In this article, I'll show you how to increase your grip strength without spending a lot of time and effort on it. The result will not be long in coming. Checked on myself.
Grip strength, as a rule, is necessary for combat athletes from such sports as: Sambo, Brazilian Jiu-Jitsu, Judo, and so on. That is, where a kimono acts as an outfit.
In the process of training, the grip strength, of course, becomes stronger over time, but often this is not enough, so many athletes resort to various exercises that help increase the grip strength.
I'll talk about two. In my opinion, they can be considered the most effective.
1) Rope climbing. Great exercise that increases your grip strength. And this is not the only benefit of this exercise. The whole body is pumped, except for the legs. However, rope can be found only in sports clubs, and even then not in all.
2) Static retention on a towel or sheet. It is necessary to throw the material over the bar and hang, grabbing at both ends. Hanging can be done either by fully grasping the fingers or using several fingers. This exercise is very effective and accessible to everyone. There are horizontal bars in almost every yard. Moreover, you can throw the fabric over a tree branch. You can not just hang while doing this exercise, but also pull up, thus using other muscle groups.
You can perform the exercises both in combination and separately. This can be done after training or during free time from training. They can be performed not only by a professional athlete, but also by anyone who wants to increase the grip strength of their hands.
To avoid various minor injuries, you should warm up well before performing these exercises. Any exercise will do:
- Circular movements with brushes.
- Circular movements of the hands in the elbow joint.
- Circular movements of the arms in the shoulder joint
- Tilts, turns.
After the warm-up, it is recommended to stand in an emphasis lying on your fingers. Most advanced athletes can try standing on multiple toes. This exercise strengthens the hand ligaments.
Perfectly develops grip strength and wrist expander.
Exercises for grip strength are enough several days a week. The result is felt after just a few workouts.
