The fist force is more than just a measure of the extent of tightening the pressure on the handle. that it A vital indicator of muscle strength, neurological health and functional ability. Whether you raise weights, opening jars, or grocery, your fist plays a major role in daily life and sports performance.
More importantly, search links are a fist force for General health resultsIncluding cardiovascular health, mobility in the elderly, and until longevity. In this article, we will explore the fist force, why it matters, and how you can improve it.
What is the fist force?
Fist It is the amount power You can exercise your hand and help you when holding an object. It is usually measured using a Handgrip And evaluating the pound or kilograms of strength.
A fist force consists of several components:
- Fist Close your hand against resistance (for example, tribes).
- Fist – Holding a heavy body for time (for example, carrying farms).
- Grip Pressing the flat surfaces together (for example, weight panels).
- Wrist It includes curvature, extension and rotation.
- Finger Especially important for climbers, disability and elevators.
Groven is supported by Pastness and pastelsSupport from the muscles of the hand and wrist. But do not be deceived – The shoulders, back, and even basic Contribute to a strong grip.
Why is an important fist force?
1. The basis of functional power
The fist force affects almost every complex movement in the training:
- Withdrawal operations
- Deadlifts
- Rows
- Kettlebell fluctuations
- Iron carries
If your grip fails, your ability to perform these movements – and progress -.
2. Comprehensive muscle health index
I found many studies that The fist force is linkedEspecially in the oldest population and rehabilitation.
According to The Science Science MagazineThe power of the handle is a reliable indicator Mobility, disability and death restrictions In the elderly (Rantaneen et al., 1999).
According to a comprehensive review 2024 published in Health, Population and Nutrition Magazinefor you Hand grip (HGS) It may be a strong indication of your health – not only your muscle function. This simple measurement has been linked to everything from diabetes and heart disease to depression, cancer and even early deaths.
4. Enhances performance in sports and lifting
From wrestling to climbing to crossfit, the strength of athletes can keep tools, control body weight, and reduce the risk of infection under high tension.
5. Supports daily job
Good fist helps in:
- Grocery
- Open openings
- Lifting children or heavy bags
- Performing home tasks safely with your age
How to test a grip force
The gold standard is Handgrip:
- Stand or sit with your arm next to you
- Click the handle as possible from 3 to 5 seconds
- Both his hands test. Better record than 2-3 experiments
Natural grip standards (adults):
| The age group | Men (kg) | Women (kg) |
| 20-39 | 44-50 | 28-32 |
| 40-59 | 40-46 | 25-29 |
| 60+ | 34-40 | 20-24 |
Values may vary according to population, height and hand size
How to improve the grip of the grip
1. Specific fist exercises
2. The vehicle elevators with fist requirements
3.
Advanced Training Grip:
- Enhance Nervous motivation and Employment of muscle fibers
- Improved Equalist ability is equal
- Evolving Crushing, pinch, supportAnd Wrist
- Enhance Common safety It reduces the risk of infection in the elbows, the wrists and fingers
4. Reducing dependence on tapes
Use lifting belts only when they are very necessary – this imposes your own The forearms and hands are pregnant.
Who should focus on a grip force?
- Power athletes: Powerlifters, Strong Men, Olympic Raise
- Athletes tolerance: The ritual cycle, the shift, the rock climbers
- the elderly: To preserve independence and prevent weakness
- Rehabilitation patientsSurvivors of stroke, suffer from arthritis, healing after surgery
- Public fitness customers: For the length of age and daily job
Training of the sample grip (2x/week)
heating:
Main circle:
- Deadlift Hold (BAT Bar) 3 sets x 20-30 seconds
- Tablet 3 sets x 10 (right and left)
- Drag or Country climbing– 2 MAX Reps sets
- Wrist – 2-3 climbs in each direction
- Closes 3 groups x 5 representatives (gradual resistance)
wetting:
- Finger accessories (Opening the rubber bar)
- The wrist stretching (Bending and the rest))
Professional advice for long -term fist gains
- Constant training But avoid excessive training – tendons needs to recover.
- A pair with pulling exercises (Once again, the biceps, the days of a strong man).
- Use chalk To improve friction and reduce skin tears.
- Time tracking, download, and actorsThe strength of anger improves with a gradual excess pregnancy.
- Fist balance with discount training (smile) To prevent excessive use of injuries.
conclusion
Fist A small but strong component of health and general fitness. More than just a handle of hand, it reflects your muscle nervous efficiency, elasticity, and even longevity. By deliberately training your fist – through targeted exercises and low use of a belt – you can improve your performance only in the gym but too The quality of life outside it.
Reference
- Hand grip force as a new vital sign proposed for health: a narrative review of evidence. https://pmc.ncbi.nlm.nih.gov/Arttingles/pmc1077545/
- Leong Dp, Teo Kk, Rangarajan S, Et al. The vow value of the Qalfa Al -Fqal: The results from the study of epidemics in potential urban areas (pure). Lancet. 2015; 386 (9990): 266-273.
- Rantanin T, and others. The strength of the hand in middle age as an indication of obstruction of aging. mosque. 1999; 281 (6): 558-560.
- The initial level and the rate of change in a fist force that predicts the comprehensive deaths of very elderly adults. Dioo:10.1093/Ageka/AFX087
- Pohnon RW. Fist power: an indispensable biological sign for the elderly. Clean periods of aging. 2019; 14: 1681-1691.
- The American College of Sports Medicine. ACSM instructions for testing and describing the exercise, eleventh edition.
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