1. Grab a heavy object such as a water bottle, a bag of rice, or a book.
2. Hold the object in your hand and squeeze it as tightly as you can for a few seconds.
3. Release and repeat this squeezing motion for a few sets of 10-15 repetitions.
4. You can also perform wrist curls and reverse wrist curls with the object to work on strengthening your forearms.
5. Another effective exercise is to hold the object in one hand with your arm extended out in front of you and rotate your wrist in different directions for a few sets of 10-15 repetitions.
6. Additionally, you can try finger resistance exercises by placing a rubber band around your fingers and spreading them apart against the resistance of the band.
7. Remember to always start with light resistance and gradually increase the weight as you build strength to avoid injury.
hoq to strain hands at home to gain muscles with random objects
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