How to practice grip strength? How to practice the grip strength device to have an effect

1. Exercise method of grip strength.

Grip strength reflects the strength of a person's forearm and hand muscles and is an aspect of muscle strength throughout the body. A large grip indicates that the person has a strong ability to engage in fine wrist work, and at the same time plays an important role in the whole body movement. For example, when people are lifting, holding, pulling, pulling, twisting, moving and other activities, if the grip strength is strong, the completion of these activities is relatively smooth.

Therefore, physical fitness experts believe that grip strength is an important aspect that reflects people's survival and mobility.

The size of the grip strength is affected by three factors: one is that the flexor muscles produce force when they contract isotonically, which is called dynamic grip strength, which is the determining factor of the size of the grip strength. The second is the force generated when the flexor finger muscles contract at equal length, which is called static muscle force.

It can use force to maintain a certain posture of the fingers, and the small muscle groups maintain a joint force. The third is the correct grip posture, which coordinates the small muscles of the hand that play a role in confrontation, coordination and fixation in the grip action.

Ways to enhance grip strength: Grip enhancement exercises can start from the shoulder joint and focus on three aspects from top to bottom; Exercise the biceps brachii of the upper arm by curling the arms; Exercise the wrist flexion and flexor muscles of the forearm through various elbow flexion and extension movements; Strengthen the coordination and confrontation ability of hand muscles through wrist flexion and extension. Practice tools can be barbells, dumbbells, or other heavy objects.

The easiest way is to buy a small grip device, you can take it out to practice in groups when you are free, swap your hands to do the same number of exercises, practice until you have a feeling of soreness in your arms to change hands, and continue to practice after resting for a few minutes after both hands are done, plus exercises for other body parts, so the effect is very good, I hope it works, I wish you success!

Materials: Find a wooden stick (metal and plastic, but it must be strong), the length is about one meter, the thickness should be 3 cm wide after holding it with one hand, and a rope should be tied in the middle, and the length of the rope is from your shoulders to the distance of your feet. Tie a heavy object to the other end of the rope.

Practice method: Raise your hands flat and shoulder level, turn your hands, wrap the weight around the wooden stick, and then slowly put it down, a group of 30 times, practice five groups a day, and then add weights after feeling relaxed.

This method is very scientific, mainly to exercise grip strength, followed by deltoid muscles.

The simple thing is to go to the supermarket and buy a grip device, or a grip ring.

Deadlift or single-arm weight-bearing suspension.

Buy a grip device! It's done within 50 yuan!

How to practice the grip force device to have an effect, as follows:

1.How to use:

When using the grip device, you need to take 4 fingers as a point, thumb and tiger mouth as a point, and two points of force to the middle, there are many styles of grip devices on the market, but the basic principles of exercise have not changed much, there is an LCD digital display of the grip device Richard Yan is not Zheng, you can adjust the position of the handle, suitable for people of different ages.

2.Posture

The grip can have a variety of postures such as one-handed, two-handed, upper grip, lower grip and double clamp, and the corresponding parts of each posture practice are also different.

3.Time frequency

Do not release the grip device immediately after gripping, last for 5 seconds in the middle, hold 20 in a row, you can practice 5 groups a day, for novices to practice, you can appropriately reduce the number of times, practice 2 3 groups, and gradually increase the difficulty, so as to avoid the phenomenon of muscle strain.

Benefits of grip strength:

1.The grip device can exercise the arms, and long-term use of the grip strength device to exercise the body can make our arms thicker and more powerful, expose the green tendons, and make our muscles more obvious, showing the masculinity of manhood.

2.Insisting on using the grip strength device exercise can help us adjust the physiological functions of the heart, liver, spleen, lungs, kidneys, large intestine, small intestine, etc., the effect is very significant, and it can also relax the tendons and channels, cure diseases and strengthen the body, enhance physical fitness and prolong life.

3.Children's practice can promote the growth and development of skeletal muscles, exercise the balance function of the body, enhance physical fitness, improve concentration, willpower and self-confidence, which is conducive to mental health and the development of human potential; Young people practice to regulate the balance of the nervous and endocrine systems, eliminate stress, and maintain youthful vitality.

4.The grip device has a special effect on modern urban civilization diseases, office syndrome, insomnia, arthritis, prostatitis, obesity, chronic gastrointestinal diseases, etc.

5.The grip device is best combined with shuttlecock kicking to achieve the purpose of comprehensively regulating the body and mind, and the effect is similar to qigong to open up the two veins of Ren Du and Zhou Tian. And it's definitely something anyone can strive to achieve.

In general, a grip strength between 43 50 kg for men and 27 31 kg for women is qualified. The grip strength index mainly reflects the strength of the muscles of the forearm and hand, but also related to the strength of other muscle groups, and is also a good indicator of the overall strength of the muscles.

Grip strength body mass index Grip strength kg weight kg 100. When testing the grip strength index, the feet are naturally separated into an upright position, and the arms are naturally drooping. Hold the dynamometer in one hand with all your might, and record the scale of the dynamometer hands.

Take the test twice, and divide the best score by your own body weight to calculate the grip strength index.

1. Put the grip on the table, clamp it with your thumb, index finger, middle finger, ring finger and little finger at the same time, and then slowly grip the force tool and clamp it tightly, each time you clamp it for about 5 seconds, and repeat it many times after relaxation. 2. Hold the grip device with your hands, and then slowly grasp the grip device with your fingers, grasping it for about 5-10 seconds each time, and repeat it many times after relaxing. 3. Put the rubber with the grip on the ground, separate the feet like leather, and clamp the thumb, index finger, middle finger, ring finger and little finger at the same time, and then slowly grip the grip and clamp it hard, each time clamping for about 5-10 seconds, and repeat many times after relaxation.

4. Put the grip device on the ground, spread your feet apart, hold the grip device with both hands at the same time, and then slowly grip the grip and clamp it for about 5-10 seconds each time, and repeat many times after relaxation. 5. Put the grip on the ground, spread your feet apart, grip the grip with your thumb and ring finger, and then slowly clamp the grip with the rest of your fingers, clamping for about 5-10 seconds each time, and repeat many times after relaxing.

A grip is a piece of equipment used to exercise finger and wrist strength, and it usually consists of two handles and an adjustable spring or cylinder. Here are the basic steps to practice with a grip device: Hold the grip device:

Hold the grip grip in your hand with your fingers and palms firmly gripping the handle. Practice squeezing: Squeeze the handle inward until you can't squeeze anymore.

Hold this position for 2-3 seconds, then slowly release the handle to return the grip to its original state. Practice backsqueeze: Splay the handle outwards until you can't open it anymore.

Hold this position for 2-3 seconds, then slowly release the handle to return the grip to its original state. Repeat: Repeat the exercises above, gradually increasing the number and strength of squeezing and opening the handles.

According to your actual situation, you can choose the intensity and number of exercises that suit you. Practice your wrist: Hold the grip device in your hand with your wrist on a flat surface so that the handle of the grip is down perpendicular to the plane.

Then bend your wrist upwards so that the handle of the grip is straight up, hold this position for 2-3 seconds, and then slowly relax your wrist to return the grip to its initial state. Precautions: Beginners should choose a grip device that suits them, and don't choose a grip device that is too difficult or too light.

Beginners should start with small, lightweight levels of training and gradually increase the intensity. When practicing, pay attention to the stretching and relaxation of the trembling hand muscles, and avoid overusing the hand muscles. Don't use too much force when exercising, as this can cause damage to your hand muscles or joints.