hand-grip

Different Types of Grips and How to Train Them

Different Types of Grips and How to Train Them. In most workout routines, grip strengthening is one of the most overlooked training. Every day, we are faced with activities that use our grip strength like opening a bottle of water or even as simple as holding a handrail. If we fail to do even the simplest of things because we have a weak grip strength, you can kiss the joy of being independent goodbye.

Most sports require a great amount of grip strength as well. Studies have shown that a good grip strength means a strong and resilient upper body. Good grip strength can also help prevent injuries in the arm and forearms as well as improve the performance of athletes no matter what sport they play.

Different Types of Grip

A lot of people may not know this but there are actually different types of grips. Each grip requires different training in order to build power. Grip strength can be categorized into four types:

  1. Pinch Grip

If the crushing grip is the grip between your fingers and your palm, the pinch grip lies in between the four fingers and the thumb. The most obvious example of the pinch grip is when you hold weight plates together with one hand. This type of grip is then further categorized into fingers and thumb grip.

  1. Support Grip

Support grip is used when a person does pull-ups. This type of grip is used when you hold something for a long time. Wall hangs and carrying kettlebells are other examples of exercises where support grip is used. This type of grip is especially helpful when you’re fond of going shopping.

  1. Crushing Grip

As the name implies, this type of grip is used in instances such as crushing soda cans. However, it isn’t necessarily for crushing things, it can also be used in shaking hands. It is the type of grip that’s between your fingers and your palm.

How to Train Your Grip

There are a lot of ways to effectively train your grip. If you’re looking for a better and stronger grip, here are some exercises you can do:

Plate Pinches

Stack two weight plates together with the smoother surface facing outwards and try to pick them up. If you want to take it up a notch, try walking with them after you’ve picked them up.

Hanging

Find a bar to hang on to. Get your feet off the ground and hold on to the bar for as long as you can. You can hold on to the bar in different positions such as the chin up style (palms facing inwards), pull up style (palms facing outwards), or mixed (one palm in, one out).

Hand Grippers

Using a pair of excellent quality hand grippers, try to squeeze the handles of the hand grippers together for a few seconds before releasing it. Grippers have been known to have a strengthening effect on the wrist and overall on the person’s grip strength.

At some point in your life, your physician or your workout trainer eventually require you to train your grip. Before your grip strength starts to deteriorate, do some hand strengthening exercises. Just remember not to overdo it.


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The Benefits of Hand Strengthening Exercises According to Research

The Benefits of Hand Strengthening According to Research

The Benefits of Hand Strengthening Exercises According to Research. Being healthy is probably the topmost priority for most people. In this modern age, we all know how important it is for us to maintain a healthy body to prevent diseases such as heart attack or stroke. For some, it means going regularly to the gym and doing some resistance workout but to others, simple hand strengthening exercises will do the trick.

A lot of people may not know this, but having a good grip can actually have a lot of benefits. For instance, hand strengthening exercises are extremely important for rock climbers in order for them to develop their grip and maintain their hold. For stroke survivors, these types of exercises are essential for them to regain their fine motor skills.

Aside from these, developing a strong grip could have other wonderful benefits. Let’s explore some of them below:

 1. Lowers the Risk of Heart Attacks and Stroke

Growing old is inevitable. The older the person gets, the more likely it is for him/her to experience stroke or suffer from cardiovascular diseases. And as nature would have it, their muscle mass would slowly start to decline as well.

A study published in The Lancet in July 2015 assessed the hand strength of 140,000 adults from ages 35 to 70. The results showed that a 5-kg decline in grip strength was associated with 17% increased risk of dying from a heart attack. 7% risk of having a heart attack and a 9% risk of experiencing stroke. They then concluded that stronger grips were associated with more muscle mass. The more muscle mass a person has, the less likely it is for him/her to experience heart diseases or stroke.

2. Improves Mobility

Did you know that your grip could also predict your mobility in your golden years? In fact, a study published by Gerontology Series A: Biological Sciences and Medical Sciences established a connection between grip strength and mobility. The results showed that men who have weaker grips (less than 26 kg). Are more likely to face issues relating to mobility in the future compared to men who have normal strength grips.

3. Improved Quality of Life

Stronger grips are also associated with an improved quality of life especially at an older age. A study in 1999 concluded that among older people. Hand grips are a great indicator of functional limitations in later life. They also added that having good muscle strength is a great way to avoid any old age disabilities in the future.

Another study published by Oxford Academic in 2010 showed that people over 85 with weak hand grips. Are more likely to experience faster cognitive decline.

Hand strengthening exercises is usually the type of exercise most people often overlook. They think it’s a complete waste of time and effort. To perform an exercise that would only affect less than 5% of the body when in truth, it’s just as important as any other workouts.

The ones listed above are just some of the many advantages of having a strong grip. Although it’s just a small part of our body. Having a good grip could be actually be beneficial to a person – athlete or not – in a lot of ways. If it isn’t part of your exercise program yet, it might be a good idea to start incorporating it now.

 


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How to lower the blood pressure with Hand Gripping Exercises

How to Lower The Blood Pressure with Hand Gripping Exercises?

How to lower the blood pressure with Hand Gripping Exercises? We know that high blood pressure, or hypertension, is a warning sign of heart attack, stroke, vision problems and other cardiovascular dysfunction.

Blood pressure varies continuously throughout the day in accordance with our physical activities. Morning hypertension is quite common, which is, for some people, their blood pressure may be too high in the morning.

Exercise is one of the best things you can do to lower the blood pressure. Doing simple hand-grip exercises like squeezing the grippers with a resistance spring.

Squeezing the egg-shaped ball along with your daily routine workout session, helps lower your blood pressure considerably. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

Our Biel Fit hand grip strengthener kits contain everything you need for your regular exercises – Adjustable Hand Strengtheners, Finger Exercisers, Finger Resistance Bands and Gel Balls.

Do you exercise regularly?

A normal blood pressure reading should be less than 135/85 mm Hg. Researchers found that gripping exercises can give you more impressive results in lowering the blood pressure in the short term. When compared to all other exercises like walking, jogging, swimming, bicycling, dancing, climbing stairs etc., Monitor your progress by logging all your blood pressure readings with a home blood pressure monitor. With proper cuff size that matches the distance around your upper arm.

Unlike other exercises, the hand grip strengtheners are easy to carry, so you can do hand and finger exercises whenever possible. Since no one has to push themselves beyond their comfort zone, you can split your timings in a whole day interval and no need to do it at a stretch.

Who is in the high-risk zone?

As we age, we will become more vulnerable to high blood pressure. Two-thirds of people older than 60 years are in their risk zone.  Because of the food habits, emotional stress and health conditions like diabetes, high cholesterol level or obesity, some middle-aged people are also included in this risk zone.

What are the Symptoms?

Often, high blood pressure has no symptoms at all and even if they knew. Some may forget or don’t consider it as a big deal.

Never fail to contact your doctor immediately if you experience symptoms such as severe headache, chest pain, and numbness or tingling in your face or arms.

So regular exercise with prescribed medications, proper diet and hydration of the body will do the best job. “Prevention is better than cure”, so normal people also should follow an exercise routine every day. Use hand grip strengtheners in addition to their regular exercise.


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Carpal Tunnel Syndrome

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome Symptons. Do you notice that your fingers become numb at night? Do you wake up with numbness and tingling in your hands that may run all the way to your shoulder?

If the symptoms continue, it may be Carpal Tunnel Syndrome (CTS). If it is not treated in the early stage, you may lose the hand grip totally. Your hand muscles will get shrink and the worst part is, it induces deep muscle pain and eventually you may have to undergo surgery.

What are the Causes?

CTS is painful and disruptive to your daily life. Repetitive motions of the wrist that you do over and over. Especially when your wrist is above your fingers, you will become vulnerable to CTS. Patients with Rheumatoid Arthritis, Hypothyroidism, Obesity and Diabetes have more chance of getting CTS.

Hand Grip Strengthener for CTS Cure

Early diagnosis plays a key role because we can get better easily and prevent permanent nerve damage.
Hand Grip Strengthening exercises are most effective when you combine with other treatments, such as change of work routine and simple medications, for mild to moderate carpal tunnel syndrome.

You need to have a break from your daily routine of work, that involves a repetitive movement of hands.

Because mild wrist exercising with a grip strengthener will help the median nerve movement around the carpal tunnel. This exercise may be particularly effective if your CTS is caused by inflammatory conditions, such as Rheumatoid Arthritis to relieve pressure from the nerve. With our portable, easy to carry strengthener kit that fits in your handbag, work bag or even pocket. So you can do quick wrist exercises while you’re standing in line at the grocery store, driving or sitting at your desk at work.

Wrist exercises increase flexibility and help lower the risk of injury. Stretches using mild hand stretcher acts as a preventive measure or to ease the slight pain. You can minimize or even avoid pain by doing these simple workouts.

In addition to the workouts, applying cold packs, taking frequent breaks, splinting your wrist at night can give you relief from the symptoms and muscle pain and will ease the hand and wrist movements.

For Nerve Relaxation After Surgery

If an early prediction is not done, then exercise with a hand grip strengthener after surgery for carpal tunnel to prevent nerve scarring. The range-of-motion produced during the exercises like nerve-gliding exercises might help heal significant trauma to the wrist.

Before attempting any exercise, consult your doctor to take which kind of exercise that suits you best for the improvement in hand grip strength. No need to wait until you get severe CTS, if your work involves hours of repeated movement of the wrists and fingers, get our Hand Grip Strengthener kit and work out on the daily basis. After all, we know that “Prevention is better than cure”.


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how-to-lose-belly-fat

How to Lose Belly Fat

How to lose belly fat. We’ve all been there: staring at the cake and knowing we should eat the vegetable mother has cooked. No matter how much we try to convince ourselves for making the healthy choice, we find ourselves reaching for the cake.

Why does the food we eat even matter?

Diet plays a crucial role especially when you’re hoping to shed that extra fat around your belly. While there may not be any magic bullet for losing belly fat, eating the right food definitely helps. So, what are the foods that you should be eating for a slimmer waist? We’ll jump right into that.

1. Oats

Oats are rich in fiber that’s why when you eat it, your stomach remains full longer which reduces appetite and helps to lower intake of calories. Moreover, oats can easily be digested which helps to reduce bloating. Cinnamon can be added with oats for a better effect. A study shows that when cinnamon is sprinkled over cereal, it helps to lower insulin production after food is consumed. Excess sugar is turned into fat by insulin so when insulin will decrease, you’ll be able to lose belly fat.

2. Nuts

Peanuts, almonds, pistachios, walnuts- just go nuts about nuts. Those who consume nuts instead of carb-based diet have low abdominal fat. Nuts are loaded with monosaturated fat and Vitamin E which help to combat belly fat.   However, be advised that you should never overeat nuts as although they are rich in nutrients, but overeating will always increase fat instead of lowering it.

3. Green Tea

There are studies that suggest green tea helps with weight loss and a few studies also show that belly fat is the first area that is targeted by green tea. In other words, if you wish to reduce belly fat, green tea is sure to hit the spot. Scientists believe that the rate by which fat breaks down in the human body is increased by green tea. Green tea also improves the sensitivity of blood sugar which helps in reducing cravings for sugar and refined carbohydrates.

4. Dairy Products (Low-fat or fat-free milk, cheese, yogurt)

Several studies show that improved body composition and high take of calcium is strongly linked. When calcium level is low, the secret hormones of the body allow it better use the calcium that’s already present. However, the problem is that at the same, the body also signals the fat cells to hold onto the fat. Dairy products like low fat or fat-free milk, cheese, and yogurt are preferred to fulfill calcium requirements.

5. Olive Oil

Olive oil and other plant-based oils have hormones that create that full feeling to help you eat less. However, avoid battered foods that are fried in oil. Fried snacks lead to weight gain so you are better off eating them once in a while.

It will require commitment and persistence to achieve weight loss, especially around your belly. But, if you don’t give up and stay focused on eating the right food, you’ll soon have a slimmer waist that you desire.


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