Of course strength is more than just a measure of how you can squeeze the hand. It was Important indicators of muscle strength, nervous health, and useful skills. Whatever you lift weight, opening the barrel, or containing a drink, your grip plays an important role in everyday athletic operations and operations daily.

Important, research research links strength of strength Overall health resultsIncluding the health of heart, movement in older adults, and lively. In this article, we will find the course of course is what it is important, and how you can improve it.

What is the course strength?

Strength strength Is the number of Force Your muscles and muscles can be used when thinking about an object. It is measured using Handmrip dynamometer And evaluate in the pound or kilometer of forces.

The ability exactly consists of several elements:

• Protection - Close your hands against resistance (for example, GLUBELERS).
• Support - Hold heavy objects for the time (eg, farmers farming).
• Catching - Squeeze the space together (eg, weighted plates).
• Strength of wrist - Include flexion, extensions, and rotation.
• Finger - Especially important for clikers, grapplers, and lift.

Speed ​​strength is used by Frexors and zoomSupported by the muscles of hands and wrists. But don't fool your Shoulders, back, and even core Contribute to the course of course.

Why is strict than significant strength?

.. the basis of functional strength

Strength speed affects almost every movement of training in training:

• Pull up
• Presence
• Rank
• kettlebell swing
• Barbel hold

If your certainty fails, your ability to perform these movements - and progress - experience difficulty.

2. Indicator of overall muscle health

Numerous education was found that Strength strength relating to all body fitnessEspecially in the senior configuration and rehabilitation configuration.

According to Journal of GeonntologyHandgrip strength is a reliable guess of Movement restrictions, disability, and mortality In the elderly (Rantatenn et al., 1999).

According to the complete 2024 reviews that are published in Health, populations and nutritionYours Hand's strength (HGS) Probably the effective predict of your health - and not just work your muscles. This simple measurement has been linked to everything from diabetes and heart disease, cancer, even cancer.

. 4. Enhance the operation in sports and lift

From the competition with climbing, the strength of course makes the athlete towel to the body weight, and reduce the risk of their physical risk under high risk.

5. Support daily duties

Good grip strength helps to:

• Dryership holdings
• Poultry
• Lift baby or heavy baggage
• Perform household work safely as you age

How to test strength of strength

The gold standard is Handmrip dynamometer:

• Stand or sit with your arms on your side
• Squeeze the handmade to the best possible for 3-5 seconds
• Test both hands; The best 2-3 beta records

Benchmarks intensity of strength (adults):

Values ​​may vary by population, height, and hand scale

How to improve the surface strength

1. A particular exercise

2. Lifting with the needs of grips

.. endurance training

Advanced Tax Training:

• Increase Neural drive And Recruitment of muscle fibers
• Update isometric perseverance
• Develop Crush, repeated it, supportAnd The strength of the wrist
• Prompt Union And reduce the risk of injury in elbow, wrists, and fingers

4. Reduce reliance on the line

The use of the lifts only when absolutely necessary - this workforce Arm and hand to carry the burden.

Who should focus of course strength?

• Strong athlete: PowerLifers, Strongmen, Olympics
• Endure athletes: Who is a certain competition, rowers, rock climates
• Adult: To maintain independence and prevent vulnerability
• Rehab the patient: Stroke survivor, who suffers wife, rear recovery after surgery
• Customers generally exercises: For a lifetime and have a daily duty

Strictly training sample training (2xplots / weeks)

Warm:

Main Circuit:

1. Deadlift hold (fat bar) - 3 sets of x 20-30 seconds
2. Bread - 3 sets of x 10 (right and left)
3. Tom towel Or Climbing rope- 2 Max Max series
4. Roller Wrist - 2-3 to each direction
5. Gripper closed - 3 sets x 5 reps (advanced resistance)

Cooldown:

• Finger fingers (Open rubber band)
• Tistalking (flexor and extensor)

Proi Pro Tiver for a long-term set of GRESP

• Always train always But avoiding the predictions are required to restore.
• A pair with the pulling exercise (Return, biceps, strong days).
• Use chalk To improve the disorder and reduce skin tears.
• Track time, burden, and reps-GRIP EGRIBRIP Updated by progressive progress.
• Balanced training with training To prevent excessive injuries.

Summary

The surface strength is a Small components but have a large size of overall health and fitness. More than just a measure of hand by hand, it reflects your neuromuscular effect, resistance, and lively. By your practice intentionally through the target with the target and the use of a drop-up line - you can update not only your display in the gym The quality of life outside it.

Ether

1. Hand-shaped strength of health symbolism: Review of proof. https://pmc.ncbi.nih.nih.nih.nih/articles/PMC107777777545/
2. Leong DP, Teo Kk, Rangarajan S, et al. The strength displays of strength: Discoveries from rural areas in rural areas in rural areas (holy) education. Lancet. 2015; 386 (9990): 266-273.
3. Rantanen t, et al. Midliife's hand is the predict of the disability of the older. Jama. 1999; 281 (6): 558-560.
4. The initial level and the rate of changes in all prediction strength is expected to be a very old human. Doi:10.1093 / Elderly / AFX087
5. Bohannon rw. Speed ​​strength: Biomarker is not indispensable for older adults. Clin Interv Internet Aging Interv. 2019; 14: 1681-1691.
6. American Sports University. ACSM advice for exercising test and prescriptions, 11 ed.