A physiotherapist shares 7 exercises of handle force to increase the power of the hands and the forearm

The grip force does more than helping you in daily activities – it is also an indicator of global health and longevity. You can improve your grip strength using daily objects or exercise equipment. Add grip exercises to a regular force training program two to three times a week.

1. Press a ball

Soupling a ball is a great way to increase the strength of grip, and you can do it almost anywhere using a tennis ball, a stress ball or household items such as a sponge. To perform this exercise:

1. Place the ball (or any other object) in the palm of your hand.
2. Press the ball firmly and hold it for a few seconds, then relax.
3. Repeat 10 times. Increase rehearsals as you can.

2. Turn a towel

You can improve your grip strength while performing daily tasks as a towel torsion. To perform this exercise:

1. Roll a small dry towel.
2. Holding the towel vertically, grab it with one hand above the other.
3. Turn the towel in opposite directions with both hands at the same time.

Increase the resistance of this exercise by first weating the towel.

3. wrist loops

The muscles used to enter and move your wrist are located in your forearms. The wrist loops simultaneously reinforce these two muscle groups.

For this exercise, you will need a small dumbbell (start with five pounds or less) or a cleaning object like a bottle of water or a box of food.

1. Enter the dumbbell in a palm position.
2. Sit on the side next to a table with your hanging wrist above the edge. Alternatively, you can rest your forearm on your thigh. (If necessary, place your opposite hand on your forearm to support.)
3. Lift your wrist to the ceiling and hold one to two seconds.
4. Lower slowly to the back.
5. Repeat 10 times.
6. Then launch your forearm in the palm position and repeat steps 1 to 5.

4. Dead is suspended

Dead clashes at a bar are an excellent exercise in reinforcing the handle. They are also the starting position for other exercises, such as pull -ups.

1. Place a box or climb below and slightly behind an aerial bar.
2. Climb to the box and enter the bar with your hands with the shoulder width and palms turned to you.
3. Go down the box carefully and hang on to the bar with your right elbows. Press your shoulder blades down and tighten your abdominal muscles (as if you were about to be hit in the stomach). Tighten the muscles of your legs, keeping your body in a straight line.
4. Hang on until you feel your socket weaken, then go back to the box.
5. Repeat several times, gradually increasing the time you hang as your grip force improves.

Vary this exercise by hanging the palms in front of you. This is the starting position for the chin.

5.

The transport of farmers is appointed according to the many articles that farmers must transport throughout a working day. You can do this exercise with various objects, such as kettlebells, dumbbells, dumbbells or bags and buckets with handles.

1. Enter the handle of a kettlebell in one hand.
2. Walk 20 Pas.
3. Repeat while carrying the kettlebell in the opposite hand.
4. Gradually increase your walking distance as the force improves.

For an additional challenge, you can also carry a farmer with objects between both hands at the same time.

6. Inverted loops

The inverted curls are generally carried out with an EZ loop bar or a right -knit bar. To perform this exercise:

1. In a standing position, hold the bar with your hands with the shoulder width with your palms down.
2. Keep your arms by your side, fold your elbows and lift the bar towards your chest.
3. Maintain one by two seconds, then lower yourself.
4. Repeat 10 times.

7. Hand exercise

Adhesion resistance can also be increased with the exercise equipment specially designed for this purpose. These tools are generally made up of two hand -based handles. Some tools have adjustments to make resistance higher or lower.

1. Enter the tool in your hand.
2. Press the handles together and hold one to two seconds.
3. Release slowly.
4. Repeat 10 times, increasing repetitions as force improves.

How is the handle resistance tested?

Personal coaches and health professionals often use hydraulic devices called dynamometers To measure resistance to grip, measured in pounds (LB) or kilograms (kg). Many health care providers use adhesion force tests to assess sarcopenia, muscle loss that occurs as you age.

As more and more people are aware of the relationship between the strength of adhesion and longevity, many have bought dynamometers online to measure their strength of adhesion at home. Some gymnasiums also have the devices at hand so that their customers can use.

The force of average adhesion by age

Once you know your grip strength, you can see how you compare other people and your gender. The graph below shows the standards of gripping force for the dominant hands of men and women aged 18 to 85 years.