How to improve grip strength In our life, it is often found that people with strong hands seldom get sick. Needless to say, so are men and women.

Sports experts believe that the exercise of grip strength is helpful to improve life expectancy and health quality through investigation and research. Especially for women, grip strength has a greater impact on women's health than men. Women with strong grip strength live longer, have younger appearance and are healthier than women with weak grip strength.

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 very important for women's longevity, health quality and beauty.

Practicing grip strength can not only activate the brain, but also make you younger. Grip Strength Body Mass Index (BMI), 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. Grip strength test can also show the aging degree of human body sensitively, so it has become one of the items of national physical fitness test in China.

In addition, generally speaking, there is not much difference in grip strength between the left and right hands. An important purpose of grip strength test is to see whether the strength of a person's left and right hands is consistent. If the difference is far more than 2 kg, it may be a reflection of some diseases. Fingers and toes are the axes of the south and north poles of the earth. The spinning globe is the muscle of the whole body, and the equator is the heart.

It is necessary to regularly train the muscle strength of ten fingers and toes, keep a dynamic balance with the muscle rhythm of the whole body, and pursue muscle exercise to protect the healthy state of joints. Grip strength, like other muscle strength, will be used in and out, and needs to be improved by practice.

There are many ways to improve grip strength, but experts do not advocate simply exercising grip strength. For example, training the left and right sides is also very important, because it can * * * the nervous system, maintain the balance of the body and promote the coordination of human activities. Therefore, comprehensive physical exercise is scientific and reasonable.

The comprehensive application of various methods can improve the grip strength and strengthen the body. Here are some ways to practice grip strength (without professional equipment): Exercise can actually be carried out in daily life, mainly to cultivate the consciousness of integration of life and health care.

The first method: Do push-ups and pull-ups by relying on the antagonistic contraction of muscles (1) without anything to pinch or hold. Stick to it for more than a year, and the muscles are out. The key is to persist and have enough training-but you must sleep well and eat enough, or you will get thinner and thinner. You can do more rock climbing if you can. When you climb a rock, you have to use your grip completely.

2 abdomen, chest out, back out, jaw closed, hands hanging down or 90 degrees, fingers forcibly opened and then clenched fists, feet and ten toes firmly grasping the ground. Heels rise and fall with the rhythm of ten toes opening and closing, and at the same time grind their teeth and stare; Every time you sweat all over, your heart rate will increase.

This method has a guide chart in ancient times, and persistence in practice can preserve health and prolong life. (Every time I hold my hand hard, I can still insist on doing dozens of push-ups, and the effect is better. ) 3 Open your palm and make a fist while knocking down.

Thumbs together, the other four fingers open to make a fist. Hold your fingers tightly from left to right or from right to left, and then straighten them.

4 abdomen, chest and back, chin standing; Make a fist with one hand, open your fingers with the other hand, and then hug the fist-clenched hand with all your strength. Use your toes and cross your left and right bows; Every time you sweat all over, your heart rate will increase.

The second method: with the help of foreign objects 1 daily weightlifting 10 to 20 minutes. For example, (1) pick up two wide bricks and hold them vertically. If you always want to slide down because your head is big, hold them tightly.

If you practice this for a long time, you will find that the back of your hand is fleshy, but the palm is a little rough. Or: use a big brick or a thick book that looks like a brick (the weight is controlled by yourself): A Hold it with both hands and put it down.

B grasp with both hands, and suddenly move up and let go when falling freely. C grab it with both hands, move up suddenly, and let go. Then clap your hands, grab both hands and suddenly move up and let go. Then clap your hands, grasp with both hands, grasp with both hands. After moving up, throw it with the center of the brick as the vertical axis and rotate it 180 degrees, then let go and grab it again (you can rotate it several times after you are proficient). F grab it with both hands, move it upward, and throw it with the center as the horizontal axis. Grasp it after +080 degrees (you can turn it several times after proficiency) (2) Hold the broom or mop in the palm of your hand, and pinch it with your five fingers to keep it vertical all the time. This method is more helpful to strengthen the grip strength of the left hand.

(3) Take a cup and pinch a mineral water bottle; Or pick up a basin filled with a certain amount of water with one hand and five fingers, and grab a bucket with five fingers. (4) pinch eggs; Pinch walnuts (rubbing two walnuts back and forth in the palm of your hand can move each finger well), which can not only improve the flexibility of your fingers, but also improve your grip strength.

(5) Grab the basketball with one hand. If your hand is small, grab it hard. Although you will be unstable, it will also exercise your grip. Basketball players can put more energy into the racket. (6) Improve the grip strength by practicing calligraphy, especially brush calligraphy.

In traditional calligraphy practice, the teacher will suddenly draw a brush for you; A person with a good foundation, strong hands and strong writing skills. (7) bus practice grip strength.

On the bus, stand without sitting, stretch out your left hand or right hand, grab the crossbar overhead and alternate from time to time. Abdomen, chest, hips, slowly stand on tiptoe, feet; And even if the other hand is lifting a heavy object, don't put it on the ground, but take a paw to lift the heavy object and increase the grip strength.

These can effectively train muscles, protect joints and prevent tendon strain. (eight) arm wrestling with people; Or shake hands, squeeze each other hard in the game, and once you feel pain, let go of shaking hands to relax your palms.

(9) Hang a weight of 0.2 to 1 kg with a short stick about 80 cm long and a rope about 50 cm at one end. Then: hold the handle of the stick and shake your wrist left and right, so as to keep the position of the other end basically unchanged.

Hold the handle, pick up the stick and put it down. Hold the handle and point the cane forward. The third method is to enhance the grip strength by improving the flexibility of fingers. Experts believe that because the area of the brain that dominates the hand is many times larger than that of the foot or other joints, strengthening the flexibility of fingers can also enhance the grip strength in daily life.

(1) You can learn puppet dance. Let the five fingers open vigorously, with a sense of rhythm, and at the same time, in an interesting way.

How to practice grip strength

First, the exercise method of grip strength

Grip strength reflects the strength of forearm and hand muscles, which 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, hugging, pulling, dragging, twisting and moving, they can successfully complete these activities if they have a strong grip. Therefore, physical experts believe that grip strength is an important aspect of reflecting people's ability to survive and move.

Grip strength is affected by three factors: first, the flexor muscles produce strength during isotonic contraction, which is called dynamic grip strength and 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.

Methods of strengthening grip strength: the practice of strengthening grip strength 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.

Grasp the hand, how to practice this thing? Is it grip strength or wrist strength? How can I practice my talents?

Gripper can not only exercise grip strength and wrist strength, but also prolong life. To exercise grip strength or wrist strength, first of all, the human forearm is suitable for multi-angle and multi-type training, so different movements are needed to improve grip strength or wrist strength. 1. Holding device. Don't use the plastic clamping device, squeeze the plastic clamping device one million times (this is an example of repeated efforts and wrong application). This method is not difficult for my grandmother. That kind of grip, with a resistance of only 30 kg, is not helpful to the development of forearm muscles. Buy a type A professional grip, weighing 100 to 500 kg. 2. Dumbbell wrist bending, generally 10 to 20kg is enough. 3. One kilogram of stick practice. Set your own weight. 4. arm training. Holding your hands against the spring in the middle is very helpful for grip strength and wrist strength. Pay attention to primary training and don't overtraining. At the same time, we should also train the forearm extensor. Playing so much and practicing for a few years can reach the basically invincible level of internal wrist wrestling in this city. Of course, the biceps should also be strengthened.