Without well rolled and strong fist it is very difficult to be engaged in martial arts, and especially to win real fight. Beginners often miss this moment and are long treated for injuries of brushes. So, it is important to know what to take steps for strengthening of the fist.
It is required to you
- - expander;
- - iron beam;
- - dumbbell.
Instruction
1. Strengthen sinews and the wrist with the help the dumbbell. It is the fist rating basis. By means of some exercises you will be able to make your brush strong, and the fist rigid. Take the small dumbbell concerning your weight. Put it in one hand and lift one brush up. The hand lies on the leg. Further, turn the wrist by 90 degrees and too make rises. After that, develop the brush by 90 degrees again and repeat this movement. On each party make at least 10 rises. During the day carry out not less than 6-8 approaches.
2. Get the rubber expander. This most universal exercise for the fist rating, was very fashionable to carry this mini-exercise machine at itself in the pocket earlier and to squeeze it. You will need to do the same. Squeeze the expander always when you are busy or free nothing hands. It will gradually give you power and strength. You just imperceptibly for yourself will create the rolled fist!
3. Use the rubber ball. Here the training mechanism the same, as with the expander. Other moment that to work with the ball a little more difficult as it is more difficult to squeeze it. But, use in the trainings and this apparatus too. Do the squeezing movement on the ball serially by each hand.
4. You twist the steel long beam. This type of the rating of the fist – the most effective and effective! Take rather narrow steel stick (beam) for the middle one hand and begin to do rotary motions in different directions. Make approximately, time 20-25 and change the hand. It isn't necessary to be zealous very much this apparatus as you will quickly be tired. Therefore make no more than 2-3 sets on 20 times. The effect will be just tremendous!
5. Be wrung out on fists. One of the most widespread exercises of strengthening and the rating of the fist which are used at trainings on martial arts. Begin with the small amount and every week add 3-5 times in approach. This method will help your fists to get used to loadings, and to you will terribly not participate in sparrings any more.