Hand gripper is a tool whose sole purpose is to help you improve the grip and strength of your hands. It is made of spring and rubber so that you can hold it in your hands and press it. Most people use it to build forearm muscles or make them stronger.
Wondering can hand grippers reduce arm fat? If we have to answer this in one word then it is NO, not directly. We cannot directly reduce arm fat using hand gripper, by using this you can make your forearm muscle and hand grip even stronger.
Spot reduction i.e. reducing fat from a particular spot is not scientifically easy. If seen, fat loss is a process in itself in which you have to reduce the overall fat from your body.
But, the use of hand grippers helps in toning your muscles. But with the help of hand grippers, you can tone your muscles to a great extent. This can prove to be a good tool for you to make your arms toned and fit.
Along with this, you should also take special care of other things like diet and overall workout routine.
How fast can hand grippers reduce arm fat?
It depends from person to person! If you use hand grips regularly, consume a healthy diet and also do cardio/strength training etc. then you will start seeing results in 4-7 weeks.
It is not right to depend on hand grippers because we cannot reduce fat from one place. When the fat loss process starts, the overall fat of the whole body is reduced. If you completely depend on it then it may take a lot of time to see results.
The method or process of reducing arm fat may be different for everyone because there can be many reasons for this, such as:
Body Fat Percentage – People who have a high body fat percentage take a lot of time to reduce the fat on their arms.
When you start reducing the fat from your arms, you must first check your body fat percentage so that you can get an idea of how much time it will take and what kind of workout routine and diet you should follow.
If you have low body fat, then with the help of hand grippers you can get quick results in your goals.
Diet and Calorie Deficit – To lose arm fat quickly, you have to take good care of your diet along with hand gripper exercises. You should add low calorie food to your diet so that you get more help in reducing arm fat.
Fat loss process can also be speeded up by following a healthy and balanced diet.
By following a healthy and balanced diet along with gripper exercises, you can speed up your fat loss process, with this you can get results in 3-5 weeks.
Exercise routine – Hand grippers can help you tone your arms and strengthen your muscles but if you want overall fat loss, you should add other workouts to it.
You can make your hand gripper exercises more effective by doing cardio and strength training daily.
Expected Timeframe?
4-6 Weeks – You will start to see your arms looking much toned within 4-6 weeks if you use hand grippers properly along with a low calorie diet and a great workout plan.
8-12 Weeks – It may take 8-12 weeks to lose fat from your armpits and see muscles if you do not do hand gripper exercises with consistency along with a healthy diet and workout.
6+ Months – It has been seen that people who have a high body fat percentage may take a lot of time, it may even take them more than 6 months, so it is very important for them to maintain patience and consistency.
Let us try to understand this further through an example:
Suppose you want to reduce fat from your arms and want to reach overall 20% and your body fat percentage is around 25.
You can reduce 1-2% fat every month if you do 30-45 mini days of cardio along with hand gripper exercises and add strength too. Focus more on arm exercises like biceps curls, dumbbell wrist curls which will give you very effective results along with hand gripper exercises.
According to this, you will be able to reduce fat from your arms in 2-3 months
Is a hand gripper good for skinny guys?
Skinny people feel that their body is weak, especially hands and fingers. So hand grippers can prove to be very effective for them if they use it properly.
With the help of hand grippers, they can overcome their weaknesses. It increases the strength of your hands and also strengthens the muscles of the arms.
Actually, grip strength is very important for everyone, whether muscular or muscular, especially when you are doing rock climbing, weightlifting or any other sport that involves gripping.
By using hand grippers daily, skinny people can grow their forearm muscles well. This will also help them boost their confidence because they always feel that they look the oddest because of being skinny.
How long does it take to get a stronger grip using hand strengtheners?
If you also want to increase your strength with a hand strengthener, it may take time. But if you use it with consistency and the right techniques, you can get quick results.
By using hand strengtheners you will see results within 4-6 weeks, and within the next 3-6 months you will completely improve your hand strength.
Let’s try to understand this in more detail :
- Every person has different strengths, so first try to understand your current strength and set your goals accordingly so that you can get quick results. You may feel tired in the initial weeks but after that your arm muscles will get used to it.
- Consistency is the key! You should never allow too many gaps in your hand grip routine as this can slow down your progress. If you want to get the real benefit of Hand Strengtheners, you will have to exercise them daily. Otherwise, you should do it at least 3-4 times a week and that too for 10-20 minutes.
- You will see good results in your strength within 4-12 weeks if you practice daily and increase resistance. During this time your forearm muscles and tendons will become much stronger and will help you a lot in day to day work.
- There are many types of hand strengtheners available in the market. It also plays an important role in how much time it will take you to strengthen your hand grips. Like adjustable hand grips, how much load of hand strengthener are you using?
Is it OK to use hand grippers everyday?
With proper techniques, rest and recovery, you can use hand grippers daily, it is absolutely safe. For beginners, it is not right to start by skipping one day and then doing it the next day.
Advanced people should use it daily according to their intensity. Always understand the body’s signals well to avoid overtraining.
Benefits of Using Hand Grippers Daily
Increases Grip Strength: By using hand grips daily, your strength and grip improves a lot and the muscles of your arms get toned which gives you a very effective look. With strong grips, you can also execute your weight training routine and it helps you in lifting heavy weights.
Injury Prevention: It helps you avoid injuries such as when you have to lift heavy objects, you can lift them easily and also when you are doing any activity where you have to make movements while holding heavy weights or dumbbells.
Stress Relief: Some people also do this to relieve their stress which they get by working all day in the office or somewhere else because it has a lot of power to contract and relax the muscles.
Risks of Using Hand Grippers Daily
Overtraining can happen: It has been observed that when you use hand grippers excessively on a daily basis, then due to lack of proper rest, the muscle tissues are not able to repair properly and the tendons also do not get time for recovery.
It can lead to muscle imbalance: If you keep using it daily and don’t do other exercises (biceps, triceps exercises) which are necessary for your whole arm, then you are at risk of getting muscle imbalance.
How many days to get veins with hand gripper?
It may take you 180-240 days( 6-8 weeks) to see your forearm veins becoming clear, that too if you keep using hand grippers regularly as per your plan. Along with this, you will also have to keep your body fat percentage low.
But this does not apply to everyone because everyone’s workout intensity, body fat and genetics are different.
For Beginners (4- 6 weeks)
A beginner usually takes more time than an intermediate or advanced athlete to make his veins visible and if he also has a high body fat percentage then it is bound to take more time. Because with a high fat percentage it is almost impossible to see the veins.
For Intermediate (2-4 weeks)
An intermediate athlete has been working out for a long time, so his body fat percentage (15-18 percent) is lower than that of a beginner, and because of this, it takes less time for his veins to become visible.
For Advanced (1-2 weeks)
For Advanced (1-2 weeks) : For people who are at a very advanced level, like those with a body fat percentage between 9-11, it will be easier to make the veins visible by using a hand gripper.
Advantages of hand grippers
- Strong grip is very important for those who are interested in sports like tennis, golf, cricket or rock climbing. By using hand grippers, they can improve their grip so that they can get better performance in sports.
- Hand grippers are very portable because they are small in size, so we can carry them anywhere and exercise our arm muscles anytime.
- By using hand grips we can also increase the strength of our fingers, which helps us a lot while typing or playing musical instruments.
5. Hand grippers are very time efficient as you can use them anytime like while watching TV or during office lunch break
6. Hand grippers come with different resistance levels, allowing you to strengthen your wrists and forearms without going to the gym.
Disadvantages of hand grippers
- Hand grippers focus more on our forearm flexors and grip strength but they do not work well on wrist extensors or finger extensors.
- Its biggest drawback is that with it you cannot develop the full range of motion of your hand; it is useful only for a closed range of motion.
- We can never do a full body workout with hand grippers; with this we can only focus on the forearms and hands.
Types of Hand Grippers
- Adjustable Hand Gripper – In this, you get the feature of adjusting the resistance level (from 10-60 kg). This is great for both beginners and advanced.
Example: Protoner Adjustable Hand Gripper
2. Captains of Crush (COC) Hand Gripper – Its resistance is quite high almost (60-165kg) which is why it is used by serious lifters and professional bodybuilders.
3. Foam Grip Hand Gripper – Such grippers are soft foam which provides more comfort to your hands and are great for beginners
Example: Strauss Foam Hand Gripper
4. Heavy-Duty Metal Hand Gripper – These grippers come with a full metal body and have a lot of resistance, these are best for advanced users.
Example: IronMind Captains of Crush
5. Finger Exerciser Hand Gripper – These grippers are designed to fit all fingers and strengthen all fingers simultaneously. These are great for therapy and people who do rock climbing.
Example: Gripmaster, TANSO Finger Exerciser
Hand grippers under 100
Features
- Multiple Resistance Levels
- Ergonomic Design
Pros – Adjustable Resistance
Cons – Durability Issues
Ratings
Features
- Durable aur Comfortable Material
- Adjustable Grip Strength
Pros – Portable and easy to use
Cons – Limited Resistance Levels
Ratings
Features
- Spring resistance system
- Compact and lightweight
Pros –Adjustable Resistance
Cons – Plastic Build Quality
Ratings
Features
- Anti-Slip Grip
- Ergonomic Design
Pros – Durable Design
Cons – Comfort Issues
Ratings
Features
- Spring Loaded Mechanism
- Non-Slip Grip
Pros –Portable and compact
Cons – Plastic Build Quality
Ratings
How to make a hand gripper?
If you want to make a hand gripper to strengthen your hand grip, that too by yourself, then you will have to follow these simple steps.
Material you need
- You will have to take a strong rubber band like a bicycle tube or any thick rubber.
- 2 wooden or plastic sticks will be needed
- Glue or Feviquick for joining
- Scissors for easy cutting of rubber
How did you make this
- First of all you have to make a solid piece by sticking both the sticks together with glue or feviquick. If you want to use plastic then cut it to make it smaller so that it fits easily in your hand
- Now you have to cut the rubber band but make sure that it is in 2 equal parts. If you have a rubber band that is not very thick then you can increase its strength by just making it in 2 or 3 layers.
- In this step you have to fit the rubber band tightly on both ends of the sticks. If you still feel that the rubber band is too loose then wrap it in double or triple layer because this rubber band will actually provide you a good grip.
In the last step you will have to test it, if you feel that the rubber is too tight or loose then adjust it according to your requirement until you get the perfect grip.
This step is optional. If you feel that it is causing pain in your palms then you can also add foam to its sticks.
Faqs
1. Can hand grippers help with overall fitness?
2. How often should I use a hand gripper to see results?
3. Can hand grippers replace other arm exercises?
Hand grippers are specially designed so that you can increase the strength of your hands. It is not at all possible that you can train the whole arm with the help of just hand grippers.
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