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6 Forearm Exercises that you have never tested



If you want to lift heavy weights, you need to have a good grip.

Grip strength comes in three forms: Crush, Support and Pinch. Most research related to the benefits of a strong grip refers to the squeeze grip, ie the grip between the fingers and the palm, which is used to grasp ropes, poles and shake someone's hand.

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Training your grip can actually help you live longer, according to a study from the year by Lancet . The researchers tested nearly 1

40,000 people around the world for their grip strength with a dynamometer, a scientific instrument for measuring gripping force. The results showed that with each 5-gram decrease in gripping force, the risk of death increased by 16 per cent.

A study from the University of Michigan this year increased that number. The research team found that people with lower muscle strength – the strength measured by grip force examinations – die 50 percent more often than those who are stronger than a baseline measurement.

A (stronger) grip

How strong is strong enough? If you read this, you could probably do more to exercise your grip.

A study of 1945 established five health-use zones in terms of grip strength for the US population: "needing to be", "fair", "good", "very good" and "excellent". Among the adults between the ages of 20 and 69, there were significantly more men (21 percent) than women (14 percent). Needs improvement category "and more women (24 per cent) than men were in the" excellent "category (15 per cent.) In men and women, grip strength peaked at the age of 30 to 39, with men in this age group having an average grip strength of 216 Pounds in both hands and women had an average strength of 136.5 pounds.

Anyone could benefit from stronger grips – but the study showed that men in particular made some collective improvements.

There are a variety of standard Strength Training Exercises to Train Your Handles – Pullups, Deadlifts, Wrist Curls Call a Few Even if you're a seasoned lifter, you probably have not tried the following six exercises.

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The not so typical grip strength Six

Tennisball-Handlenker [19659016] Required Au Equipment: Tennis Ball

50 to 100 balls per day

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			<span class= Mark Barroso

Workout Kit for Hand Grips

Do it: Stand up or sit with your elbow and palm supinated, so that He's facing you, grab a tennis ball and hold it with just one hand in your hand, fingers without thumbs, press the ball with four fingers against your palm, this is a repeat, make 50 to 100 hand bites per hand

Trainer Tip: If you have a sprung grip enhancer or a stress ball, use it all day in addition to the tennis ball.

Thick Grip , Reverse Curl

Required equipment: Two dumbbells, diameter thickening device

3 sets of 8 repetitions

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Ma rk Barroso

Instruction: Before starting, place a diameter thickener on the handles of two dumbbells. Stand with your feet forward shoulder width apart and straight back. Grab the dumbbells with a raised (pronated) handle and extend your arms straight down.

Keeping your hands in pronation, squeeze the biceps and forearms together to bring the dumbbells in the direction of the chin towards the chin. Slowly, controlled, pause for three seconds above, then slowly leave the weights in the starting position is a repetition.

Trainer tip: Fat Grips help build up crush-grips, which are broadcast on athletic achievements, according to a recent Journal of Strength and Conditioning study . Pronouncing at the radioulnar joint (encountering radius and ulna arm bone) in the inverted lock activates the forearm extensors (which open the hand) as well as the brachialadoris (forearm muscles) and not just the biceps brachii (the summit)

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Towel tray Farmer's Carry

Equipment required: two medium sized towels, two weight plates

3 rounds from 20 to Wearing 30 yards

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Procedure: The towels through the holes Pull in the middle of each weight plate, holding both ends of each towel in each hand do not hit the ground with the weight

Walk 20 to 30 meters forward, turn around and go back to the starting position. Repeat this for 3 rides in total.

Trainer Tip: Farmer's Train trains the Crash and Support Grip, a static grip that requires your forearms and hands to last a longer period of time. When using the towels as a gripping mechanism, the forearms are given a greater emphasis.

Plate Raise and Transfer

Required Equipment: Weight Plate

3 sets of 5 repeats in each direction

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			<span class= Mark Barroso

Instructions: Place a 10-pound slab on the floor, stand up slightly with your knees Bend your knees and grab With your fingertips on the plate – your thumb should be on one side of the plate, the other four fingers on the other side next to your right hip with both arms on the sides.

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To transfer, lift the plate at eye level with your right hand in front of your face e, transfer it by clamping it in the same way with your left hand and then bringing the weight to the left side of your body, which is a repeat from the right to the left.

Trainer tip: A firm grip is the grip between your fingers and your thumb, which, when thrown, climbs, carries sandbag and holds onto an object that is "just past a thread. "Di Developing this type of grip helps the other types of handles and helps you to pick up strange objects with just your fingertips.

Bucket Carry

Required Equipment: Five gallon plastic bucket with weights (kettlebell, dumbbell, sandbag, sand or rock)

4 trips of 50 meters

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			<span class= Mark Barroso [19659039] How to proceed: If you use sand or stones, fill the bucket with 70 to 80 percent, otherwise place weights in the bucket Value of 50 to 60 pounds in the bucket Hand under the ground and the other hand on the opposite wrist.

Hold the bucket high and firm against your chest. Walk 50 yards forward, turn around and walk 50 yards This is a Journey Make a total of four trips.

Trainer Tip: Switch between each hand that holds the bucket after each ride so you do not burn out a side too quickly Take a quarter lunge, place the bucket on the front thigh and rest for 30 to 60 seconds.

Rope Reversal Row

Required Equipment: Climbing Rope (19659059) 17 feet long, 1 inch thick) and a stable overhead anchor.

3 sets of 8 repeats

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<p class= Action: Action:] Loop one end of the rope around the anchor (a pull bar should work), and make sure both ends are straight.Tack each end of the rope in each hand with 1 to 2 feet of sag underneath it.Please now position yourself under the rope chin-up bar to keep your knees your arms should be straight.

Hold a flat back, bend your elbows, push your back, and row to the ceiling, then back to the starting position Repetition.

Trainer Tip: This movement works in addition to the back and abdominal muscles with squeezing and support grip.


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