Recently, a friend said that the barbell fell off because of insufficient grip strength when pulling hard, and the dumbbell kept shaking when pushing the chest.
It is very important to choose dumbbells that we can control during training, because it can avoid the risk of injury and make our movements more standardized and efficient.
However, with the enhancement of muscle strength, only by strengthening our training intensity can we make our muscles grow better. Therefore, grip strength is a knowledge point that we have to understand sooner or later.
So today I'm going to walk into the grip strength and see how to strengthen our grip strength and make us more efficient in training.
The first action
Although it is to train our grasping ability, we should not neglect to open our fingers before grasping something, so we should also train this action properly.
We can buy that rubber band. After the five fingers are close together, we can wrap the rubber band around the outer edge of the fingers and then force it to open. You will find that the back of your hand will have an obvious feeling of sobbing.
Or you can put a pot of rice if you don't feel bad. Put your hand into the innermost part of the rice basin and make a fist, then open it hard. You can also practice this action repeatedly.
The second action
It's a forearm trainer. We can do two different actions with this equipment.
The first is that when you are doing it, your arms are raised horizontally in front of you; The second is that the elbows and palms bend down, because the muscles exercised by these two movements are different.
Don't forget to find a support to support your arm, or you will practice your deltoid toes, because you are lifting and rolling forward. Equivalent to the static training of your deltoid toes.
These two movements are specially designed to practice grip strength. It is worth noting that the second movement can practice your forearm at the same time, which is a very efficient training movement.
Of course, in addition to training grip strength, we can also train grip strength in daily training.
For example, when doing pull-ups, you can hang yourself with a towel, which is also a way to train your grip.
Or when pulling back, this instrument can also be made by hanging a towel.
Moreover, when pulling or rowing, you can wrap the barbell with a towel, or you can buy a special grip roll, which can be wrapped on the barbell or dumbbell.
Practice grip strength in daily training.
Speaking of which, Bian Xiao suddenly found that the first movement seems that some gyms don't have this forearm trainer. The second action and the following action are more troublesome, so everything should be prepared.
So, Bian Xiao thought of a time-saving and labor-saving method: just hold the barbell piece with your hand, and the longer you keep it, the better.
Remember to hold it in the air with your fingers, not at the barbell. (The picture below is wrong)
As for the intensity of training, everyone can do every movement when practicing, and try to stick to it for a long time.
For example, the first action lasts 60 seconds, then the second action lasts 60 seconds, and then the third action, all actions are counted as a group.
In fact, in the second or third group, there is no strength. You can train two or three times a week like this, depending on your ability.
In addition, I think the hand muscles are small muscle groups, which recover faster. Don't worry too much about muscle soreness affecting your life.
Some judo athletes are also using the moves shared by Bian Xiao above, because Bian Xiao was lucky enough to watch their training.
Ok, that's all for today's teaching. Friends you like can pay attention to it. Thanks for your support.