Farmers walk: farmers walk with heavy objects, which can be dumbbells, kettle bells or barbells specially made for farmers. Not only can you train your grip strength, but you can also train your cardiopulmonary ability. We strongly recommend that you do this.
T-BAR grip hard lift: this is the training method introduced in the special article of T-Nation, a foreign fitness website. T-bar grip is used for hard lifting, because the bar is thin, it needs a lot of forearm and grip strength when grasping, and then grip strength training!
Pinch the lever piece: directly pinch the lever piece. The heavier the lever, the harder it is to pinch. This is also a method.
Our forearm contains two groups of antagonistic muscles, which cooperate with each other and give us a strong grasping ability. They are: (1) refers to the flexor muscle, and when contracting, both hands make fists like fists; (2) The extensor digitorum, located on the upper side of the forearm, is responsible for restoring the clenched fist to the extended position. Strengthening our flexors can improve our grasping ability, but at the same time, we should pay attention to the training of their antagonistic muscles-extensor digitorum.
Here are some ways to indirectly improve grip strength, some of which can be carried out in a non-fitness environment, while others require special equipment. These actions can provide strong support for you and your customers:
Towels are used instead of nooses in rowing training. Pass the towel through the rope hook, step on the ground with your feet firmly and keep your spine neutral. When rowing, palms up and elbows as close to your body as possible.
Finger support, support the ground with ten fingers, complete as many push-ups as possible before the fingers feel tired, and then retreat to the kneeling position, leaving the fingers exhausted. Rest for 60 to 90 seconds and repeat 2 to 3 groups.
Rubber band training, this kind of training action can be easily completed even in office environment or home environment. Wrap the rubber band around your five fingers and practice opening your hands. Complete as many times as possible, rest for 60 seconds, and complete 2 or 3 groups.
Pinching tennis (squash) is a good way to increase grip strength and even relieve stress. Complete as many times as possible (or until you feel less stressed), rest for 90 seconds, and then complete another group if possible.