Previous studies have found that every five kilograms of grip strength increases the risk of death 16%, and the risk of heart disease and stroke increases by 7% and 9% respectively. The heart is like the engine of a car to the human body. The heart beats normally and the human body is full of energy. Once heart disease affects heart function, the output of the heart decreases, the blood supply of various tissues and organs decreases, and people's physical strength naturally declines.
So don't ignore the importance of grip strength. Generally speaking, the grip strength of 40-year-old men is 43-50kg, and that of women is 27-3 1kg. The body mass index of grip strength can better reflect the relationship between grip strength and body weight, and the calculation formula is: grip strength body mass index = grip strength (kg) ÷ body weight (kg) × 100. When testing the grip strength index, the feet naturally separate into an upright posture and the arms naturally droop. Hold the hand dynamometer tightly and record the scale of the dynamometer pointer. Test twice, take the best score and divide it by your own weight to get the grip strength index. Generally, the normal grip strength index should be greater than 50. Once the grip strength is found to be decreased, it is necessary to consider whether the heart function is decreased or there is systemic arteriosclerosis, and go to the hospital for cardiology examination.
"Too many people ignore the exercise of grip strength, especially now the grip strength of female compatriots is generally poor." Xu Ying, a 35-year-old fitness expert, has been keeping fit for more than ten years. Xu Ying told reporters that the importance of grip strength has been generally ignored. "Many years ago, I began to pay attention to grip strength practice under the guidance of professional personal education. The benefits of exercising grip strength are systemic. The source of grip strength is mainly forearm, not palm or finger. The movement of five fingers pointing to the palm together is mainly controlled by forearm flexor, while the movement of five fingers protruding from fist is mainly controlled by forearm extensor. Simply put, improving the strength of forearm flexors can effectively improve grip strength. "
Here, Xu Ying also shared four tips for exercising grip strength:
The first method-lift: stand with your feet slightly wider than your shoulders, grab a kettle bell with your backhand, bend it down slowly, while keeping your knees slightly bent, lower the kettle bell to the bottom position, then slowly rise to the starting position, and repeat. When lifting the kettle bell upward, keep your back straight. Don't arch your back when you reach the top, then slowly descend and return to the starting position and repeat.
The second method-grip device: grip device is a small fitness equipment, which can be used in various ways, such as holding it with one hand or two hands, holding it up or down, or double clamping it. Each posture exercises different muscles, so you can practice in another posture. Generally speaking, when using the grip, hold it for about 5 seconds and hold it for 20 times in a group, which is better. Before use, be sure to check the connection of the handle. If looseness is found, it should be adjusted in time to avoid safety problems.
The third method-pinch: the ball is not big, it is in the palm of your hand. Hold the ball in your hand and squeeze it hard, so that you can feel the pressure brought by holding the ball to your fingers. Generally, hold it continuously for 20 times and rotate it. After a while, I will feel numb and hot in my palm, and then I will feel very comfortable. Because when the ball is squeezed hard, the elastic ball deforms and fills the palm, and the ball can effectively stimulate the main acupoints of the palm, promote blood circulation and achieve the effect of exercise and health care.
The fourth method-grasping: choose a dumbbell with the right size, just one hand can grasp one side of the dumbbell and pull it up, and then suddenly switch to the other hand to grasp the dumbbell. Note that the weight of dumbbells should not be too heavy, it should be around 10 kg. Lift with one hand, grab with another hand, sink, repeat.