Modern people attach great importance to physical exercise and collectively realize that everyone has different hobbies. Some people like to practice their hands. I've compiled some information about Aauto Quicker's power method for you. Let's have a look.
Aauto Quicker Strength Training 1 Method Everyone's exercise goals and conditions are different, and everyone will choose a venue or equipment that suits them. But everyone will definitely choose simple and convenient equipment or methods when practicing.
The most effective way to practice hand strength. The strength of exercising hands is also inseparable from the strength of practicing arms. Generally, you can practice some introductory musical instruments at first, so that you can spread them out slowly.
The simplest exercise does not require equipment, and can be practiced in most places. It belongs to handstand. Handstand can be a full-body physical exercise, which can support the body with both hands or with one hand. This will exercise your arms.
Hand strength exercises include simple equipment exercises, such as dumbbells, tensioners and handles. In some sports equipment sales, there will also be some arm training strength. Find the one that suits you, or consult professional sales to choose the one that suits you.
Contact with some public facilities, that is, outdoor sports. Horizontal bar, parallel bars and other representative equipment, as well as some new training equipment. As long as you want to practice, there are many ways
Summary:
1, practicing hand strength There are many things in life, and handstands can be practiced everywhere.
There are many kinds of home appliances, so you can choose the one that suits you.
3, everyone's foundation is different, choose the one that suits you.
The method of practicing hand strength 2 quickly refers to lying support. Do sit-ups with ten fingers on the ground. The first step is to exercise the forward flexion and wrist strength of sitting posture. The longer we persist in this stage, the better the actual effect will be.
Hold the lifting body with both hands. That is, hold a rollover bar that vertically divides the ground with both hands and lift the human body to a plane parallel to the road surface. It sounds incredible at first glance, but it's not too difficult. If you can do 100 finger rests in one breath, you have the ability to lift your hands sideways. The longer the exercise time, the greater the compressive strength. This method is to exercise the explosive power of your wrist.
Methods to improve hand strength: hand strength training can focus on three levels from top to bottom from shoulder dislocation; According to the bending arm
Exercise biceps brachii; Exercise wrist flexion and upper arm flexion according to various elbow flexion and extension postures; According to the wrist flexion and extension posture, improve the coordination of arm muscles and work resistance. Special training tools can be dumbbells, barbells or other hangers.
Grip strength is influenced by three factors:
First, the strength produced by flexor digitorum during isotonic contraction is called dynamic grip strength, which is the decisive factor of grip strength.
Second, the force produced by isometric contraction of flexor digitorum is called static muscle strength. It can maintain a certain posture of fingers and maintain a joint force between small muscle groups by exerting force.
The third is the correct grip posture, and the small hand muscles that play the role of confrontation, cooperation and fixation play a coordinating role in the grip movement.
Ways to increase grip strength:
By bending your arms to exercise biceps brachii, you can add some push-ups as an auxiliary training.
You can practice barbells and increase the grip of your fingers. Hold the barbell above your head and hit it forward, being careful not to hit your own feet.
Increase the coordination of your whole body muscles through sit-ups, running and other exercises.
Methods of practicing hand strength quickly 3. Anatomy of hand muscles
Hand muscles are complicated, but the source of grip strength mainly involves hand muscles and forearm muscles.
Most anatomical maps of arm muscles on the Internet are ferocious and horrible. Watch cartoons.
The yellow part refers to extensor carpi ulnaris, the purple part refers to extensor carpi radialis, and the light blue part refers to extensor carpi radialis. These three are more important.
Then there are the hand muscles, and the thumb muscles are very big, which is related to the grip strength we will talk about later.
Types of grip strength and grip strength training
There are three kinds of grip strength of human hands: grip strength, squeezing force and supporting force. These three different types of grip strength also have different training methods.
power of gripping
Clamping force, also called clamping force, refers to the ability to hold something between thumb and finger. In this process, the thumb exerts an inward force, while the other finger exerts an opposite force on the thumb to balance. Try to hold a piece of paper with five fingers, and then pinch the paper into a ball with your fingers near the middle. This is a simple expression of grip strength.
How to practice grip strength? There are two ways to strengthen grip strength: horizontal and vertical grip strength training.
Horizontal training is like this: take a barbell piece, then grab it from the ground, hold it tightly at the same time, lift it to a certain height, hold it in mid-air for a few seconds and then put it back. In daily life, you can also use some easy-to-master objects, such as sandbags and clothes that have absorbed water, so that you can practice at home.
Vertical training only needs to clamp the barbell pieces from both sides, and then it is the same as horizontal training. Hold it in mid-air for a few seconds before putting it back. If you need to increase the weight, you can clip more barbell pieces. You can practice at home with some heavy picture books and books.
Squeezing grip strength
Ordinary fist-clenching posture is a very good expression of squeezing grip strength, and some grip strength devices are specially used to train this squeezing grip strength. Squeezing is also used when shaking hands in life, and squeezing a can is also used. Different from the grip strength, the squeezing grip strength does not need the thumb to participate, and more often, the remaining fingers exert squeezing pressure on the palm inward.
How to exercise the squeezing grip? Some cheap and easy to use grips on the market are good. This kind of grip should be familiar to everyone from small to large. It can not only exercise, but also decompress well.
In addition, there is a kind of squeezing grip strength training that can be carried out at home: twisting towels and sheets.
Have you ever encountered such a problem in your life-after washing the sheets (yes, many people don't use the washing machine to wash them, but soak them in a bucket and wash them by hand), they can't twist them. But in others' eyes, they can twist the sheets and towels out with a little force because their grip is stronger.
So you can also simulate this kind of living scene during training. Soak a towel or bath towel in a bucket, and then try to squeeze the water out of the towel.
How to quantify this training? Make a mark on the bucket and suck as much water as you squeeze out. Also, you can fold the towel in half to increase resistance.
In addition to twisting the towel horizontally, you can also twist the towel vertically. The effects of these two methods are not the same, so make as many changes as possible when doing it.
Support grip strength
Supporting grip strength is a very common type of grip strength, for example, we hold a hammer in our hand, carry a suitcase, and carry a handbag when we come back from shopping in the supermarket ... all these need supporting grip strength. This power can keep your grip stable and pay more attention to the time dimension.
For bodybuilders, grip strength is most easily reflected in pull-ups. If your grip strength can't keep you long enough, your back muscle strength is useless.
How to train support grip strength? There are two "stupid" methods: pull-ups and farmers.
There are different variants of pull-ups hanging upward. The easiest thing is to hang on the horizontal bar naturally, and the most difficult thing is to pull it to the highest position (whether it is a front grip or a reverse grip, to ensure that the chin exceeds the horizontal bar) and then stay. Set a countdown of 20 to 30 seconds (or even longer) at a time.
When hanging, you can add some extra weight to your body or loosen your thumb, which will make it more difficult for you.
Farmers' walking is a relatively simple but effective training, which is actually imitating our normal life and walking with loads. Because no one has used this routine as training before, many people will find it strange (very common in crossfit and Hercules training). In the gym or at home, it is easy to realize farmers' walking training, such as lifting dumbbells and barbells in the gym and carrying buckets and suitcases at home. When walking back and forth, you must persist until you can't hold on.
In some fitness theories, there is a bucket effect. It means that if the grip strength is not effectively improved, it is difficult to make greater progress in hard pull-ups
These simple and effective grip strength training can help you improve your grip strength anytime and anywhere in the gym and at home. Then, cherish every training time!