Don’t Lose Your Grip Reasons Why You Shouldn’t Neglect Hand Strengthening Exercises

Don’t Lose Your Grip: Reasons Why You Shouldn’t Neglect Hand Strengthening Exercises

Don’t Lose Your Grip: Reasons Why You Shouldn’t Neglect Hand Strengthening Exercises. Our body’s strength starts in our hands. Essentially when you have stronger hands, your entire body also becomes stronger. This is why grip strength is a critical aspect in sports, such as gymnastics, and even in our daily lives.

A lot of people focus on working their arms, legs, and back to get that perfect muscled look. What they often overlook is the importance of combining grip strength with their usual workout routine. Believe it or not, having a stronger grip could actually benefit boost your overall gain as well as help lower the risk of heart attack and stroke.

Our grip is basically what makes our body strong. It’s the one that allows our body to move, lift, and carry stuff from one place to another. Aside from that, these 5 reasons will tell you why you shouldn’t neglect hand strengthening exercises:

1. Injury Prevention

Having a weak grip can affect the way you live. When your grip and forearm muscles are not conditioned properly, you could suffer from certain types of injuries. These types of injuries are also common among athletes.

For instance, tennis players suffer from a tennis elbow which is characterized by extreme pain on the outside of the elbow. Climbers can have the same pain but on the opposite side of the elbow. Like the athletes, ordinary people with desk jobs can suffer from the same injuries.

Although these can be treated with injections or massage, these issues will keep on coming back if you won’t do anything about your forearm and grip conditioning.

2. Overall Health Indicator

The benefits of having a strong grip does not stop with injury prevention. Grip strength can also be a great overall health indicator. Sports scientist, Thomas Kurz, suggests using a dynamometer in measuring the strength of a person’s grip. If the results show that the grip strength falls below the previous measurement, it could be mean fatigue or lack of optimal recovery.

3. Grip Strength Affects the Core

In order for your core to achieve its maximum gain, the muscles in both your upper and lower body must also be placed under tension. In addition, one of the most effective ab exercises is the hanging leg raise. The problem is, many people can’t go through long periods of hanging leg raise because their weak grip is holding them back. However, with a stronger grip, leg raises become much easier and achieving rock-hard abs won’t be so hard anymore.

4. Increased Hand Strength

Hand strengthening exercises are also great for building a strength on your wrists and arms. It’s especially effective when done at the gym since you’re workout program will involve lifting heavy weights. Athletes, gymnasts, and climbers benefit from these exercises since their sport requires a good grip for them to be able to support their weight.

5. Builds Endurance

When you have a strong grip, it becomes easier for you to carry your groceries, open a jar, and carry out activities for an extended period of time. Developing endurance also helps you perform more reps at the gym before your target muscles give out.

The importance of incorporating grip strength into our daily workout routine can’t be stressed enough. Aside from these benefits, hand strengthening exercises can help improve dexterity as well as enables you to lift heavier weights for maximum gain. Start by doing hand gripper exercises or tennis ball squeeze and build up to a more challenging exercise when you’re ready. Starting slow is already a big step to take and it will make a huge difference in your overall health and power.


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Improve Your Grip with These 5 Hand Strengthening Exercises

Improve Your Grip with These 5 Hand Strengthening Exercises

Improve Your Grip with These 5 Hand Strengthening Exercises.While some people can open a jar of pickles without having much difficulty, not everybody is blessed with having a strong grip. According to Harvard physical therapist Maria Cole, we often rely on our hands to stay active and independent. She also added that having weak hands could hinder a person from enjoying life’s pleasures.

Having a strong grip is an important part of every person’s life. This is why it’s extremely important for us to be able to develop a strong grip we still can. With that said, here are 5 easy hand strengthening exercises you can do at home or at the gym to help you achieve a strong and firm grip.

1. Dumbbell Rotation

Aside from strengthening the muscles in your arm, dumbbell rotation is also perfect for improving your grip strength.

How to do it:

With a dumbbell on each hand, bend your arms and position it on a 90-degree angle in front of you. Keep your shoulders relaxed as you turn the dumbbells as far away from you as possible without putting so much strain on your wrists and then slowly bring your arms back to the original position. Do 12 to 15 reps before moving on to your next exercise.

2. Wrist Curls

This exercise is extremely beneficial for your wrist flexors which can improve the strength of your grip.

How to do it:

Grabbing a pair of light dumbbells, place your hands on top of a bench or a counter. Position your hand so that your palm would face downwards and flex your wrists toward you then down towards the floor making sure that your wrists are in contact with the bench or countertop the whole time. Do 2 sets of this exercise with 12 to 15 reps in each set.

3. Gripper Exercises (Speed Repetitions)

Hand grippers are the easiest and most convenient way to improve the strength in your hands. You can do it when you’re at your desk at work, or even when you’re just watching television at home.

How to do it:

With one hand, try to squeeze the hand grippers as many times as you can for a set amount of time. Repeat the same with the other hand with the same amount of time. You also have to make sure that you’re exerting the same pressure on each hand with every grip session.

4. Tennis Ball Squeeze

This is another simple exercise that everyone can do anytime. This is especially helpful when you’re having trouble with holding on to things. This exercise can also help you open that jar of pickles easily.

How to do it:

Hold a tennis ball or a rubber ball in one hand and start squeezing it as hard as you can for 3 to 5 seconds before releasing. Repeat 10 to 15 times before moving the ball to the other hand.

5. Towel Hangs

Towel hangs can actually help improve your grip by making your hands and forearms work harder to maintain its hold.

How to do it:

Start this exercise by hanging two towels shoulder-width apart over a pull-up bar. Grab the towels with each hand and lift your knees up so that your body will be hanging. Hold this position for 5-10 seconds per set.

Hand grip exercises are extremely important in every person’s workout. Aside from the fact that it improves your grip, these exercises could also improve dexterity as well as improve the quality of a person’s life as he/she ages. Start incorporating these routines to your workout weekly and work your way up from there and you’ll be sure to achieve that firm grip you’ve always wanted in no time.


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Lightweight or heavyweights

Lightweights or Heavyweights, which is Better for Optimum Muscle Gain?

Lightweights or Heavyweights, which is better for optimum muscle gain? If you are aiming for muscle growth. You may want to incorporate Lightweights or Heavyweights in your training. But what will be the best lifting equipment for you?

Many conventional thinkers believe that big is better than small. This definitely applies to lift training. There are many who see high repetitions of light weights as muscle endurance training. Having only minimal contribution to gaining muscle mass. Obviously, the opposite, which is the low to moderate reps of heavier weights. It has been the traditional workout technique that is widely known for muscle gain.

 

There are even goal charts created where in the time under tension and the load that you have to lift is listed. It will depend on the goal that you are aiming for. The more complex the goal, the lesser the time and the heavier the load.

Such chart and conventional beliefs regarding muscle growth imply that heavy loads are better if you want to increase hypertrophy and strength. While lighter leads will lead to endurance but not hypertrophy.

Little did you know that there are studies already conducted to determine which approach is the best for muscle growth.

Research # 1, Debunking conventions but not enough

Stuart Philips and his colleagues released numerous findings regarding the effects of lightweights or heavyweights to muscle gain. In the year 2012, they subjected 18 male participants to leg training on the leg extension machine. The subjects performed the training three times a week continuously until the 10th week.

They were grouped into 3 and had different ranges of a routine program. One group had to do 3 sets at 30% of their 1RM for 30-40 repetitions, another group did 1 set at 80% of their 1RM for 10-12 repetitions, and the last group finished 3 sets at 80% of their 1RM for 10-12 repetitions.

The results showed that muscle growth in the participants’ quadriceps was almost the same in groups 1 to 3. This means that both the lightweights or heavyweights teams increased equivalent muscle mass when the volume was considered.

Though quite an eye-opener to some, many still criticized the study. Since the participants are untrained trainers whose tendency for muscle gain is high when subjected to any training.

Research # 2, Breaking Barriers

To address the criticisms received, Philips and his team conducted another study. In 2016, they subjected 49 men to the same grouping and protocol. The difference from the first program is that the men in the 2016 study have an average of 4 years of lifting experience. They completed a whole-body resistance training program.

The results, once again, exhibited that the load of the weights did not directly impact hypertrophy. In other words, both lightweights or heavyweights resulted in the same escalation of muscle growth.

Various studies, as well as meta-analyses, has been performed regarding the effects of these weights.

Ultimately, they all arrived at the same conclusion. Lightweights or heavyweights can provide the equal amounts of muscle growth when the volume is paralleled and sets are taken close to failure.

Which is better?

From the numerous researches made, it is now clear that lightweights can be as beneficial as heavy weights in terms of muscle gain.

Though it is important to note that 8 meta-analyses showed that heavyweight training can lead to better results. When strength gain is considered.

Moreover, the researches involved the use of pushing to near failure irrespective of the weights being used. Increased metabolic stress is causing a way more uncomfortable training to failure in doing higher rep range than heavy weights with lower reps. Some of the participants in the studies conducted even threw up after doing the high rep sets.

It is then essential for training newbies to know. The two main mechanisms of muscle growth, mechanical tension, and metabolic stress. More mechanical tension is induced when you lift heavy weights while more metabolic stress can be caused by lifting lightweights in high repetitions.

To maximize muscle growth, both mechanisms should be targeted and included in your training program.

 


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Mistakes to Avoid in Getting Bigger Biceps

Mistakes to Avoid in Getting Bigger Biceps. Dudes love to hear people say, ‘nice pair of guns’ when they flaunt their biceps but simply putting an Instagram caption, “sun’s out and guns out” will neither get you a lot of likes nor will it change peoples’ perception of your muscles and body.

You may be working out hard, but if you’re making a few essential mistakes, getting these compliments will be quite difficult. Getting bigger biceps is not easy; you must lift heavy weights and work out hard to get those big guns. At the same time, you must avoid mistakes that can prevent you from achieving your goal. What are the mistakes that are affecting your workout and limiting you from getting bigger biceps? Let’s take a look.

1. Momentum for Curls

In order to grow your muscles, you must force them to work. If you just bend forward and swing your arms so that you can lift heavier weight, there will be no tension in your biceps and your arms workout will give you no gain.

If you are swinging your arms in order to lift those dumbbells, there is no point of lifting heavier weights. You should switch with a lighter pair to make sure that your technique is right. You will only get bigger guns with the right technique.

2. Leaning back

If you lean back during your curl, you will not only take off tension from your biceps but will also put yourself at risk of suffering from a lower spine injury. Tension leads to the growth of a muscle, so always stay upright during your bicep curl exercise. If you are not able to complete the lift and must lean backwards to lift the weight, use lighter weights.

3. Lifting Shoulders/Elbows

Some lifters who start working out on their biceps without a trainer think that they can get more squeeze in their biceps by raising their elbows or shrugging their shoulders. When you lift your shoulders and arms, your anterior deltoids get involved in the movement, taking the tension off from your biceps and teaching the effect of your bicep curls. Never lift your elbows or shoulders during a bicep curl; stay disciplined if you want to get the best results from your bicep exercises.

4. Using Forearms to Curl

Some guys complain that they get more burn in their forearms instead of their biceps when performing curls. For some people, this happens because of an imbalance of strength between forearms and biceps. This strength imbalance can be corrected by training the forearms through tools like Adjustable Hand Grip Strengthener.

However, most of the times, feeling more forearm burn is because of a wrong technique. When starting your curls, make sure that you don’t contract your forearms first. Your wrists should be lined with your forearms at all times.

5. Combining Biceps with Lats

Normally, you can train biceps and lats on the same day, but if your top priority is biceps growth, then it is better to do these two different muscle groups on separate days. Pulling is involved in tax movements, which taxes your biceps and affects the intensity with which you can complete your curls, thus affecting your biceps workout.

These mistakes may seem minute, but they have a major impact on your biceps workout. If you want to get bigger biceps, never make these mistakes and always focus on the right technique.


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Reasons+to+Increase+Your+Grip+Strength

Reasons to Increase Your Grip Strength

Almost everyone today is aware of the importance of maintaining a healthy physical fitness level to live a quality life. For most of us, this usually means hitting the gym to perform a variety of exercises. For those who regularly go to the gym to maximize their strength, vigor, and health, one important thing they must take into consideration is grip strength.

Why does grip strength matter? You might ask this question like many others who are unaware of the importance of grip strength. You might think that it is unreasonable to take some time out from your hardcore exercises to train the lower arms and hands for increasing the grip strength. However, the truth is, a strong grip provides substantial benefits in training as well as other things. Let’s take a look at what those benefits are.

1. The Stronger Your Grip is The Stronger You Are

How many times has it happened that you couldn’t do another rep because your grip fatigued or slipped? You must have experienced times when you couldn’t continue to work out because your grip gave out before all the other muscles of your body. Hands and forearms often fatigue quickly during deadlifts, biceps curls, and other exercises.

Many exercises in the gym require carrying heavy weight around. This involves controlling and holding onto that weight. A strong grip allows you to hold heavy weights in the gym without your hands tiring out too soon. Your grip won’t exhaust, therefore you won’t be limited by the amount of training you can carry out in the gym.

2. Stronger Grip Means Stronger Handshake

Society judges men by the level of their strength and how physically strong they look. A hearty, strong handshake is perfect for showing others how strong and manly you really are and it leaves a great impression on others. Have you ever shaken hands with a person whose grips felt like Thor? It was really impressive, right? By increasing your grip strength, you can have the same strong handshake.

3. Stronger Grip Leads to More Injury Resiliency

Strengthened muscles and tissues are more resistant to injury and even if you suffer from an injury; with stronger tissues, you’ll be able to recover faster and get back to training. This is especially important for players who play sports where hands are continuously used. For example, players of tennis and squash rely on their hands and forearms to play the game and if an injury occurs in these areas, they will be out of the game for a long time. With stronger tissues, these athletes can recover sooner and get back on top of their game.

Are you taken over by these remarkable benefits of increased grip strength? Do you want to increase your grip strength and become stronger? If yes, then get Adjustable Hand Grip Strengtheners. Adjustable Hand Grip Strengtheners includes tools that can help you get a stronger grip. These tools are portable, so you can work on increasing your grip strength anytime, anywhere.


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how-to-have-stronger-forearms

How to Have Stronger Forearms

How to have stronger forearms. Forearms can be overpowered by strong triceps and biceps, and if that’s the case for you, you need to blow up those stubborn forearms with intense exercises.

If you’re a baseball player, carpenter, mechanic or a laborer who is engaged in a lot of physical exercises with his hands. Then you probably already have monster forearms. But if your job does not involve much physical exercise. You probably need to pay attention to your weak forearms.

Here are some ways you can make your forearms impressive in both functionality and looks.

1. Hand Grippers

You must be familiar with the hand grippers and they really work well for forearms. To get the most out of hand grippers, you must increase the resistance as you progress. Buy multiple grippers with different coil thicknesses. As you exercise and become comfortable with one gripper, move on to the next one with greater coil thickness. Grippers are great because they can be used anywhere and are inexpensive.

2. Loaded Carriers

Forearms training can be made more effective by maximizing the muscular endurance. Exercises like fireman’s carriers. Farmers walk and another kind of dynamic movements where an isometric grip is required are the key. As you progress through these exercises, you’ll see how your grip strength improves and forearms start to blow up.

3. Hammer Grip

Use a hammer grip when performing chin-ups and biceps in the neutral position of the palm will allow the brachioradialis to be targeted more effectively. Simple, just ditch the normal curls and pull-ups and use a hammer grip wherever you can.

4. Strongman Stuff

Loaded carriers are a good way to start working on forearms. To spice things up a little, strongman stuff is recommended. You may be able to get access to big rocks to carry, ropes to pull or climb or tires to flip. You can  incorporate them into forearms training as a secondary exercise. Regular strongman workout can guarantee you bigger and stronger forearms.

5. Challenge Yourself

When you perform basic movements, don’t just limit yourself to standard dumbbells and barbells – change it! Give your forearms and grip a challenge by making them grasp something tight. There are some tools that can be used for increasing bar thickness to improve the grip strength of the lifter. To hold a fatter bar, you’ll need to squeeze tighter which means you’ll be doing a workout within a workout.

The Final Word

Most people think that to make the forearms muscle stronger, specific training is required that involves typical sets and reps. However, that is not the case. Loaded carriers, hand grips, and strongman workout are all important to make your forearms monstrous. Try these methods and soon you’ll need to wear sleeveless shirts just because your arms won’t fit into your sleeves.


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