all the way. The wrist, fingers and muscles of the forearm are involved. Technique of execution:

1. Take a comfortable pose.
2. On a deep breath, squeeze the simulator.
3. Perform 90-100 compressions for 90 seconds. With the correct distribution of the load, the last movements will be worked out with difficulty.
4. Break – 5-6 minutes.
5. The number of approaches – 3-7.

Compression exercise with subsequent fixation differs in that, having performed compression with short rhythmic taps, the brush does not relax, but is immersed in static tension. The shoulder and carpal areas work. Order of execution:

1. The expander is fixed with your fingers.
2. Make 100 compressions on the inhale and exhale in one and a half minutes.
3. Squeeze the projectile strongly, stay in this position for 1-2 minutes.
4. Break – 5-7 minutes.
5. The number of approaches – 3-7.

Fixation, followed by compression, first loads the joints, then muscles. Everything becomes progressive movements. The muscles of the shoulder and hand work. Technique of execution:

1. Can be done in any position: standing, sitting, lying.
2. On a deep breath, squeeze the expander tightly to involuntarily straighten your fingers.
3. Next, perform quick compression-unloading while straining muscles.
4. Duration – 2 minutes, gradually increasing time.
5. Break – 5-6 minutes.
6. The number of approaches – 3-7.

How to choose the right

Depending on the purpose pursued before buying an expander, the type of projectile is selected. It is necessary to pay attention to:

1. Convenience and safety. Need to take in hand, perform a couple of exercises.
2. Rigidity. The main indicator is the level of physical fitness.
3. Work with specific muscle groups.
4. The material of manufacture. For beginners, shells made of more elastic materials are more suitable.

Price

On sale there are different types of carpal expanders. Depending on the manufacturer, the cost of simulators in Moscow and St. Petersburg varies from 125 to 2000 rubles:

Cheaper models cost up to 300 rubles. There are both spring and ring shells:

Sale is carried out in any convenient way. The shell can be bought in a specialized or online store. Often there are discounts, sales are held. In this case, the purchase will not be very expensive. When making an online purchase, reliability and quality assurance are high. Delivery is carried out by mail, courier, pickup possible.