相关的动作练过 farmer's carry （效果似乎明显）， kettleball upside down hold, kettleball upside down press
AI 答案如下：
To build grip strength, incorporate exercises like dead hangs, plate pinches, towel twists, and farmer's carries. These workouts target various aspects of grip strength, including crush grip, support grip, and pinch grip.
Here's a breakdown of exercises and how to perform them:
Exercises for Grip Strength:
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.Hold a towel with both hands and twist it, working your crush grip.
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.Hold heavy dumbbells or kettlebells and walk around, building overall grip and forearm strength.
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.Hold dumbbells with an overhand grip, palms facing down, and curl your wrists up.
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.Deadlifts engage your grip strength due to the heavy weight being lifted from the floor, especially when using a mixed grip.
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.Drape a towel over a pull-up bar and perform pull-ups, using the towel as a grip.
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.Hold dumbbells with an underhand grip and curl your wrists up, focusing on wrist flexion.
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.Use a tennis ball, hand gripper, or even a sock and squeeze it tightly, holding for a few seconds.
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.Hang from a pull-up bar with your hands, holding on as long as possible. This strengthens your support grip.
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.Hold a weight plate between your fingers and thumb, squeezing as hard as you can.
Tips for Grip Training:
- Consistency is key: Train grip 2-3 times per week, incorporating a variety of exercises.
- Gradual progression: Start with lighter weights or shorter holds and gradually increase the difficulty.
- Proper recovery: Allow for adequate rest between grip workouts.
- Vary your grip: Use different grips (overhand, underhand, mixed) to target different muscles.
- Listen to your body: Avoid overtraining and pay attention to any pain or discomfort.
