00:00دمئن الأخير قديم
00:01هناك لديه محجب لديد عمض وظائعه вспهم ونرحيه
00:08أبن الأخير يبدأحن من خفيف
00:10تحديد هنا
00:11تحديد هنا
00:12أو تحديد هذه محجبت
00:13أو تحديد من خلفة
00:15ويمكن Landsatzي الأخير
00:16ويمكن تحديد الأخير
00:17من 10 ح investigación إلى 132 حيث
00:20ويمكنت حديدا على مقرحه
00:23بيكو سيوات
00:24أو تحديد مقرحه
00:25بيكو سيوات التحديد
00:28So when I'm doing a workout with all of these I like to start super lightweight for a warmup.
00:32Do like 10-15 reps in each hand before I get started.
00:36Then I move on to the heavier weight.
00:39Up next we have this little donut here.
00:41Pretty self explanatory.
00:42You just squeeze it like this.
00:44Has a nice little bit of resistance to it.
00:47Nice little rubber ball.
00:49Then we have this which is kind of like a stress ball.
00:51Same sort of thing.
00:52Just squeeze it as hard as you can.
00:54and you can see that it's definitely putting some pressure on my forearms
00:58and all that sort of stuff.
01:00Then we have this one, the piano keys.
01:02So you put your thumb on this side where it curves
01:06so that it nicely fits into your hand
01:08and then you can either do all of your fingers at once
01:12or you can do each finger individually.
01:16And then finally, this one is my least favorite.
01:18This one is pretty difficult for me
01:20but this one, you put your fingers into it like this
01:23and then you stretch it out as much as you possibly can it's kind of hard to when it's
01:30bent like this might be easier at an angle but that's as far as I can go so yeah this set is
01:36a great way to build your forearm strength and grip strength I highly recommend it I've been
01:40doing it for a while and I can already notice some changes I've gotten a little bit stronger
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