The benefits and harms of a hand expander

The benefits and harms of a wrist expander depend on how you use it. The trainer is designed to strengthen the muscles of the fingers and hands. It will bring benefit to people engaged in monotonous non-physical work. However, there is a group of diseases in which the simulator cannot be used in order not to bring greater harm to health. If there are no such restrictions, a couple of classes a day will be useful to everyone.

What is a hand expander

Heavy physical work requires a firm grip. If a person sits at the computer for days, in the office with papers, or is engaged in any other monotonous work, the strength of the hands weakens. To transfer heavy weight if necessary becomes more problematic every day. A simple exercise machine helps to restore the strength grip of the hands. The simplest at first glance, a manual expander trains the fingers, hand, wrist and shoulder muscles. A power projectile is a small object that fits in your hand. The simplest models are made in the form of two handles with a spring or rubber.

How is the expander useful?

Before grabbing a power projectile, you need to find out what health benefits a wrist expander brings to a person:

• warming up the muscles of the wrist, fingers, and also the hand helps to strengthen the grip of the hand.
• warm-up of joints, fat deposits, tendons.
• a great benefit of the wrist expander for the heart is to accelerate blood circulation. Working with the simulator involves simple hand squeezing. Similar movements are done when taking a blood test from a vein. Thanks to good blood circulation, the skin of the hands and the structure of the nails are improved.

The benefits of the wrist projectile are obtained in preventive training:

• muscle rehabilitation after sprains;
• relaxation of the nervous system in order to prevent the development of neurosis or after receiving stress;
• prevention of the development of diseases associated with blood circulation: arthrosis, arthritis.

A completely healthy person can benefit from a hand trainer. The expander will help develop muscles and joints after long periods of stagnation. A couple of short exercises a day will strengthen the cardiovascular system, help a person get rid of fine motor skills of the hands.

What muscles does the expander develop?

If someone thinks that the benefit of a hand expander lies in training the fingers and hands, then he is greatly mistaken. The wrist trainer forces the triceps, biceps, and forearm muscles to tense. It is for this reason that it is necessary to follow the training rules. With irregular exercises, instead of good muscles, a person will get a stretch. Sometimes too high loads bring great harm to the body in the form of hernia formation.

Types of expander

The principle of operation of each wrist projectile is the same. However, the expanders differ in shape and material of manufacture. There are adjustable models that allow you to vary the load on the muscles.

Rubber

A ring made of resilient elastic rubber is familiar even to many schoolchildren.A donut-shaped product has several degrees of load, which depends on the resistance of the material. The indicator is measured in kilograms. The minimum is 5 and the maximum is 65.

If we talk about the benefits of a hand ring expander, then the wrist trainer primarily improves the blood circulation process. Squeezing the donut brings blood pressure to normal. The ring helps to restore the injured hand. After removing the plaster, the wrist expander makes it possible to accelerate the development of muscles without causing new trauma to newly fused bones.

As an exercise for the hands, schoolchildren and students benefit from a rubber expander, especially when a lot of writing is required. The wrist projectile calms the nervous system during exams, improves student concentration on the subject.

The rubber ring-shaped hand expander is of two types:

• Smooth. The surface of the ring has no bulges, depressions, or relief patterns. The wrist expander fits comfortably in the hand.
• Raised. The surface of the ring is covered with elastic rubber pimples. In addition to the training effect, hand massage takes place at the same time. Pimples knead nerve points in the palm of your hand.

Begin training with the minimum resistance ring. Over time, the bagel is changed. To increase the load, a ring of higher resistance is used.

They will tell you more about the rubber ring in the video:

Spring loaded

The wrist expander consists of two curved handles that fit comfortably in the palm of your hand. They are connected to each other by a spring. It is she who creates tension when squeezing the handles. The compression force of the wrist expander can be changed by changing the spring. The power projectile allows you to set a maximum resistance of 20 kg.

Compared to a rubber ring, there is more benefit from a spring expander. The projectile evenly loads all fingers, even the little finger.

Adjustable

The wrist expander similarly consists of two handles, between which a spring is installed. The design resembles a spring power projectile, but slightly improved. The compression force is changed by an adjusting mechanism, which allows the load to be gradually increased. You can set the maximum rigidity up to 170 kg.

Gyroscopic

A modern hand expander can be called a trainer for lazy people. A person does not have to squeeze and unclench anything, and a power projectile will still benefit. The training process requires only keeping the hand in one position. The built-in gyroscope creates energy that tries to deflect the hand to the side. To increase the load, it is enough to make circular movements with your hand. When spinning, the gyroscope creates even more energy. In addition to muscle training, the benefits of a gyroscopic expander can be derived to improve mood.

How to use the expander correctly

To get benefit from the hand expander, you need to know the rules for using the simulator. It is important to maintain regular training. Beginners in sports should adhere to the following rules:

• It is unacceptable to skip a lesson for the sake of rest or excessive employment, otherwise the projectile will only harm. It is enough to set aside 15 minutes for training, but you can spend it anywhere. For better muscle development, it is advisable to do several approaches to the apparatus per day.
• In order not to harm the body, one lesson should consist of two approaches. First, a low-resistance wrist expander is used to warm up. The second approach is for strong contractions to near exhaustion.
• For a person starting to play sports, it is optimal to carry out five workouts a week, twice a day.

If you follow simple rules, the body will not be harmed.The benefits of the projectile can be felt in 1.5 months.

Exercises with an expander at home

When buying a hand expander in a store, a person dreams of benefiting from ordinary squeezes until the hand gets tired. There is no harm from such activities. However, the benefits of simple compressions are minimal. Each simulator has its own properties of impact on a specific muscle group. The simplest exercise for beginners without harm to the body is to perform as many contractions as possible in 15 minutes. When you feel tired, take a break for 1-2 minutes.

If for some reason it is not possible to perform such exercises, training can be done as follows:

• if a rubber ring is used, then it is squeezed not with the palm, but with the fingers;
• the wrist expander can be practiced simply by holding it clenched in your hand.

When moving on to more serious training, the following rules are followed:

• the lesson begins with a warm-up with a wrist expander of low rigidity;
• all exercises are done 15 times;
• for three days, they do an intensive workout for a couple of hours to awaken muscle activity.

To benefit from the hand trainer, there are three training options.

First option:

1. Choose a comfortable body position. Take the hand trainer with your hand.
2. Simultaneously with a deep breath, they begin to compress the projectile.
3. It is desirable to perform up to 100 compressions in 1.5 minutes.

After one approach, take a break for 5 minutes. The brush should be relaxed. In just one workout, up to 7 approaches are done, but without fanaticism. In case of severe fatigue, they can be limited to 3 times.

Second option:

1. In the chosen comfortable position of the body, the simulator is covered with a brush.
2. Compression begins at the same time as inhalation. The amount is the same as in the first option - 100 times in 1.5 minutes.
3. After the last hundredth compression, the brush is not unclenched, but held for 1 to 2 minutes.

The initial workout consists of three sets. Then they can be increased up to seven times.

Third option:

1. The wrist power projectile is placed in the palm.
2. Compression is performed simultaneously with inhalation. The hand is not opened until the fingers themselves from fatigue begin to straighten.
3. When the palm begins to unclench, they proceed to sharp squeezes and unclenches of the projectile. The process takes a maximum of 2 minutes.

The workout begins with three approaches, gradually increasing the load.

The harm of the expander

The wrist expander is considered the most traumatic projectile. The simulator can be harmful if used incorrectly. Most often it is fanaticism. Harm from muscle strain will cause severe pain. There is a threat of damage to the ligaments. Great harm can be done with heavy loads in arthritis and arthrosis. When training according to any scheme, you need to feel your body, know when to stop, and be able to stop in time.

Contraindications to the use of an expander

There are a number of diseases in which the wrist expander can harm the body:

• heart failure;
• vascular disease;
• diabetes;
• low or high blood pressure;
• oncology;
• dermatological diseases of the skin of the hands.

In all other cases, the power projectile will not bring harm.

How to choose the right expander

Before buying an expander, you need to take a break from training and physical work for 1-3 days. The store begins to squeeze all the shells on display. When choosing a suitable expander, it is important to feel the muscle work.

The product should fit comfortably in the palm of your hand. If pain is felt when pressing and unclenching, then such a projectile is not suitable. For a beginner to play sports, buy a product of low rigidity. Over time, it will have to be changed, so you should not give preference to expensive models.

Conclusion

The benefits and harms of the wrist expander are discussed by athletes on the forums. You can consult a doctor with a question.Proper use of the projectile will only bring benefit and no harm.

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