Do you often find yourself wondering, “How to get bigger hands?” If so, you’ve landed on the right page. This comprehensive guide aims to provide you with scientifically-backed exercises and tips to help increase the size of your hands, enhance their strength, and improve their overall functionality.
Understanding Hand Anatomy
Before diving into the methods of enlarging your small hands, it’s essential to grasp the complex structure of our hands. Composed of an intricate network of muscles, bones, tendons, and ligaments, your hands play a crucial role in performing everyday tasks.
While genetics and bone structure primarily determine one’s hand size, external factors such as targeted strength training exercises can increase hand muscle size to a certain extent. However, it’s important to note that these exercises will not significantly impact the overall hand size.
Instead of focusing on increasing your hand size, aim for maintaining strong and healthy large hands. You can achieve this by regularly exercising your hands and wrists, being mindful of how you utilize your hands in daily activities, consuming a balanced diet for healthy bones and muscles.
Determining Your Hand Size
The size of your hands can be measured in three ways:
- Length: From the tip of your longest finger down to the crease below the palm.
- Breadth: Across the broadest part of the palm, where the fingers meet the palm.
- Circumference: Around the palm of your hand and below the knuckles, excluding the thumb.
According to the National Aeronautics and Space Administration (NASA), the average adult hand size is as follows:
Hand Size
| Gender | Length | Breadth | Circumference |
|---|---|---|---|
| Male | 7.6 in (19.3 cm) | 3.5 in (8.9 cm) | 8.6 in (21.8 cm) |
| Female | 6.8 in (17.3 cm) | 3.1 in (7.9 cm) | 7.0 in (17.8 cm) |
Bear in mind that trauma or a broken hand may affect the shape or size of your hands too.
Techniques to Increase Hand Size
Now that we understand the anatomy of a hand and how to measure its size let’s delve into the methods to increase the size of your hands. Here are five exercises that target the hands and wrists, thereby enhancing your hand size and improving your overall hand functionality.
Finger Push-ups
Finger push-ups are an excellent way to strengthen your fingers and hands. To perform this exercise, start in a traditional push-up position. Instead of placing your palms flat on the ground, support your body weight on your fingertips. Keep your fingers spread apart and lower your body as you would in a regular push-up. Push back up to the starting position, maintaining your balance on your fingertips throughout the exercise.
Hand Gripper Training
Hand grippers are small devices designed to increase the strength of your hands. They help in moving the fingers, thereby enhancing the strength of the finger muscles. Using a hand gripper regularly not only builds your hand muscles but also strengthens your wrist and forearm muscles.
With regular grip training, you can also increase the size of your small hands.
Wrist Roller Exercise
Wrist roller exercises can significantly improve your wrist strength and hand size. To perform this exercise, hold a wrist roller with both hands. Extend your arms straight out in front of your body and roll the weight up by rotating your wrists. Once the weight has reached the top, slowly reverse the motion, unwinding the rope and lowering the weight back down.
Regular training will result in thicker wrists, and bigger arms.
Rice Bucket Exercise
The rice bucket hand exercise is an easy yet effective method to improve hand size. Fill a large bucket with uncooked rice and submerge your small hand in it. Open and close your fingers repeatedly, working against the resistance provided by the rice. This exercise will help you target different muscle groups in your hand and prevent muscle plateaus.
Towel or Rope Pull-ups
This exercise is great for enhancing the strength and size of your hands. Loop a towel or rope over a pull-up bar, gripping one end in each hand. Hang from the towel or rope with your arms fully extended, then pull yourself up until your chin is above the bar. Lower yourself back down in a controlled manner. It is a perfect weight training for your goal of bigger hands.
Bonus: Training with Sandbags and Punching Bags
In addition to the exercises mentioned above, training with sandbags and punching bags can also help improve hand size. The resistance and impact forces experienced during this kind of training stimulate the muscle fibers in your hands, wrists, and forearms, causing micro-tears in the muscle tissue. As your body repairs these micro-tears, your muscles grow stronger and potentially increase in size.
Nutrition and Hand Size Development
Proper nutrition is crucial for muscle growth and recovery. Consuming adequate amounts of protein, carbohydrates, and healthy fats will ensure your body has the necessary nutrients to repair and build muscle tissue. Staying hydrated and consuming essential vitamins and minerals, such as calcium, vitamin D, and magnesium, can support bone health and overall hand strength.
Progressive Overload and Training Frequency
To monitor your progress, measure your handgrip strength, wrist circumference, and finger flexibility regularly. Based on your progress, adjust your exercise routine by increasing resistance, repetitions or sets, or incorporating new hand-strengthening exercises.
Seeking Professional Guidance
It is highly recommended to seek guidance from a qualified trainer or physical therapist before embarking on a hand-strengthening journey. Professional guidance can ensure that hand exercise is performed with proper form, and tailor a program that meets individual needs and goals.
Conclusion
Getting huge hands is not an overnight process. It requires consistent efforts, patience, and a well-planned regime. The key is to focus on strengthening your hands and improving their functionality rather than just increasing their size. With regular exercise, proper nutrition, and professional guidance, you can enhance your hand size, strength, and overall hand performance.
So, even if you have small hands, you can increase the size and get huge hands like NBA players like Michael Jordan and Kawhi Leaonard.
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