Grip strength is the strength produced by holding a racket with one hand, which is displayed in kilograms. Body mass index of grip strength, that is, grip strength per kilogram of body weight, not only reflects the strength of forearm and hand muscles, but also reflects the overall strength of all muscle groups and muscles in the whole body. The most commonly used instruments for training grip strength are grip strength device, grip strength ring, grip strength stick, dumbbell, stretcher and so on.
The benefits of grip strength
Regular exercise of the muscle strength of ten fingers can keep the dynamic balance of the muscle rhythm of fingers, toes and the whole body, which is beneficial to the body.
To exercise grip strength is to exercise hand strength. Yes, using muscles can strengthen muscles, enhance blood circulation, help maintain blood circulation of joints, help prevent and so on, and it is not easy to cause inflammation.
According to a 20-year follow-up study of more than 400 elderly people in Tokyo, Japan, the impact of grip strength on women's health is greater than that of men. Women with strong grip live longer than women with weak grip. Because women's natural muscles are not as good as men's in quantity and quality, their cardiac ejection function, arterial oxygen carrying capacity and venous blood return are not as good as men's. Therefore, the training of grip strength is particularly important for women's longevity and health quality.
Exercising grip strength enhances the grip strength of hand muscles, making it easy to grasp and lift things. Conducive to the blood circulation of arms and arms, so as not to suffer from arm numbness. Make the arm muscles stronger and relieve the fatigue of these parts. Prevent joints such as arms.
Exercise grip strength is helpful for patients with hand muscle or soft tissue contusion to recover as soon as possible. Prevention and treatment of thrombosis. Enhance the contraction of the heart and prevent the sudden onset of the heart. The best, simple and applicable exercise tool for preventing and treating cervical spondylosis. Can be used for treating mouse hands, and has special regulating effect on obese people and patients with chronic gastrointestinal diseases.
How to exercise grip strength?
1, take the bus
Every day on the bus, I will stretch out my left hand or right hand, grab the crossbar overhead and loosen and tighten it alternately from time to time. It is also beneficial to practice grip strength to close the abdomen, chest and hips, and slowly stand on tiptoe to close the feet.
2, carrying heavy objects
Lifting weights 10~20 minutes every day is also helpful to practice grip strength. Books, chairs, etc. It is 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. You can practice on your knees first, and then lie down with your fingers on the ground.
Step 4 stand up and clench your fist
Stand up correctly with your abdomen, chest and jaw closed, with your hands hanging down or at 90 degrees, your fingers open hard, then make a fist hard, and your feet hold the ground tightly with ten toes. 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.
5、
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. 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.
Health. com reminds that wrist wrestling requires not only the strength of wrist muscles, but also the strength of forearm flexors, triceps brachii and brachioradialis muscles. It may cause sprains in muscles such as arms and shoulders, and may even hurt bones. So everyone should pay more attention.
The above is a complete collection of methods to exercise grip strength introduced by the health care network. Grip device is a small device used to exercise people's wrist and arm strength. The use posture includes one hand, two hands, upper grip, lower grip, double clamp and so on. You can use it to practice grip strength.
Keywords grip strength, training,