How to increase the size of a fist

The size of the fist is determined primarily by the anatomy of a person. The whole thing in width the bones and body weight. But what to do if you want to increase the size of the fist self-defense or martial arts training?

You will need

• - dumbbell;
• - rod;
• hammer;
• - axe;
• - expander;
• - bus.

Instruction

1. Join a gym. It all starts with General physical training. No it just will not do if you have insufficient muscle mass and strength. About a large fist in this case is not out of the question! Do with a barbell, work with basic exercises like deadlifts, presses lying and standing. This will give you a sharp push to increase hand strength and the size of a fist. Don't forget to eat well after each training and during the day.
2. Tendons train with barbells and dumbbells. Between training for mass and strength, include in your process exercise for the tendons. Only due to the weight it is impossible to increase the size of a fist. Take to start to hand a light dumbbell, place the forearm on the leg and work only with the wrist. Lift the shell up and lowered down. Do this at least 15 times on each hand. Repeat this exercise daily for 5-6 approaches. In the gym you can even use a light rod.
3. Work with an axe on firewood. If you ever seen a lumberjack competition, you probably noticed how they have big hands and fists. Most of them even in the hands of the post didn't take! A couple of hours of work with an axe a week would be enough for the additional load on the shoulder girdle, forearm and wrist. All together it will lead to growth of a fist and its strengthening.
4. Use the hammer in your training process. Another effective technique is the hammer on the rubber. Find a huge old tire BelAZ or other truck. Pick up hammer, go back a few meters from the bus and put a smashing blow from the shoulder. Be careful that the projectile after impact did not cause you damage! Repeat this 10 times.
5. Click daily for a few minutes hard expander. The most simple and low-cost techniques for pumping of the fist is the compression expander or a tennis ball. Take it in your hand and make a few pressing movements. Do this for 10-15 minutes a day. You will strengthen the tendons and develop the power fist. This is a direct impact on its value!