When you get on the bus, grab the overhead crossbar with your hands, and then practice relaxing and tightening alternately. Moreover, it is very helpful to practice grip strength by abdomen, chest, hips and feet.

2, carrying heavy objects

Lifting heavy objects 10~20 minutes every day is also helpful for practicing grip strength. Books, chairs, etc. Can be used to exercise grip strength. Of course, if possible, it is best to choose dumbbells or hand grips. If not, hold the broom or mop head in the palm of your hand and lift it vertically with your fingers. This method is also very helpful to enhance the grip strength of your left hand.

Step 3 push-ups

Hands support the body, arms are perpendicular to the ground, legs extend to the back of the body, and the head, neck, back, hips and legs can be kept in a straight line with hands and toes. The focus of the action is to keep the whole body straight and level.

Push-ups are more difficult, so you can practice them on your knees first, and then practice them step by step until you reach the lying finger support with ten fingers on the ground.

Step 4 stand up and clench your fist

Take the abdomen, chest and jaw and stand correctly, with hands hanging down or at 90 degrees, fingers forcibly opened, then fists forcefully, and ten toes on feet firmly grasping the ground. Heel stood on tiptoe and fell at the rhythm of ten toes opening and closing. In addition, you can also make a fist with one hand, open your fingers with the other hand and make a fist hard. Use your toes, bow left and right, and cross. Every time you sweat all over, your heart rate will increase.

Step 5 pull-ups

The practitioner stands on the stool, holds the bar with his arms bent back, and his hands are shoulder-width apart, so that the bar is under his chin, then his feet leave the stool and make a static and hard-hanging posture, but his chin is not allowed to hang on the bar. The longer the suspension time, the better. Practice 2 ~ 4 times. Practitioners can use railings, door frames, etc. Do pull-ups. You can practice hanging at first.

6. break your wrist

Find a male compatriot to break his wrist. Two people sit opposite each other across the table, with elbows on the same plane, each stretching out a hand to hold each other back, each grasping the root of each other's thumb, and after the two arms are vertically crossed and straightened, the referee gives the order, each exerts his strength, and the opponent's hand presses down on the desktop to win. During the competition, both elbows should not leave the same plane.

In addition to the strength of wrist muscles, biceps brachii, forearm flexors, triceps brachii and radial brachialis will also be driven. It may cause sprains in muscles such as arms and shoulders, and may even hurt bones. So everyone should pay more attention.