Grip strength begins to decline after the age of 50. Fitness coaches recommend 3 introductory exercises to help delay aging.

Research shows that grip strength can be used as an indicator of longevity. Elderly people with poor grip strength have a higher mortality rate. Even Hollywood superstar Arnold Schwarzenegger listed the grip strength test as one of the four longevity tests. Tom's Guide reported that fitness coach Sam Hopes said that if you want to train your grip strength, you can start with exercises suitable for beginners. You don't need to go to the gym. You only need to prepare heavy objects such as adjustable dumbbells or water bottles, and you can exercise in front of the TV in the living room.

Grip strength is a functional muscle strength that can reflect the performance of daily tasks such as opening doors and bottles. Grip strength cannot directly predict the age of death, but it can indicate the independence of life and the speed of aging, because grip strength will begin to decline after the age of 50. Weak grip strength will increase the risk of chronic diseases and become frail, which will increase the risk of premature death. If you want to strengthen your grip, you can start with the following three exercises and do them at least once a week.

{9 99} 1. Farmer’s Hold)

The farmer's walk sounds simple, but the heavier the weight and the longer the distance, the more challenging the exercise becomes. Choose two challenging weights, stand upright with your arms close to your side, and time for 45 seconds; then open your feet as wide as your pelvis, or step one foot slightly forward to maintain balance, but remember to switch feet afterwards; hold a dumbbell in each hand, lower your shoulders back and down, straighten your back, and use your core muscles to maintain a neutral stance. Focus on holding the weight without moving or arching your back. Repeat 3 to 4 groups, each group for 45 seconds. You can adjust the time or weight according to your personal ability; you can adjust the time and weight as your grip strength improves.

2. Wrist Rotations

Rotating the wrist under weight can enhance grip strength and forearm strength, and even the upper arms and shoulders will feel it. You only need to prepare a lighter dumbbell to start. Kneel in front of a bench or a stable surface, place your forearms and elbows on the surface, hold the ends of the dumbbells as tightly as possible, then rotate your wrists to one side to the maximum angle possible, and then rotate the other side to the end. Rotate left and right 20 times, then switch hands, aiming for 3 to 4 sets.

3. Tabata Squeeze-and-hold

Choose two dumbbells. It is recommended to use hex dumbbells (hex dumbbells). The ends are thicker and less easy to grasp. You can keep your arms close to your side or stretch forward from shoulder height. Open your feet as wide as your pelvis, use your core muscles, stand up straight, and don't arch your back. Stand two dumbbells next to your feet. Squat down and grab the ends of the dumbbells with your palms facing inward. Stand up with the dumbbells, focus on holding the dumbbells for 20 seconds, then put the dumbbells back on the ground and rest for 10 seconds. Repeat the above actions several times. It will be more challenging to straighten your arms forward from shoulder height.

After completing the training, you can perform a 60-second vertical hang on the pull-up horizontal bar (dead hang) as a finishing exercise from the shoulders, arms to forearms and wrists.