前5个握力器练习

一个哈nd-gripper in the grass with the title

The #1 Easiest way to develop grip strength is to always have hand grippers in your pocket and use them anytime you are idle.I recommend you use these onesbecause they are solid and affordable.

你的手是由肌肉,神经和骨骼,在协同工作,帮助你拿起,推拉各种各样的事情了。您可以使用它们每天的基础上,所以这并不奇怪,我们很多人堕入手部受伤。

This is particularly true for fitness enthusiasts and people who work in mechanical jobs for extended periods of time. In this post, we’ll be taking a look at the benefits of taking care of your hands, and the top 5 hand grip exercises that anyone can do to strengthen this body part in order to keep it functioning well for a long time to come.

为什么我应该怎么做握力器练习?

你的手的人注意到你的第一件事情之一。当你遇到的第一次一个人,你最有可能会握手他们。您使用的抓地力,可以传递信心,或缺乏,或紧张,即使你是不是这些事情。

Exercising your hands regularly gives you that firm handshake that we all associate with warm and trustworthy people.

下面是手柄练习其他的好处:

增加手部力量

手柄演习做加强你的手腕,手臂和随时间相应肌肉一份好工作。如果你这样做在健身房,你能看到更快的结果,因为你能够用重物训练。

Additionally, if you play tennis, dodge ball or any sport that requires you to use your wrist extensively, you’ll be able to react much faster to shots fired your way, making you a formidable competitor where fast reflexes make the difference between winning and losing.

最后,如果你到体操或登山,良好的手柄​​使您能够支持自己的体重和肌肉搞一组选定的不负担全身。

改进前臂肌肉发达

Gripping involves opening and closing your wrists which in essence means that you engage your forearm flexors, as well as forearm extensors. Working on your hand strength strengthens and bulks up these muscles, giving your arms a powerful appearance.

Endurance

When you work your hand muscles during hand grip exercises, it becomes easy for you to carry out activities that require you to apply a certain amount of grip for extended periods of time. If you carry luggage all day, hand grip exercises means that you won’t lose your grip due to fatigue during the course of the day.

Now that we’ve checked out some of the benefits of hand gripexercise, let’s examine 5 of the top hand grip exercises you can do at home or at the gym.

  • 一对轻质哑铃
  • A barbell
  • 一对夹具手的。找一个好喜欢这个if you’re going to get one. There’s a lot of junk out there.

In Order to Prepare for These Exercises, Try out the Following Stretches:

  1. 举起你的手在你的面前,同时保持你的肩膀下来。确保他们与地面平行,然后raise both your hands让你的手掌面向前,和手指指向天花板。
  2. Hold this pose for about thirty seconds而在一出轻松的呼吸,然后让他们崩溃。摆脱双手放在身体两侧的张力。
  3. Next,握住你的手在你的面前,并握拳以每手。点下来,朝地上,保持这个姿势约半分钟。抖落张力,并为下一个拉伸作准备。
  4. 球双手成拳,但在拳头里大拇指。扭曲你的手,让他们向前, as if you’re holding an invisible gun.把你的左手拉在你的右拳。感觉到你的手的上方拉伸,然后用你的吝啬了左手重复这个序列。

1.静态杠铃保持

A man illustrating a static barbell holds.

怎么做:

  1. 握在其提升区杠铃和提升它。
  2. 弯曲你的胳膊,并形成90度角,并让他们在身体两侧。
  3. 拿在手中的杠铃两分钟,同时保持你的手腕伸直。如果你没本事第一次做这个两分钟,工作长达一分钟。
  4. To change up the routine and make it more challenging, try holding the barbell wrapped up in a towel. This emphasizes the pinching type of strength, which is particularly important for people involved in contact sports such as wrestling.

2.转动哑铃

一个赤膊男人执行哑铃旋转。

该手柄的运动在同一时间两个工作你的前臂肌肉和把手。

怎么做:

  1. Grab a pair of dumbbells and hold them up at a 90 degree angle with your arms bent in front of you.
  2. Ensure that your elbows are to your side and that your shoulders are relaxed to reduce chances of injury via awkward movements.
  3. Turn the dumbbells away from your sides and go as far as you can without putting too much strain on your wrists.
  4. Bring the dumbbells back to their original position using slow, measured movements.
  5. You can also rotate the dumbbells towards the opposite direction for a bit of a challenge.

3.球挤压运动

一个哈nd squeezing a squeeze ball.

怎么做:

  1. Hold the ball in one hand, and work up to a vice-like grip.
  2. 包装你的拇指和手指周围的球,并保持它在你的面前,定期进行挤压。工作到这里一分钟。
  3. 尽管仍然挤压球,提高你的手,你的头以上。保持和挤压一个额外分钟。
  4. 握住你的手,你的身边,并重复挤压技术一分钟。
  5. 将球传给了另一只手,重复上述程序。

4. Gripper Exercise

A muscular man gleefully using hand-grippers to exercise.

手动夹具通常在中间拉伸弹簧制成两个手柄的。这里有一个快速组练习,你可以做这些:

怎么做:

  1. 对于夹具上升金字塔,将其移至另一方面之前保持夹具在一方面为一个重复。接下来,关闭的起始臂,并做两个重复,然后传递到另一只手夹持器为两次重复为好。
  2. 对于定时持有,持有夹子在一方面,只要你能,同时使记你能拿着它的最大时间量。用另一只手重复,并匹配或投奔原来的时间。
  3. 对于速度的重复,保持夹具和尝试,你可以将其关闭尽可能多的时间设定的时间量。用另一只手重复。确保时间与每手金额,并注意维持你在每个握会议施加的压力大小。这项工作是尽可能多的关于质量,因为它是数量。

5.前臂和肩部运动

一名男子,说明如何做俯卧撑。

您还需要为了工作的肌肉导致下来你的手臂的整个范围内纳入一些前臂练习。这是一个伟大的和放松运动,旨在为你做这个。

怎么做:

  • 得到你的手和膝盖,确保你的手和膝盖下的臀部。保持你的背部你的肩膀,没有让他们回落或下降。
  • 挺身而出,下到一层,同时保持你的肚脐中藏。
  • Using your forearms, lift your torso up and stop at the hips, coming into a cobra-like pose. Hold this for a couple of breaths, then go back down onto the floor.
  • Get back on your knees, and push your knees further back. Lunge back down again, and watch as your upper shoulders they lift back up. Don’t let your shoulders hunch over your head here.
  • Come back up, and position yourself into a plank-like (or pull-up) pose, and then slowly bring your core down.
  • Lift your torso into a cobra-like pose, and hold this for a couple of breaths.
  • 确保做到多达你的肩膀可以让你做,因为它很容易拉伤和伤害这一地区的肌腱和韧带,如果你过分。

Here’s a video showing some hand grip exercises

When you’re done with these routines, don’t forget to cool down with a couple of wrist and arm stretches as outlined at the top of this post.

手柄练习有助于提高你的灵活性,使您得到更大的升降机,以及提高你以后的生活质量,你的年龄。我们希望这个帖子已经打开,你最多的手柄演习的重要性,并显示你是多么容易为延长大量的时间做这些。您可以使用一次的例行每周两个星期开始,并建立更多的,当你觉得练习变得有点太容易了你。

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