Get a Grip!

apples

Random Fit Fact 
Did you know that apples are more proficient at waking you up in the morning than coffee? Despite the high levels of sugar, eating an apple is a much healthier alternative to drinking coffee. The sugars are also one of the main reasons why apples have similar effects to caffeine. Vitamins from apples, specifically the skin, are released slowly throughout the body, making you feel more awake. What’s your favorite kind of apple from over 1000 varieties around the world?

Get a Grip
Are you having elbow pain, wrist pain, or have a weak grip? It could be caused by not working out the muscles in your forearms. The muscles in your forearms are very important; however, they are often overlooked at the gym. It is easy to believe that the constant squeezing during chest, back, and shoulder exercises will work on your forearms too, but that is not necessarily true. Often times when we experience pain in the elbow or the wrist, it is due to tightness and overuse from isometric contractions.

Note: Every muscle has 3 functions: isometric – no movement during contraction; eccentric – lengthening phase of a movement; and concentric – shortening phase of a movement.

To help relieve some of the discomfort and pain in your wrists or elbows, you can try stretching along with doing some of the strengthening exercises below:

Farmers Walks – Grab the heaviest set of dumbbells that you can carry. Stand up tall and walk for 20-30 seconds and rest for 60 seconds. Repeat 3 times.

Seated Barbell Arm Curls – Grab a barbell and rest your arms on a flat bench with your palms facing the ceiling and with your wrists hanging off. Without lifting your arms off the bench, curl your wrists up and then relax. Do 15 reps for 3 rounds.

Standing Barbell Reverse Curls – Grab a barbell with your arms behind you. Palms should be facing behind you as well. Curl the bar up and then slowly relax. Do 15-20 reps for 3 rounds.

Wrist Roller – The wrist roller looks like a wooden or metal dowel with a rope attached to it and a weight. Holding your arms out in front of you, roll forward or backwards until the rope is completely wound up. Slowly release and repeat.

Pinch Grip – Place two hexagon dumbbells standing upright on the floor. Drop down and grab them by pinching the head of the dumbbells with each one of your fingers for 15-30 seconds for 3 rounds.

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