The training of street hygiene is not a simple grip strength, but a grasping ability. The difference is that the former is to go all out and the latter is to stabilize the body. The most common method is hanging. You can borrow tools such as horizontal bar, rings, towels and climbing ropes. Training methods and modes are different. Taking the horizontal bar as an example, this paper introduces several different training modes.
Prepare for action:
It is not recommended to wear gloves and protective gear, which will reduce the tactile sensation and have a high probability of failure when doing high-risk actions. And once there is no protective gear, soft hands will bleed without cocoon protection, and their fingers will be scratched by tigers when they grasp the horizontal bar. The arms will naturally hang down, and the shoulders will be relaxed and hung on the horizontal bar, so that the body will not shake and hang.
Training mode:
Beginners try to hang up for 60s. A group of 60s repeats 5 groups, relaxing fingers and forearms. Repeat the above training the next day. Each stage lasts about 5 days, and then the duration is increased. Increase the duration by 30 seconds at a time. When a single group can hang for 3 minutes, you can try to increase the load of your body to pursue a breakthrough in grip. You can also try dynamic exercises to increase your grip strength, such as pull-ups and swinging bars.
Related reading? Five methods of low horizontal bar practice 1. Pull-ups.
Use a horizontal bar not lower than thigh height, hold the horizontal bar straight, and keep your hands shoulder-width apart. Lie on your back with your legs together and your heels on the ground. Two arms perpendicular to the ground, two arms slightly bent. Use the contraction force of latissimus dorsi and biceps brachii to bend the elbow and pull up until the bar is close to the chest, pause, straighten your arms and slowly fall back.
Second, the upturned anti-grip pull-ups are upward (italics support the anti-grip pull-ups upward)
Stand behind a waist-high horizontal bar, hold the horizontal bar backwards, palms slightly wider than shoulders, arms parallel, elbows bent and elbows down. Feet together, gradually forward, so that the body center of gravity drops, until the whole body from the shoulder joint, waist, knee joint to ankle joint in a straight line, and with the ground at an angle of about 45 degrees, chest below the horizontal bar. Pull your body up so that your chest is close to the horizontal bar and your shoulder blades are close together. Pause for a while, and then slowly and controllably lower your body to the starting position.
During the whole exercise, the muscles of the abdomen, waist and legs are always in a state of tension to keep the body in a straight line and better contract the biceps brachii and back muscles.
Third, the vertically inclined body is pulled up.
Use the horizontal bar at hip height. Lie on your back under the bar with your hands shoulder-width. Hold the bar and let your body hang. Keep the upper body and legs in a straight line and keep the trunk tight. The latissimus dorsi and biceps brachii contract, pulling the body towards the bar and turning right at the same time, so that the left shoulder is as close as possible to the bar. Stay at the vertex for a while and then recover.
Keep your body straight, the cervical spine is in line with the spine, and turn around while pulling. If your hips sink, you should finish this group of exercises and have a rest.
Fourth, the arm flexion and extension of the upper oblique horizontal bar (pay attention to the difference between this action and the push-ups of the upper oblique horizontal bar)
Use waist-high horizontal bar, face the horizontal bar, and hold the horizontal bar shoulder-width with both hands. Move your feet backwards so that your legs are straight and your arms are straight, and stay on the bar. In other words, the starting posture is similar to the push-ups on the inclined horizontal bar, except that the angle between the body and the arm is very large. Keep your head down and chin close to your chest. Bend your elbow and lower your body until your head is flush with the bar, while keeping your body completely straight. Then the triceps brachii contracts and pushes the body to the starting position.
The more elbow flexion, the better the effect. The lower the threshold, the more difficult it is.
Five, arm flexion and extension
Stand behind the waist-high horizontal bar, and hold the horizontal bar with your palms down, slightly wider than your shoulders. Jump up, support your arms straight on the bar, don't lock the elbow joint, fix the shoulder joint and elbow joint, and lead your shoulders forward slightly to maintain balance. Belly in, waist tightened, body roughly in a straight line, hip joint can be slightly bent, feet together. Bend your elbow and slowly lower your body until your upper arm is parallel to the ground and your elbow is bent 90 degrees. Pause, then use the contraction force of pectoral muscle and triceps brachii to push the upper body up to the starting position.