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, left-right training is also very important, because it can stimulate the nervous system, maintain body balance 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 using professional equipment)
Lead: In fact, exercise can be carried out in daily life, mainly to cultivate the awareness of the integration of life and health care.
The first method: don't pinch or hold anything, but rely on the antagonistic contraction of muscles.
1 Do push-ups and pull-ups (pull-ups can be hung for such a long time at first). Stick to it for more than a year, and the muscles are out. The key is to persist and have enough training-but 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. )
Open your palm and make a fist when you knock 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 lifting weights every day 10 to 20 minutes. take for example
(1) Pick up two wide bricks and lift them vertically. If you always want to slide down because your head is big, you should hold on to them. 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 determined by yourself):
Grab your hand and put it down.
B grab it with both hands and move up, suddenly let go, and then grab it when it falls freely.
C grab it with both hands, move it up, suddenly release it, then clap your hands and grab it again.
D Grab it with both hands, move it up, suddenly release it, then clap your hands and grab it again.
E Grasp it with both hands, move it upward, throw it around with the center of the brick as the longitudinal axis, rotate it by 180 degrees, and then let go and grasp it again (you can turn it several times more after proficiency).
F Grasp it with both hands, move it upward, throw it around with the center as the horizontal axis, flip it 180 degrees, and grasp it again (you can turn it several times more after proficiency).
(2) Stand the broom or mop in the palm of your hand and pinch it with 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, let go of the handshake and do palm massage to relax and eat pain.
(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 club forward for recycling.
The third method: enhance the grip strength by improving the flexibility of fingers.
1 Experts believe that because the brain dominates the hand many times larger than the foot or other joints, strengthening the flexibility of fingers in daily life can also enhance the grip strength. (1) You can learn puppet dance. Let the five fingers spread out vigorously and have a sense of rhythm. Meanwhile, I trained my hands in an interesting way. (2) You can learn Latin dance and other dances, or practice Tai Ji Chuan correctly. These movements require finger exertion.
Finger-to-finger tapping method: let your fingers face each other and tap each other. This exercise method can strengthen the flexibility of hands, and also practice liver qi, which is also good for exercising the brain.