（转）我是新手该怎么提高手指的力量？

蓝色之艺

（转）我是新手该怎么提高手指的力量？原文地址：我是新手该怎么提高手指的力量？作者：mino

rocknan ：其实方法很多，我这里只是给一些建议。都是论坛里一些攀岩朋友的观点，也许有用。

Pull-ups, and chin-ups on door frames. Something fun while walking to the kitchen for a beer.
在门框上做引体向上（难度大点的下颚过门框）。这种练习可以在去厨房取啤酒时顺便做几组，呵呵。

Abdominal training is a must. Lots of crunchs. Crunches with a twisting motion (to hit obliques) are excellent.

腹部训练是必须的。大量仰卧起坐类型的练习。做仰卧起坐时加上转体动作更好。

Dips (from a bench or off of dip bars) are great for working tricep and chest in a mantling motion.

手臂的推拉练习，可以增强三头肌和胸肌的力量。


Actually, your finger cease to grip 'cause your forearms get really tired... The only remedy I found was to keep climbing. Your forearms AND your fingers will get stronger over time. Besides, if you climb a lot, doing specific workouts on top of that might just over-strain your muscles.
事实上，你的手指抓不住了是因为你的前臂真的很累了。唯一可以补救的，我想是一直坚持去爬。一段时间后你的前臂和你的手指会变得更强壮。而且，如果你爬的很多了，而你却在最累的时候加上几组特别安排的力量练习，那样会拉伤你的肌肉。

The best remedy is to just keep climbing. Do it for 2 months or 3 months. After a period of time u will get stronger in the fingers. But u wont see it. But other pple can tell that u grew stronger. Dun try the finger boards cause your fingers are not up to that strength level capable of supporting your whole weight yet.If u find climbing still a bit too hard for ur fingers then i suggest u train on ur techniques. Dont get discourage if u cant climb well. It part and parcel of climbing.

最好的方式就是不断的去爬。坚持爬一两个月，你的手指就会变得更强壮。但是，你看不到这种变化。其他人会告诉你，你变强了。不要去尝试用指力板，因为你的手指还没有足够的力量支撑你的身体。如果你发现攀爬对于你的手指太难，我建议你加强你的技巧的训练。如果你爬得不好，不要泄气。这是攀岩的一部分。

Keep climbing and always, i mean always.. climb. Anyways, what you can do is get one of those hand gripper thingy and use them daily. It helps building your finger strength.

坚持爬，一直，我说的是一直，攀岩。你可以做的是找个握力器之类的，天天练。这对手指力量有帮助。Finger strength will come in time ... be patient. As your fingers get stronger through climbing, so will your confidence and technique. Don’t push your training to a point where your damage your fingers. Like all things in life that are worth having, it takes time to acquire. `  
手指的力量会随着时间而增长的，要有耐心。在攀岩中你手指力量的增长也会带来自信和技术的增长。不要揠苗助长而伤了你的手指。就像生活中值得拥有的东西一样，它是需要时间来获取的。

Yup, lots of intense climbing combined with strength training may not be a good combo. I spent a 2 months doing this and I just couldnt keep it up. After giving up the weight training I became a stronger climber, without a doubt. Just stick with some good ol bouldering, thatll get ya in shape for climbin.

是的，许多带有力量训练的大强度攀岩不一定就是好的方式。我花了2个月这样做，结果坚持不了。当我放弃了力量训练，我却成了更强壮的攀岩者。坚持好的抱石方法，那会使你很快进入状态。

One thing to keep in mind is that, when you are just getting started, strength is only part of the problem. Your hands may not just be giving out because of strength, you may very well be over gripping holds and under utilizing your legs and using poor body position.
当你开始时，要记住力量只是你遇到的问题的一部分。你的手爬不动了，不只是因为你的力量。很好的利用你的脚和身体，你一样可以抓牢你要抓的点。
As the other posters recommended, keep climbing. Not only will tendon strength increase, your technique will also improve, giving you more mileage from what strength you have.

坚持攀岩。力量和技巧是互相促进的，力量的增长促进了技术的提高；而反过来技术的提高又会是你在原有的力量基础上爬得更好。 `  
Elite climbers do use sport specific training (campus boards, etc.) but, trying to rush things, especially when you are just starting out, can lead to injury, which will set you way back.

高手都会采取一些特殊的训练方式如campus board，但是不要过于求成心切，特别是你刚开始的时候就这样做，会导致受伤，而使你倒退。


Rocknan：其实以上朋友说的够多了，看了就明白了不要急，心急吃不了热豆腐。同时要注意练习的方法，要避免受伤，毕竟攀岩是为了寻找快乐。还有就是要多问问老前辈，他们有不少经验可以借鉴。
以下是教你用campus board提高上肢力量的DV视屏链接

http://www.mountainzone.com/videos/playvideo.asp?vid=48034

ben777

学习了~~~~