7 easy tips to increase your grip force and improve your longevity

Try these exercises to improve your grip.


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.

1
Most people don't train

Hands one on top of the other
ESB Professional / Shutterstock

"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 .

2
The hands are becoming lower due to screen use

Close up on legs and hands of woman reading her phone in bed
Floor image / trigger

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.

3
Here's how to test the strength of your hand

A vintage cast iron pan on a cutting board
Istock / Ilia Nesolenyi

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

4
Farmer transport

Senior man exercising indoors holding dumbbells down near the floor
istock

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.

5
The dead suspension

woman doing pull ups at outdoor park
Dropout

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.

6
Bear walking

Couple are getting in position to do push ups.
Dropout

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.

7
Change your rowing

Dropout

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.

8
Ditches weight lifting gloves

man doing strength training with dumbell, over 40 fitness
Dropout

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.

9
Make free weights

smiling asian woman lifting weights
istock

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

10
Do exercises specific to the handle

Happy woman celebrating during beach tennis match
istock

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 .


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