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: Towel Twists: .Opens in new tab Hold a towel with both hands and twist it, working your crush grip. Farmer's Carry: .Opens in new tab Hold heavy dumbbells or kettlebells and walk around, building overall grip and forearm strength. Reverse Wrist Curls: .Opens in new tab Hold dumbbells with an overhand grip, palms facing down, and curl your wrists up. Deadlifts: .Opens in new tab Deadlifts engage your grip strength due to the heavy weight being lifted from the floor, especially when using a mixed grip. Towel Pull-ups: .Opens in new tab Drape a towel over a pull-up bar and perform pull-ups, using the towel as a grip. Wrist Curls: .Opens in new tab Hold dumbbells with an underhand grip and curl your wrists up, focusing on wrist flexion. Squeezing Exercises: .Opens in new tab Use a tennis ball, hand gripper, or even a sock and squeeze it tightly, holding for a few seconds. Dead Hangs: .Opens in new tab Hang from a pull-up bar with your hands, holding on as long as possible. This strengthens your support grip. Plate Pinches: .Opens in new tab 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.
Shoulder press, 到了一个重量手臂，肩，背没问题，手掌先 give up, 如何解？
挤压得痛。
可以去看看sarcopenia in hands
我最不缺的是肌肉。
不是缺肌肉。是这片肌肉和骨头
不需要扳手腕，你用两个指头捏一根黄瓜，能轻松捏碎么？试试看。
但具体情况也完全不一定说明什么：
拎 5 lbs 大概一天下来也感觉不到什么； 拎 50 lbs, 十分钟大概很困难。 和“握力”都没有关系。
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: Towel Twists: .Opens in new tab Hold a towel with both hands and twist it, working your crush grip. Farmer's Carry: .Opens in new tab Hold heavy dumbbells or kettlebells and walk around, building overall grip and forearm strength. Reverse Wrist Curls: .Opens in new tab Hold dumbbells with an overhand grip, palms facing down, and curl your wrists up. Deadlifts: .Opens in new tab Deadlifts engage your grip strength due to the heavy weight being lifted from the floor, especially when using a mixed grip. Towel Pull-ups: .Opens in new tab Drape a towel over a pull-up bar and perform pull-ups, using the towel as a grip. Wrist Curls: .Opens in new tab Hold dumbbells with an underhand grip and curl your wrists up, focusing on wrist flexion. Squeezing Exercises: .Opens in new tab Use a tennis ball, hand gripper, or even a sock and squeeze it tightly, holding for a few seconds. Dead Hangs: .Opens in new tab Hang from a pull-up bar with your hands, holding on as long as possible. This strengthens your support grip. Plate Pinches: .Opens in new tab 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.我的理解，是你身体综合肌肉质量，特别是骨骼肌。
我们长跑，不但要有力量，还要有耐力，灵活性，平衡性。在没有规律的山路是超长时间奔跑，还经常会摔跤，那么，在你被绊到以后，却没有绊倒。这就是Balance. 这些，不是单练某一块肌肉就行的。
大概多练几次就好了。我开始用负重30公斤作DIP时，也是手腕感觉支持不好，坚持不久。但训练一段，逐渐就适应了，后来做到力竭时都不是手腕承受不住。
但更厚就手变形了。