How to effectively improve grip strength? How to improve grip strength?

Most of the time, our fingers are grasping, bending, grasping, etc. All of these movements challenge the muscles that flex the palm, but it is also important to train the opposite muscle groups (extensors) in order to maintain the health of the palm. You can start by using thick rubber bands.

Push your fingers out as far as possible to stretch the rubber band apart. Do 20 to 30 reps and you may feel your fingers or forearms burning. We do it every day.

If you want to increase the strength, you can try changing to a bracelet. Grip Strength Device: This is a very common and old-school device. Our favorite piece of equipment is the Captains of Crush, which comes in different pounds, from 40 pounds to 365 pounds.

We test our grip by grabbing dumbbells, grasping and then lifting. This is the key to grasping. <>

Grip strength involves a lot of thumb strength, with different variations added to the original training. We usually use two levers (smooth side facing outward) and then grab it. Start with 5 or 10 pound levers and pinch them together so that they don't slip off.

Once you get used to it, you can start adding weight. Put your hand in the grip of the wrench to use, twisting the load. Place one end of the dumbbell on a bucket (for rehabilitation and recovery) and grasp it to twist back and forth, as if trying to tighten the cap.

And you can try it with dumbbells of different sizes. Heavier drag means that the towing time is shorter or shorter, and lighter resistance drags longer and longer distances. You can drag forward, sideways, and backwards to mimic what you would like during the game.

Some days we do it with both hands, and some days we do it with one hand. Keep your body straight and force your core to work. <>

Grip strength can actually be trained like muscles, and there are four ways to train grip strength

Farmer walking: Farmer walking is walking with heavy objects, whether it is a dumbbell, kettlebell or a barbell specially made for farmer walking, which can not only train grip strength but also train cardiopulmonary ability, this action is very recommended for everyone.

T-bar pinching bar piece hard lift: This is the training method introduced in the feature article of foreign fitness ** T-nation, using the T-bar of the pinch bar piece for hard lifting, because the thinness of the bar piece needs to use Xu Pai Niannian more forearm and grip strength when grabbing, and then train to grip strength!

Pinch the bar: Pinch the bar directly, the heavier the bar will of course be more difficult to pinch, this is also a method.

Our forearms contain two sets of antagonistic muscles that work together to give us a strong grip: (1) the flexor fingers, which are clenched into a fist when they contract; (2) The extensor muscles, which are on the upper side of the forearm and are responsible for returning the clenched fist to extension. Strengthening our finger flexors can improve our grip, but we should also focus on training their antagonists, the extensor fingers.

Here are some indirect ways to improve grip strength, some of which can be done in a non-fitness setting, while others require specific equipment. These actions can give you and your customers strong hands:

Grip a towel instead of a rope and use the grip for rowing training. Thread the towel through the rope hook and keep your feet steady on the ground, your spine neutral. Paddle with your palms facing up and your elbows as close to your body as possible.

Finger push-ups, use your ten fingers to support the ground, do as many push-ups as you can before your fingers get tired, then step back to a kneeling position to exhaust your fingers. Rest for 60 to 90 seconds and repeat for 2 to 3 sets.

Rubber band training is a training movement that can be easily completed even in an office environment or a home environment. Wrap the rubber band around your fingers and practice opening your hands. Complete as many reps as you can, rest for 60 seconds, and complete 2 to 3 sets.

Pinching tennis (squash balls) Pinching the ball is a good way to increase grip strength and even relieve pressure. Do as many reps as you can (or until you feel less stressed), rest for 90 seconds, and complete another set if possible.

The way to improve grip strength is as follows:

1. Lifting heavy objects: You can usually do more exercises to lift things, and improving your grip strength is the basis for developing strong wrist strength in the future.

2. Finger push-ups: Do push-ups with ten fingers on the ground, which is the first step to exercise grip and wrist strength.

3. Horizontal bar overhang: the longer the time, the greater the grip strength.

4. Take the lifting roll jack wrist: the grip strength is greatly improved and can enhance the grip endurance of the hand, but the exercise is quite laborious, and it must be persevered and the forearm needs to be thoroughly put into relaxation exercises after each exercise.

5. Hold the body with both hands: Hold a bar perpendicular to the ground with both hands and lift the body until it is parallel to the ground.

Categories: Sports Sport >> Fitness.

Problem description: My physique is relatively ordinary, I don't think my wrist strength and arm strength are bad, and I feel that my strength is higher than that in my physique.

I just don't have any grip, and when others hold my hand, my wrist feels like pliers.

I always seemed to have no strength to hold myself, and my fingers were weak.

What is the reason for this, and what is the relationship between the size of the grip strength? How to improve?

Analysis: First carry out freehand exercises, that is, open the five fingers of the empty hand and then make a fist, and then open and then clench a fist, when you grip hard, the speed is 2-3 times in three seconds, and when you first start practicing, 15-30 times as a group, each time for 4-8 groups, the interval between each group should not exceed 5 minutes (generally 2-3 minutes), and you can gradually increase the number of times or groups in the future. When practicing, you will feel soreness in your forearms, which is right for Zhiming, remember to relax after practice (take a hot shower or yourself **The above practice method is used when training volleyball and basketball players, Jian Pei congratulates the list and the effect is obvious (as long as you can insist), after reaching a certain level, you can rush to consider buying a grip force device for further training.

1. Ten fingers on the ground to guess the past generations to do push-ups: usually do push-ups are palms on the ground, so more exercise is arm strength, if you want to exercise grip strength and wrist strength, you should do spike push-ups with ten fingers on the ground, so that fingers, wrists and forearms can be well trained;

2. Fore and back grip wrist curl dumbbells: Wrist curl dumbbells and reverse wrist curl dumbbells, if there are no rotten dumbbells, they can also be replaced with barbells or other suitable equipment. The method is to place the forearm on the stool, the arm cannot be forced, and only rely on the strength of the wrist to lift the dumbbell up and down;

3. Wrist wrestling with friends: It can not only exercise wrist strength well, but also enhance the feelings between friends, which is a very good method, and if you lose, you can also motivate yourself to continue exercising;

4. Single-arm suspension: When hanging, you can lift the body up as hard as possible with your wrist, and gradually exercise the length of time that your arm is overhanging, which can not only exercise the grip and wrist strength well, but also exercise the muscles of the whole arm;

5. Hold the body with both hands: hold the pillar perpendicular to the ground with both hands, and then keep the body parallel to the ground.