Exercises to strengthen the ligaments hands

 Exercises are bracing and developed specifically for individual ligaments. By fortifying include, for example, push-ups in different variations (on the palms, fists on his fingers, alternating hands out - handstand, etc.), pull-ups on a bar in different positions (you can just hang).
Special exercises allow to strengthen ligaments of the shoulder, elbow and wrist joints, and often include the use of dumbbells and expander.

Strengthening the shoulder ligaments:

- Take dumbbells in your hands, pull forward in front of him (the angle between the outstretched arm and body 90 degrees) and hold in this position as long as possible;
- Assume the position for push-ups, drop to your hands so that the forearm is perpendicular to your body, and keeps the body in this position as you can.

Strengthening ligaments of the elbow joints:

- Carry out lifting dumbbells for biceps - standing or sitting with your feet shoulder-width apart, holding a dumbbell in the lowered hands palms inward, raises his arm with dumbbell to a position where the elbow forms an angle of 90 degrees, then return the arm to its original position (note - during rise when the forearm parallel to the floor will be, it is necessary to perform a U-turn the brush outwards and lowering his hand, rotate in reverse - if the brush is not deployed, the load will go to the wrist);
- Take a dumbbell, pick them up and hold on the biceps as you can;
- Assume the position for push-ups, drop to your hands so that the forearm is perpendicular to your body, and keeps the body in this position as you can.

Strengthening ligaments hands / fingers:

- Squeeze the expander or a rubber ball;
- As a kind of previous exercises you can do is - put on the table the newspaper and crushes it until you turn into a ball (this does not distract from the table surface of the forearm and the hand holding a palm down position);
- Sit in a chair, grab a dumbbell, put your hands on your knees (so that the forearms lay parallel to the legs), raise and lower the dumbbells brushes, make a circular motion (rotation brushes);
- In a standing position, take a dumbbell and his arms down by rotating brushes;
- Take the stand in the emphasis lying on the fists (available on the carpet, blanket, or other soft surface), just stand in such a position or push-ups from the floor (it is possible to reduce the load, getting to his feet at an angle to the wall and stretch in her fists);
- Assume the position as in the previous exercise and in turn raise your hands.

Classes start, especially if you have not been trained, it is necessary with minimum load. Increase the time of exercise and the load must be gradual. Training will be most effective if done regularly (at least twice a week).