You will need
  • - barbell or dumbbell with a thick neck;
  • small all-rubber ball;
  • gymnastic Mat.
Take the rod with a thick neck. Stand up straight so that the lower leg is almost touching the fretboard. Grasp the neck of the upper grip. Slowly straighten up, raising the bar on straight arms. When lifting the hips slightly leaned forward. Then slowly lower the shell on the floor. Perform 3-5 repetitions with maximum weight.
Perform the deadlift barbell with a thick neck with one hand. Use the top grip. Do 3-5 repetitions with maximum weight and change the hand.
Stand up straight. Hands grasp the barbell or dumbbell with a thick neck. Hands with the shell are freely lowered along the body. The palm turned outwards. Quickly pull using the force of inertia, throw the shell to the shoulders. Fix this position for a second or two. Slowly lower the barbell down, while straightening your elbows. Negative lifts load the biceps and forearm muscles are much stronger.
Take the rod with a thick neck of the upper grip. Stand straight, arms down, back straight, look in front of him. Hold the weight as long as possible, yet enough strength in the hands. The activity retention is necessary for the development of the muscles of the wrist and hand. The heavier your fist, the sharper will be the impact.
Take a small rubber ball. With the force, sharply compress it. Try to crush the ball in your palm. Work alternately with both hands. Do this exercise every day, every moment.
Hang on the bar with a thick crossbar. In this capacity, convenient to use top bar of a football goal. Slightly bend your legs and cross them at the ankles. The exercise is performed at the time of the deduction. Try with each exercise to increase the time you can hang on the crossbar.
Take the position of "laying emphasis on the fists. Slowly bend elbows and lower body down. When the Breasts? touches the floor, push himself up sharply, in time to clap your hands. Land on slightly bent arms, so as not to damage the elbow joint. Exercise on the gymnastics Mat, so as not to injure the knuckles during a landing on his fists.