The most effective way to practice hand strength is actually hand energy. Some people have little strength, while others have great strength. There are many ways to practice your hands and neck. Let me look at the relevant information about the most effective way to practice hand strength. Let's have a look.

The most effective way to practice hand strength is 1 hand strength, which reflects the strength of human forearm and hand muscles and is an aspect of whole body muscle strength. Strong grip strength shows that people have a strong ability to engage in fine wrist work, and it also plays an important role in whole body activities. For example, when people carry out activities such as lifting, holding, pulling, dragging, twisting and moving, they can successfully complete these activities if their hands are strong. Therefore, physics experts believe that the strength of hands is an important aspect of reflecting people's ability to survive and move.

Strength is affected by three factors: first, the flexor muscles produce strength during isotonic contraction, which is called dynamic grip strength, which is the decisive factor of hand 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.

Methods to strengthen hand strength: hand strength training can start from shoulder joint and focus on three aspects from top to bottom; Exercise biceps brachii of upper arm by bending arm; Exercise the flexors and flexors of forearm through various elbow flexion and extension exercises; Strengthen the cooperative confrontation ability of hand muscles through wrist flexion and extension. Exercise tools can be barbells, dumbbells or other heavy objects.

Grip strength is commonly called hand strength. Grip strength mainly depends on the strength of forearm and hand muscles. It is also a manifestation of the whole body muscle coordination.

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.

The most effective way to practice hand strength is to lie down. 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.

In fact, hand strength can be divided into three parts: finger strength, grip strength and wrist strength.

For finger exercise: finger grip, rock climbing and other methods can be used. If you can't hold your fingers at first, you can face the wall and gradually apply force to your fingers in a finger-holding posture, three groups a day, ten times in each group.

For the exercise of grip strength: we can use the grip strength device and choose the appropriate grip strength, three groups a day, ten times in each group; Then pull-ups; In addition, playing the piano is also one of the ways to exercise finger strength and grip strength.

For the exercise of wrist strength, you can use dumbbells or some gym equipment to exercise by bending dumbbells.

Of course, most hand exercises complement each other, and most movements can be practiced at the same time. The key to the output effect is whether you can persist.

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.

The most effective way to practice hand strength 3. A strong handshake makes people's hearts healthier.

According to the Daily Mail, shaking hands can reflect the future health. A lot of research shows that a firm handshake can protect us from diseases such as heart disease, diabetes and dementia. At the same time, a weak handshake may make us lose our health and wisdom prematurely.

1. In a study of 5,000 people, the investigators of Columbia University found that men with strong grip are more likely to get married than men with weak grip, and women's grip strength will not affect their marital status.

2. A 17-year study of nearly 7,000 people by University College London found that a small amount of grasping will increase the risk of death, especially cardiovascular disease, lung disease and cancer. In fact, an analysis published in The Lancet on 20 15 shows that a weak grip indicates premature death.

In March this year, Queen Mary University in London conducted a study on 5,000 adults. The results show that the person with the strongest grip has the healthiest heart.

In April this year, a study of nearly 500,000 Britons showed that people with strong grip have healthier brains in their later years. It is found that healthy middle-aged people with strong grip perform better in memory test, reasoning and quick thinking. People with weak grip are more likely to suffer from chronic inflammation, which will damage brain nerves and lead to mental decline with age.

A study co-authored by Dr. Faith found that the positive connection between strong grip strength and healthy brain appeared for the first time between the ages of 40 and 55. It is easy to exercise muscles and improve grip strength at this stage.

Hand weakness may also be a precursor to stroke.

According to a study published in The Lancet magazine, people who shake hands weakly are more likely to have a heart attack or a stroke. If you hold something with your hand, your arm suddenly loses its grip strength, sometimes accompanied by unclear speech, and returns to normal after a few minutes, which may be a precursor to a stroke. The greater the strength loss, the higher the risk.

Researchers from McMaster University in Canada conducted an average of four years' follow-up survey on nearly140,000 people aged 35-70 from 17 countries, and assessed their grip strength with a handle dynamometer. The results showed that the risk of death due to cardiovascular diseases increased by 17%, the risk of death due to non-cardiovascular diseases increased by 17%, and the risk of heart attack and stroke increased by 7% and 9% respectively.

Based on this, the researchers analyzed that strengthening the grip strength of patients with cardiovascular and cerebrovascular diseases may help to prolong their life. However, grip strength varies according to individual figure, weight and race. The relationship between grip strength and cardiovascular and cerebrovascular diseases in China needs further analysis.

Formula for measuring grip strength.

Grip strength can reflect the strength of the whole body, so it is included in the national physical fitness test in China. For the elderly, the grip strength test can also sensitively show the aging degree of the body. So, how do you know your grip strength?

Grip strength is usually measured by a grip strength meter, and whether it meets the standard can be judged by the following three aspects:

Grip strength index

Grip strength and body mass index can better show the relationship between grip strength and body weight. Generally, the normal grip strength index should be greater than 50.

Calculation formula: grip strength body mass index = grip strength (Kg)÷ body weight (Kg)× 100.

Right hand strength

Usually, the grip strength of the dominant hand is slightly greater than that of the non-dominant hand, which is generally 1~2 kg, and the difference is not too big. If the strength of the left and right hands is very different, it may be a sign of some diseases. It is recommended to see a doctor in time.

Popular standard

Generally speaking, the grip strength of 40-year-old men is 43, 5~49 and 5 kg, and that of women is 27~3 1 kg.

Five methods of exercising hand strength

People with weak grip can try to do the following exercises:

1, lifting heavy objects: many things around you can be used. Some professionals can use barbells and dumbbells. If you feel troublesome, you can buy a large bottle of mineral water and lift it 10~20 minutes every day.

2, equipment: you can also exercise grip strength with tools such as grip strength and dumbbells. Practice holding the racket for 20 to 30 minutes every day until you can't hold it; Dumbbell anti-wrist movement: pay attention to keep your arm close to the chair, free your wrist and exercise with your wrist.

3, push-ups: pay attention to keep the head, neck, back, hips, legs in a straight line.

4, the farmer walks: the method is very simple, grab the dumbbell with both hands and walk back and forth, the distance is 15 ~ 20 meters. During the process, remember to keep the spine neutral and the trunk stable. This action can not only exercise the grip strength, but also help to establish a good sense of balance.

5. Pinch the tennis ball: Pinch the tennis ball with all possible strength for 5~ 10 seconds, and then release it for 5 seconds; Repeat this action at least 5 times.