FITBEAST Hand Grip Strengthener Workout Kit User Guide
- June 1, 2024
- FITBEAST
Table of Contents
FITBEAST Hand Grip Strengthener Workout Kit
Product Information
Specifications :
- Product Name : Grip Strengthening Exercise Booklet
- Primary Goal: Hand muscle stiffness, pain relief
- Target Users : Stroke patients, arthritis sufferers, individuals with hand injuries
Product Usage Instructions
Primary Exercises
Goal: Hand muscle stiffness, pain relief
Applicable people: Stroke, arthritis, basic function recovery exercises for patients with hand injuries
-
1. **Shoulder Stretch:** Place the arm in the position shown in the picture and press with one hand. Hold the other elbow for 30 seconds. Switch to the other side. - Elbow Flexion and Extension: Raise your hands flat, palms up, flex your hands. Touch shoulder alternately left and right, 15 times each.
Intermediate Exercises
Goal: Exercises for hand strength and finger dexterity
Applicable people: String musicians, white-collar workers, those with stiff hand muscles
-
1. **Squeeze-1:** Put the FitBeast bouncy ball in the palm of your hand and slowly squeeze the ball as hard as you can, hold for 3 seconds, and return to the original shape. Repeat 20 times for each hand. - Pinch-1 with your fingers: Hold the FitBeast bouncy ball with your thumb and forefinger, slowly squeeze the ball as hard as you can, hold for 3 seconds, and return to the original shape. Then replace the fingers in turn.
Advanced Exercises
Goal: Hand strength and endurance exercises
Target: Climbers, athletes, and individuals seeking enhanced hand strength
FAQ
- Q: How often should I perform these exercises?
- A: It is recommended to perform these exercises daily or as advised by a healthcare professional. Start with a comfortable number of repetitions and gradually increase as you build strength.
- Q: Are these exercises suitable for all age groups?
- A: These exercises are generally safe for all age groups; however, individuals with specific medical conditions should consult a healthcare provider before starting any new exercise regimen.
Primary exercises
Goal:
Hand muscle stiffness, pain relief
Applicable people:
Stroke, arthritis, basic function recovery exercises for patients with hand injuries
Intermediate exercises
Goal:
Exercises for hand strength and finger dexterity
Applicable people:
String musicians, white-collar workers in the workplace, those with stiff hand muscles, and those who enhance hand strength
Advanced exercises
Goal:
Hand strength and endurance exercises
Target:
Climbers, athletes and other hand-strength
Primary exercises
Goal:
Hand muscle stiffness, pain relief
Applicable people:
Stroke, arthritis, basic function recovery exercises for patients with hand injuries
How to tell if you’re exercising at the right level
It can be helpful to rate your pain on a scale of 10 (0 being no pain and 10 being the worst pain you have ever experienced), for example:
- 0 ~ 3 – minimal pain
- 4 ~6 – acceptable pain
- 7 ~ 10 – very painful
Keep your pain scale below 6. If your pain exceeds this level, you can change your exercises by:
- Reduce the number of movement
- Reduce speed of movement
- Rest periods between movements
Exercise 1.
Shoulder Stretch
Place the arm in the position shown in the picture and press with one hand Hold the other elbow for 30 seconds. Switch to the other side.
Exercise 2.
Elbow flexion and extension
Raise your hands flat, palms up, flex your hands Elbow, and touch your shoulder alternately left and right, left and right 15 times each.
Exercise 3.
Worship Buddha
Put your hands together in front of your chest, arms slightly Forcefully, and make circular motions with palms in front of your chest, a Total 15 times.
Exercise 4.
Spread your fingers
Repeat the clenching action, try to clench the fist as hard as possible, left and right 15 times each hand.
Exercise 5.
Wrist flexion
Place your forearms on the table with your hands hanging over the edge, Palm down. Keeping your finger relaxed, moveup Hold your hands until you feel a slight stretch, then Return to the starting position. Practice 15 times for each hand.
Exercise 6.
Wrist rotation
Arms held flat, palms facing down. rotate the forearm, Keep your palms facing up, then down. left and right-hand Practice 15 times.
Exercise 7.
Waving
Forearm resting on the table, hand hanging over the edge, outstretched palm, with the entire hand in the direction of the thumb Wave repeatedly. Practice 15 times for each of the left and right hands.
Exercise 8.
Finger Stretching
Spread a sheet of paper on the table, covering the palm of your hand On the paper, by moving 5 fingers, move the paper Knead into a paper ball.
- Note : The above exercises are also effective in preventing arthritis and joint pain
Intermediate exercises
Goal:
Exercises for hand strength and finger dexterity
Applicable people:
String musicians, white-collar workers in the workplace, those with stiff hand muscles, and those who enhance hand strength
Exercise 1.
Squeeze-1
Put the FitBeast bouncy ball in the palm of your hand and slowly Squeeze the bouncy ball as hard as you can, hold for 3 seconds, and return to the original shape.20 times for each hand.
Exercise 2.
Pinch-1 with your fingers
Hold the FitBeast bouncy ball with your thumb and forefinger, slowly Squeeze the bouncy ball as hard as you can, hold for 3 seconds, and return to the original shape. Then replace the fingers in turn.
Exercise 3.
Finger Stretching-1
Put the FitBeast finger elastic on your finger, open your arms vigorously, hold for 3 seconds, and recover the Original state, 20 times each for the left and right hands.
Exercise 4.
Squeeze fingers sideways
Place the FitBeast bouncy ball between any fingers, Squeeze the bouncy ball hard, hold for 3 seconds, and recover undisturbed.
Exercise 5.
Grip exercise
Adjust the FitBeast grip to the appropriate resistance, Squeeze the handle slowly so that the handles on both sides meet, Hold for 3 seconds and return to original shape.
Advanced exercises
Goal:
Hand strength and endurance exercises
Target:
Climbers, athletes and other hand-strength
Exercise 1.
Squeeze-2
Place the FitBeast elastic ring in the palm of your hand, Squeeze the elastic ring hard, hold for 3 seconds, recover your Original state, left and right hands, and practice 30 times each
Exercise 2.
Pinch with fingers-2
Put the FitBeast elastic ring thumb and any finger between, squeeze the elastic ring firmly, hold for 3 seconds, Return to the original shape and practice 5 times for each finger. in turn Complete each finger exercise
Exercise 3.
Finger Stretching-2
The palm is half-covered on the tabletop, above the fingers, Cover a thick book, and then lift up your fingers one by one, Push the book out of the back of the hand
Exercise 4.
Finger strength-1
With a thumb and any finger, hold the FitBeast Pinch up the forcer and press down firmly until the grip The handles touch together, stay for three seconds, each Finger exercises 5 times.
Exercise 5.
Holding strength
Find a dumbbell plate of the right weight with a five-finger pinch Lift the dumbbell, keep it off the ground for 5 seconds, and replace The other hand, a total of 5 times.
Exercise 6.
Arm Strength Exercises
Find a shovel, place a heavy object on the shovel, and lean over Squat down, hold the other end of the shovel with one arm, and forcefully Lift the shovel off the ground and hold for 5 seconds. can proceed Repeated practice, the weight of the shovel can be adjusted according to the training effect fruit increase.
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