The detailed course of grip strength training method, now many people start to exercise, we will use many fitness tools in fitness, grip strength is one of them, but many people don't know how to use grip strength. So now share a detailed tutorial on grip training methods.
The detailed course of the training method of the grip is 1 1, and how to use it.
When using the grip, you need to take four fingers as a point, thumb and jaw as a point, and clamp it at the middle two points. There are many grip styles on the market, but the basic exercise principle has not changed much. There is a grip with LCD digital display, which can adjust the position of the handle and is suitable for people of different ages.
2, posture
The grip can have one hand, two hands, upper grip, lower grip, double grip and other postures, and the corresponding parts of each posture are also different. One-handed practice is given priority to with one arm, and both hands can practice the coordination ability of both arms.
3. Time and frequency
Don't let go immediately after clenching. It lasts for 5 seconds. Hold 20 blocks in a row, and you can practice 5 groups a day. For beginners, you can appropriately reduce the number of times and practice 2 ~ 3 groups to gradually increase the difficulty, so as to avoid the phenomenon of muscle strain.
Can I practice my grip every day?
Generally speaking, it is best not to practice every day. When your forearm is hot and you feel bloated, you can.
Use different exercise methods such as one hand, two hands, upper grip, lower grip and double clamp. It is small and light, easy to carry, and it is not restricted when used. It can exercise your hand strength at any time, relieve fatigue, strengthen muscles and enhance blood circulation. Long-term use will help prevent rheumatoid arthritis. It is an indispensable small instrument for sports and fitness.
Benefits of holding device
1, with strong arms, exposed veins and obvious muscles, showing male masculinity. You can thin your belly and experience it yourself. Adjust the physiological functions of heart, liver, spleen, heart, kidney, large intestine and small intestine respectively, relax muscles and tendons, dredge collaterals, treat diseases and strengthen the body, enhance physical fitness and prolong life.
2. Children's sports can promote the growth and development of skeletal muscle, exercise the body's balance function, enhance physical fitness, improve attention, willpower and self-confidence, be conducive to mental and intellectual health, and develop human potential; Young people practice, adjust the balance of nervous and endocrine systems, eliminate stress and maintain youthful vitality.
3. Cooperate with the shuttlecock movement to achieve the purpose of comprehensively regulating the body and mind, which is similar to Qigong's opening the second pulse of Ren Du. And it is definitely something that anyone can work hard to achieve.
What's the use of the grip?
1, enhance hand strength
Using grip strength practice can exercise hand muscles, enhance hand strength, make arm muscles stronger, and facilitate grasping and lifting things.
2, enhance finger flexibility
When fingers use the grip, they can enhance the flexibility of ten fingers through constant grasping and other actions.
Step 3 relieve fatigue
After a day's work, exercising with a grip can help relax hand muscles and relieve fatigue in these parts.
4. Promote blood circulation
Grip strength exercise helps to promote blood circulation in the arm and prevent numbness in the arm.
Step 5 prevent arthritis
Grasping hands can move arm joints, accelerate blood circulation, maintain joint blood circulation, and prevent inflammation and rheumatoid arthritis.
6. It has the effect of rehabilitation training
For people with hand muscle and soft tissue injuries, grip strength can be used as a rehabilitation training tool to help them recover as soon as possible.
7. Prevent heart disease
Grip exercise can enhance the contraction of the heart and prevent the sudden attack of heart disease. It can also prevent and treat thrombosis.
8. Prevention and treatment of cervical diseases
Regular use of grip exercise can play a better role in the prevention and treatment of cervical spondylosis.
9, prevention and control of rat hands
Nowadays, office workers need to repeatedly type on the keyboard and move the mouse every day. Wrist joint paralysis, swelling, pain and spasm due to long-term intense, repeated and excessive activity. Using the grip helps to relieve this symptom.
10, which is helpful for longevity.
Grasping hands can enhance grip strength, people with strong grip are stronger, and a strong body can ensure the normal operation of various organs, so they can live longer. Because women's natural muscles are not as good as men's in quantity and quality, their cardiac ejection function, arterial oxygen carrying capacity and venous blood return are not as good as men's. Therefore, the increase of grip strength will have a greater impact on women.
Grip strength training method detailed tutorial 2 Grip strength is the strength produced by holding grip strength with one hand, which is displayed in kilograms. Body mass index of grip strength, that is, grip strength per kilogram of body weight, not only reflects the strength of forearm and hand muscles, but also reflects the overall strength of all muscle groups and muscles in the whole body. The most commonly used instruments for training grip strength are grip strength device, grip strength ring, grip strength stick, dumbbell, stretcher and so on.
The benefits of exercising grip strength
Regular exercise of muscle strength of ten fingers can keep the dynamic balance of muscle rhythm of fingers, toes and whole body, which is beneficial to health care.
Exercise grip strength is to exercise hand strength, which can relieve fatigue, strengthen muscles, enhance blood circulation, help promote blood circulation, maintain blood circulation of joints, help prevent rheumatoid arthritis and not easily lead to inflammation.
According to a 20-year follow-up study of more than 400 elderly people in Tokyo, Japan, the impact of grip strength on women's health is greater than that of men. Women with strong grip live longer than women with weak grip. Because women's natural muscles are not as good as men's in quantity and quality, their cardiac ejection function, arterial oxygen carrying capacity and venous blood return are not as good as men's. Therefore, the training of grip strength is particularly important for women's longevity and health quality.
Exercising grip strength enhances the grip strength of hand muscles, making it easy to grasp and lift things. Conducive to the blood circulation of arms and arms, so as not to suffer from arm numbness. Make the arm muscles stronger and relieve the fatigue of these parts. Prevent the occurrence of joint diseases such as rheumatoid arthritis of the arm.
Exercise grip strength is helpful for patients with hand muscle or soft tissue contusion to recover as soon as possible. Prevention and treatment of thrombosis. Enhance cardiac contraction and prevent heart attack. The best simple and applicable exercise tool for preventing and treating cervical spondylosis and patients with cervical spondylosis. Can be used for treating mouse hands, and has special regulating effect on obese people and patients with chronic gastrointestinal diseases.