Good Lifestyle

Did you know that having a solid handle is not only useful for playing sports or doing tasks, but has been linked to a number of scientific advantages, in particular by improving longevity? Although the force of the hand becomes more difficult to build as you age, there are ways to stimulate your grip.

"Hands are this important part of the body which is not on our exercise radar," said Katy Bowman, kinesiologist and host of your DNA podcast. New York Times .

Dr. Erin Nance, a hand surgeon in New York, explains that the hands are becoming lower due to the use of smartphones and touch screens. In order to thwart this, you should use tiny hand muscles, those that run along the forearms and the top of the arm, shoulder and heart muscles. "They work together as a functional unit," says Bowman.

To test the strength of the hand, try to hold a heavy object, like a cast iron pan and rotate it. In addition, try to go to a push-up position and support your weight with your hands and wrists. If you have trouble with one or the other, you should consider the training of grip. Here are easy exercises you can do: AE0FCC31AE342FD3A1346EBB1F342FCB

Experts recommend three functional exercises. The first is the transport of the farmer. This implies carrying a heavy object in each hand while walking and works the handle as well as the nucleus, arms, shoulders and back. Start with Kettlebells or 10 pound dumbbells , or "choose a heavy weight to make you want to walk faster," said Rachel Lovitt, a personal trainer in Redmond, Wash, "said the New York Times.

Pete McCall, the director of education for Eos Fitness Gyms, suggests Dead Hang, which is the starting position of a pull up . "This requires an adhesion force to control body weight, and it's good for shoulders, upper back and nucleus," said McCall. Start with 10 seconds suspended and try to build up to a minute.

Another functional exercise, the ride , involves walking along the ground on all fours. "You push against the ground - using your hands, your fingers and your wrists - to propel your whole body forward," said Jarlo Ilano, physiotherapist and co -founder of the GMB Fitness online exercise program, , by recommending four of the two -minute walking cycles of the bear, separated by two minutes of rest.

Another beneficial activity of your existing exercises. For example, McCall recommends replacing the handle of a rowing machine with a towel or rope. "You have to stay tight, so all the muscles in the hand are forced to work much harder," he said.

Ilano suggests abandoning flexibility gloves in weight in order to make exercises more difficult. "You may have to reduce the weight, but it will help you improve your grip," he said.

Lovitt recommends free weight exercises, using dumbbells, dumbbells or kettlebells, and intentionally increase your grip. "When I make a BIPICE loop, I squeeze this dumbbell to work on my forearms and my biceps," she said.

In relation: 11 Easy things you can do to slow down aging

Also add exercises specific to occasional grip to your routine. Kristin Valdes, an occupational therapist from Touro University in Nevada, suggests tighten a tennis ball For five seconds at a time, ten times in a row, and repeat this for three sets. Isometric exercises like this one, where the muscles contract but there is no movement, "are safer for people with arthritis and other articular problems," she said New York Times .