What gives gymnastics for hands for fingers. A complex of gymnastics for the joints of the fingers

These exercises improve memory and develop the coordinated work of the cerebral hemispheres, build new neural connections in the cerebral cortex.

I want to introduce you to fairly simple exercises that serve to develop your brain and increase its functionality.

Exercises are performed with the fingers of both hands and therefore are called "fingers".

Exercises "Fingers"

• improve memory,
• develop the coordinated work of the hemispheres of the brain,
• increase the speed of thinking, the speed of decision-making, the speed of reaction,
• build new neural connections in the cerebral cortex.

With these exercises, you can significantly increase your efficiency and productivity.

In addition, exercise general healing effect , since the impact goes to the bioactive points that are on the fingertips. That is, in fact, this is another of the options for acupressure (acupressure).

In the martial arts, there is another very valuable effect of these exercises. It expresses itself in when performing fingers, fingers are significantly strengthened and tendons develop.

Exercises are best done in the morning, after the morning complex or after meditation.

The effect of fingering will become noticeable after 3 months of daily practice.

Finger №1

Initial position: hands in front of you, fingers pointing up and straightened as much as possible. On each hand, the tip of the index finger is connected to the thumb. It looks like a gesture - OK.

Now, at the same time, with both hands, we make a fairly strong pressure with the thumb on the tips of the other fingers in order - middle, ring, little finger. As soon as we reach the little finger, we also return back to the index finger. Fingers that are not involved in pressing - we try to straighten as much as possible. It is important.

We make at least 3 such passes back and forth.

Finger №2

This is a slight modification of the first finger. But it is much more difficult to perform it, since the coordination of the hemispheres of the brain is already necessary here.

Initial position: on one hand, the index finger is connected to the thumb, and on the other, the little finger.

Now we begin simultaneously on both hands to press the other fingers in order with the thumb. On different hands, movement towards is obtained. On one from the index to the little finger, on the other from the little finger to the index.

We also make at least 3 passes.

Finger №3

We connect the thumb of the right hand with the index finger of the left. And at the same time the index finger of the right hand with the thumb of the left. Now those fingers that are separated below, move up and press again. And so on through the cycle. Get the so-called "path".

Finger №4

This is a modification of finger #3. Now the thumb of the right hand presses not only on the index finger of the left hand, but also on all the others in order to the little finger and back. And the thumb of the left hand continues to press only the index finger of the right hand.

We make three passes and after that we change hands with roles. Now the thumb of the left hand presses in order on all the fingers of the right.

Together with the fingers, or rather after them, I recommend that you perform another easy exercise with close effect.

• You need to take 2 fairly long sticks.
• Now we take one of the sticks and put it on the index finger or the center of the palm, release the second hand and try to keep the stick balanced in an upright position. Usually no one has any problems with this.
• But now you need to take the second wand and put it on the other hand. And now keep the balance of two sticks at once!

Not easy? That's it! Train! You need to learn how to balance two sticks for at least a minute.

Watch a short video that demonstrates the exercise "Fingers".

Exercises for training the muscles of the fingers are not always included in general training programs. However, strengthening this muscle is very important and useful, including for people who are seriously involved in martial arts or other sports. This material is intended to deepen the knowledge about the various ways to train the hands, both to strengthen them and to maintain tone.

These simple exercises are recommended to be performed daily as a warm-up and to maintain muscle tone. Since they do not require any special equipment, they can be done anywhere, for example, at the workplace or at the institute. If the correct technique is followed, they are absolutely safe for health.

1) A simple and effective exercise that everyone knows is spreading the fingers to the sides with a fan. You need to try to make maximum efforts and move your fingers as wide as possible. Fix the final position from 3 to 5 seconds. The exercise is performed 3 times, you can do it simultaneously with two joined palms.

2) Bend your fingers into a fist so that it is not completely closed, then tighten the muscles as much as possible. Fix the final position from 3 to 5 seconds. The exercise is performed 3 times.

3) The starting position is similar to the initial stage of the previous exercise. Tighten the muscles of your fingers as much as possible, as if making an effort to open your fist. Hold this position for 3 to 5 seconds, repeat 3 times.

4) Press your palms against each other with the maximum possible effort. The number of approaches and the time to complete the exercise is similar to the previous options.

5) Hook one by one the fingers of one hand with the fingers of the other into the lock, starting with the large ones, and try to break this clutch. Perform 3 sets of 3 seconds.

6) Alternately rest the fingers of one hand on the palm of the other. Perform 3 sets of 3 seconds for each finger.

7) Alternately squeeze each finger of the hand with the thumb, folding it into a position similar to the starting one for the famous flick. The execution time is 3 seconds per finger.

Exercises to strengthen the muscles of the fingers

General rules for performing exercises to strengthen the muscles of the fingers:

• The rest time between sets in one exercise should not exceed 1 minute.
• The pause between sets in one endurance exercise can be up to 2 minutes.
• Before doing the exercises, you must perform a thorough warm-up. Before each new repetition in the exercise, you also need to stretch and wrinkle your fingers.
• To avoid injury, you need to carefully monitor the sensations during the exercise and avoid discomfort and pain.

Exercises

1) Finger trainer. This exercise is very popular among climbers. It must be carried out very carefully to avoid damage. Requires pre-workout. First of all, perform large holds. One set should take 15 to 20 seconds. The pause between sets is 1 minute. Unfortunately, a simulator for performing this exercise can not be found in every gym.

2) Performing hanging on the fingers. It is better to put a piece of matter under the fingers. Perform the maximum possible number of approaches for 15 seconds.

3) Hanging with an open grip. The execution time is 1 minute, for convenience it is better to use a thick crossbar. The exercise is effective and safe for the fingers. To increase the load, you can hang on one arm alternately.

4) Wrist rotation using weights, such as maces, sledgehammers or even heavy books. Performed on a flat horizontal surface. Pay attention to the quality of the grip. The number of repetitions in a set is 20 turns, the number of sets is 3.

5) Flexion of the wrist. Starting position - the forearm is located on a horizontal surface, the hand with a load clamped with a direct grip hangs down. The amplitude of movement is until the brush reaches a horizontal surface. To reduce time, you can perform simultaneously with both hands using a barbell.

6) Exercise with an expander. The simulator, as well as the number of sets and repetitions, is selected individually.

7) Bending the fingers with a barbell, using the lower grip. This exercise also effectively strengthens. Starting position - the forearms lie on a horizontal surface, the hands squeezing the bar with the lower grip hang freely over the edge. Raise and lower the bar, fixing at the top and bottom points. Opening the palms in the lower position increases the effectiveness of the exercise.

8) Rotational movements with a stick with suspensions. As a simulator, a gymnastic or any other stick is used, to which a rope is tied. A weighting agent is suspended at the other end of the rope. Take the stick with a medium grip and twist the rope by rotating the neck. Having lifted the load to the maximum point, begin to slowly unwind the rope. Make sure that all work is done only with brushes.

Finger exercises borrowed from sports games

1) Performing falls on the wall. Starting position - standing parallel to the wall at a distance of 1-1.5 meters. Fall towards the wall in a position similar to the emphasis lying on the fingers.

2) Squeeze the ball. Apply as much pressure as possible to the tennis ball with your fingertips, avoiding touching with the palm of your hand.

3) Rolling balls. 2-3 small balls to move in the fingers in a free manner. You can use sand-weighted ping-pong balls.

Exercises for developing the strength of the fingers, borrowed from the martial arts

1) Pull-ups. They are performed on the fingers, as the exercises are mastered, additional weights can be used.

2) Perform push-ups at the fingertips. This exercise must be performed very carefully so as not to damage the joints. Be sure to pre-arrange a warm-up. Fold your fingers in such a way that they form a wide bowl. As you master the exercise, you can complicate it in several ways: use one rather than two hands as a support, reduce the number of support fingers, or raise your legs to the support.

3) Lifting the water container with the upper grip of the hand. Starting position - arm lowered. Raise to the level of the navel. Increase the amount of liquid as the level of fitness increases.

4) Pulling sticks out of the ground, which is pre-driven there by 6 cm. Perform due to the strength of the fingers.

5) Shot toss. Hold the core with the upper grip. The weight and size of the core are selected individually and gradually change upwards.

6) Striking with open fingers on loose or loose surfaces. As a simulator, you can use mounds of sand or cereals. As training increases, you can move on to harder materials, such as cardboard, plywood, and wood or tin sheets. This exercise is used in martial arts and an important part of it is the creation of a certain mood. Performing it, it is worth concentrating on thoughts about the penetration of the hand through the plane.

Special gripping techniques in power sports

The following techniques were well known to athletes of the old school, but are now forgotten in vain.

1) The use instead of the usual special thickened barbell bars helps to strengthen the muscles of the fingers. This type of neck is now quite rare, so you can try to make a thickening on the neck with the help of improvised materials. For example, you can wrap it in several layers with adhesive tape or adhesive tape. A significant amount of consumables will pay off with an increase in the strength of the muscles of the fingers. This simple technique gives truly colossal results, because the development of the muscles of the hands occurs as a side effect in all presses and pulls.

2) As weighting agents, you can use various household items, the shape of which is not very convenient to grip. For example, lifting bags with contents, barrels and other things is easier for a person than classic bodybuilding exercises. Meanwhile, they help to work out almost all muscle groups and especially the muscles of the fingers.

For more on the old school system of training, see the book Dinosaur Training by Kubikov Brooks. In this work, interesting and proven training methods are detailed. The book can be found on our website.

The methods of training the muscles of the fingers outlined in the material can be discussed on our forum. Here you can also get answers to your questions.

We wish you a great mood and achievement of sports success!

Wrist, Finger and Elbow Exercises - Video

Our hands work tirelessly every day. Therefore, gymnastics for the fingers is simply necessary to keep the joints and skin of the hands in order. After all hands get tired too, but not everyone pays due attention to their health, but in vain.

Gymnastics for the fingers - excellent prevention of various diseases of the joints and ligaments of the hand. In addition, there are exercises that develop mental activity that affect the health of our body as a whole.

Why should you watch your hands? There are a number of different exercises for developing our fine motor skills and carpal limbs. Almost all healthy people are shown such gymnastics. Gymnastics exercises for the hands are aimed at the prevention and treatment of diseases, for example, multiple sclerosis, arthrosis, traumatic brain injuries, strokes and others. Others promote brain activity. In a playful way, they are used for children to develop thinking, attention, memory.

remember, that stimulation of each finger has a beneficial effect on the entire human body:

- the thumb is responsible for the department of the nervous system;

- the index finger will help the bones and muscles;

- the middle finger is responsible for the cardiovascular system;

- the ring finger affects the gastrointestinal tract;

- The little finger is responsible for the excretory system and genitals.

More details in the picture:

How to make your fingers flexible and mobile

Sometimes, due to monotonous movements, our hands lose flexibility, dexterity, joints do not work at full strength. And now the fingers cease to obey, the person becomes awkward, everything falls out of his hands.

Below is an exemplary gymnastics for the mobility of the fingers. In fact, there are a huge number of such exercises, but for a start it is worth taking the simplest ones. Gymnastics includes excellent exercises, but they will be more effective if you first do self-massage of the hands and fingers. Thus, the joints are toned, blood flows to them, and they are ready for the upcoming load. Massage can be done with nourishing creams or oils.

Preliminary hand massage

1) We alternately put our hand on the table, completely relaxing it, stroking and then stretching manipulations are performed with our free hand. It is important that the hand is completely relaxed, and the actions are as smooth and comfortable as possible.

2) "Washing" hands. The well-known movement is performed when washing hands. It is worth paying special attention to each joint, the fingers seem to be massaging each other.

3) Rotation of brushes. Slowly rotate each brush in one direction and the other. It is important to describe the largest possible circle, but without strong tension.

4) Fold your fingers into the lock and make a stretching movement away from you. Many people click their joints in this way, but in this case, it is necessary to perform slow, namely stretching actions. When performing a massage, you need to breathe evenly, calmly, do not overstrain the joints of the hand and fingers.

Exercises for the mobility of the fingers

1) "Shchelban". With each finger, we alternately make a “snap”, while unbending our fingers well.

2) "Salt". Here you need to remember the movement, which is usually salted food. Starting with the index and thumb, then change fingers. Rub the pads against each other clockwise and counterclockwise.

3) "Buttons". The essence is the same as in the previous exercise, only the movements are not rubbing, but pressing.

4) "Figures". Everything is simple here. The usual “fig” must be done with all fingers, pushing the big one between the rest in turn.

5) "Come here". A finger gesture is used when you need to call someone. Gymnastics for the fingers here is simple, the “calling” movement is performed with all fingers in turn.

6) "Cams". Gently squeeze your fingers into a fist, then spread them wide.

7) "Ball". It is important here that the ball fits freely in the palm of your hand, not too big or too small. Perfect for a tennis ball. It is necessary to hold the ball in the palm of your hand and try to squeeze it.

8) "Clay". Just sculpt something out of clay. For adults, such an exercise may seem ridiculous, but it is very effective, especially if you use therapeutic white or gray clay, it helps a lot against chondrosis. At the same time, you can give free rein to your imagination. It's never too late to develop your motor skills.

9) "Sujok". There is a special massage ring called Sujok. Everything is very simple, we put on and remove the ring from the finger, you can rotate it.

Gymnastics to relax and relieve fatigue

It was already mentioned earlier that each finger is responsible for a specific organ system. Hand stimulation literally massages the whole body and the whole organism. Even ancient yogis actively used the principle: “hands heal”, influencing certain points. Oriental acupuncture works on the same principle. Today, you do not need to be a yogi or resort to exotic procedures in order to relax yourself at home. It is enough to know a few tricky but very effective tricks. Below are some of them.

1) "Piano" We put our hands on the table and imitate playing the piano, working through each finger. For mood, you can turn on the music.

2) "Painter" we copy the movements with the painter's brush, as if painting a fence. For convenience, you can pick up a pen or a real brush. Move the brush up and down and left - right alternately.

3) "strokes" You can perform the exercise with a pillow, a blanket, with any soft surface. Some use their pets, because contact with a pet is doubly relaxing. Perform stroking movements, you can combine with combing, drive with a brush and tense fingers. That is, the fingers are actively working, and not sliding on the surface.

4) "Hen" A very simple exercise. We put our elbows on the table, with a brush and fingers we need to depict a chicken, as we did in childhood. Next, we tilt the “head” down, as if the chicken is eating grain.

5) The most important relaxation exercise. Hands on knees, fingers clenched into a fist. Hold and count to 10. Squeeze tighter and tighter with each count. Having reached 10, spread your palms and put them on your knees. Feel how the muscles relax, how warm it gives to the knees.

Important! Performing such exercises, you need to concentrate as much as possible on your energy, relax. It is quite difficult to learn this (not everyone is able to achieve absolute relaxation, given the current rhythm of life), but by exercising regularly, you can feel how the body ceases to be constrained, positive energy fills you, and you feel healthier.

Surprisingly, to keep the whole human body working, you only need to pay enough attention to your hands. There are a great many similar techniques for hands and fingers. It is important to choose exactly what a person needs at the moment. Gymnastics of each exercise should be carried out in 2-3 sets to keep the joints in good shape and avoid possible problems.

After gymnastics, you will feel that fatigue is gone. This will be especially appreciated by professionals whose work depends on the good work of the joints of the arms and hands.

If you experience any discomfort in your hands, sprains or pain, do gymnastics from the video, and it will become much easier for you:

Sukhomlinsky said that the child's mind is located at the fingertips.

It has been proven that the intellectual abilities of the child, including memory, largely depend on the development of fine motor skills. Gymnastics for the development of memory should be carried out in a ventilated room. In this case, you can use the knowledge of aromatherapy. For example, the natural essential oil of orange promotes the assimilation of training and exercises, and also improves attention.

The brain is very sensitive to any finger exercises. Take a look at the illustration and you will see that by influencing one or another area of ​​the palm, you can improve the condition of the body systems.

Finger exercises and gymnastics help to synchronize the work of the right and left hemispheres of the brain. At what time to do finger gymnastics for memory development is up to you. These exercises will not take you even five minutes, so you can do them in the morning as a charge, at work during a break, or at home in bed before going to bed. They are more suitable for adults, but we will also talk about the features of memory development in children with the help of one simple exercise.

To a greater extent, finger gymnastics is focused on the development of speech, but this is true for children. It is more important for teenagers to develop such properties of thinking as memory, attentiveness, perseverance. Our service has prepared 7 exercises that will help you with this.

7 simple finger exercises to develop memory and attention

First, warm up your fingers. Three hands strongly to increase blood circulation in these areas.

1. Clap your hands to release tension from your hands and palms. Do these exercises with children, they will be happy to join you.

2. Exercise with the thumb. It is necessary to "tear off" the thumb, sipping its pad, on the surface of which there are points, the stimulation of which affects memory. Such exercises should be done for 20-30 seconds. The exercise is very simple, so you can involve family members in its implementation.

3. Keep one hand straight, and squeeze the other into a fist, change the position of the hands. This develops not only memory and thinking, but also helps to concentrate.

4. Show the figure with one hand, and OK with the other. Change positions alternately.

5. Connect your palms and alternately “hug” your fingers.
6. Squeeze your palms into a fist, alternately bend the two upper and two lower fingers.
7. At the end, you should rub your earlobes with your fingers, this can increase blood circulation in the brain and activate maximum concentration.
For children, we recommend the “Snail” finger exercise, which helps develop visual, auditory and kinesthetic memory.

Visit the BrainApps website and you will find many games and tasks that will help you develop your memory.

Every day our hands work. But we pay so little attention to the health, condition of the ligaments and skin of the hands. It comes back to us with crunching joints, a feeling of tension in the hands and a deterioration in the condition of the skin. Hand gymnastics will help solve these problems.

Hand exercises are a solution to problems that have arisen, prevention of diseases of the ligaments and joints, and for children they serve as a mechanism for the development of speech, fine motor skills, memory and attention. They are also actively involved as a method of rehabilitation after strokes and traumatic brain injuries.

To perform gymnastics of the joints, special conditions are not needed. Exercises aimed at strengthening the hand and fingers can be done even at the table. To increase their effectiveness, adhere to the following rules:

• do finger exercises regularly and systematically,
• perform all complexes with both hands and at the same pace,
• breathe freely without holding your breath,
• do 2-3 repetitions of the complex during the day,
• do not be distracted, concentrate on the exercises.

Tibetan monks did not start the morning without exercises for the joints of the hands. They recognized it as a miraculous way to restore energy and considered it a source of vitality. The scientific confirmation of this fact is the presence of many reflex cells on our palms.

Warm-up to relieve fatigue from the hands

Such charging will be especially relevant for those who work at the computer keyboard for a long time or fill out a lot of paperwork manually. Even better, exercises for the hands should be performed daily for each person to maintain healthy joints and preserve youthful skin. Let's move on to the exercises.

1. First, squeeze the brushes into a fist and rotate them 10 times in each direction.
2. Close your hand tightly into a fist and hold for a few seconds. Relax your hand. Repeat 10 times.
3. Pull the brush as far as possible towards you, then away from you. Do 5 times with each hand.
4. Clench your fist, alternately open and close your fingers, making sure that the rest remain motionless.
5. Place your hands on a hard surface and lift each finger in turn without lifting the rest.

These light exercises serve as an excellent prevention of joint diseases and relieve fatigue from the hands after a hard day's work.

Exercises to strengthen the hands and fingers

Often people who start playing sports notice discomfort in their hands. Experienced athletes are familiar with this problem, they know the importance of strong hands when exercising with dumbbells, barbells and push-ups. The following exercises are aimed at the hands, their strengthening and mobility.

1. Gently bend your hands, clenched into a fist, in the wrist joint back and forth, until you feel a pleasant stretch. Perform 5-10 times.
2. With the active hand, grasp the palm of the passive hand and take it to the sides, up and down. Perform 5-10 repetitions for each hand.
3. Grasp the palm of the passive hand with the active hand, bend and unbend it at the wrist joint. Do until a pleasant sensation of stretching in the joint.
4. Put your elbows on the table, put your palms together. Gently lower your palms down, spread your elbows in different directions. Perform 10 times.
5. Place the edge of your palm on a hard surface. Bend each finger as much as possible. Perform 5 times.
6. Connect your palms in a horizontal position. Bend the fingers of one hand while creating resistance with the other hand. Repeat 10 times.

Various devices will also help strengthen your brushes. For example: an expander, a tennis ball, special rubber bands that need to be squeezed or stretched. Activities such as jumping rope, hanging on a horizontal bar, or modeling from plastic materials act as excellent gymnastics for the fingers.

Gymnastics to improve finger flexibility

Most of the time, the joints work monotonously, not realizing their capabilities. From this movement they lose speed, flexibility and agility. If you are faced with a loss of former mobility of the hands, exercises aimed at the hands and fingers will help restore it.

1. Perform a light massage of the brushes using cream or oil.
2. Squeeze the brushes into a fist, make circular movements in one direction 10 times and in the other.
3. Make an imaginary "snap" with each finger. Repeat 5-7 times.
4. Make circular movements with the pads of your fingers, firmly pressing the pad of one finger to the other. Start with the thumb and forefinger and move on. Do 7 repetitions.
5. Alternately press the pads of one hand on the pads of the other hand. Do 10 reps.
6. Squeeze your hand into a fist, then slowly open it. Repeat 10 times.
7. Alternately rotate each finger in one direction and the other. Do 5 times.

Children's gymnastics for fingers

The development of the hand in a child from 1 to 5 years old is facilitated by modeling from clay or plasticine, tying knots, picking up mosaics, and playing with a ball. With school-age children, due to preparation for school and a large load on the hands during writing, it is important to do exercises for the fingers.

1. Exercise "Cock". Clasp your palms in the castle. Press the back of your right hand with your left hand. You must unbend your palm, imitating the comb of a cockerel.
2. Exercise "Track". Put the thumb of one hand with the nail down on the thumb of the other hand, you get two steps. Next, alternately place all your fingers with your tips on top of each other, simulating walking along the path.
3. Exercise "Centipede". Put your fingers on the edge of the table and, turning them over, run to the other edge of the table.
4. Exercise "Elephant". The index and ring finger, thumb and little finger are the legs of an elephant. Extend your middle finger like a trunk. The elephant should walk slowly, stepping alternately with each foot.
5. Exercise "Flashlights". Clench your fist. Straighten your palm and spread your fingers, squeeze and unclench them.
6. Exercise "Dough". We imitate the process of kneading the dough with our hands. The exercise is aimed at developing the brush.

To make finger exercises interesting for children, accompany the lesson with funny stories or sounds.

Hand massage

Massage will be a great addition to exercises aimed at the mobility of the hand. It produces a positive effect on the joints, muscles and skin.

Starting the massage, you should apply a cream or oil to the skin of your hands. Start by lightly stroking your hands. Then massage each finger and joint in circular motions. Bend your index and middle fingers, as if squeezing each finger with them. Do circular stroking of the wrist joint. Finish the massage with light strokes.

Massage should be done in the evening, preferably before going to bed. Contraindications to massage are wounds, cracks in the skin, fungal diseases and fever.

By performing the above exercises, you can maintain the health of your joints for a long time, prolong the youth and beauty of your hands. Fresh thoughts and cheerfulness will be a pleasant addition. And our site will give you the opportunity to be healthy to your fingertips.