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"Dirty rice" or "rice digs" is a technique used by many powerlifters to improve their grip strength, finger strength and wrist flexibility. Basically you'll want a garbage bin full of rice and then pick and choose from the following exercises. You can do them all together at the end of your workout or any combination of them that you'd like:
1. Jam hands down deep -- fingers spread wide. Jam hands down fast and hard. Get down as far as you can go and grab and squeeze hard. Bring hands up and out of rice and repeat. Go as fast as you can go (keep rice in the can).
2. Jam hands down and rotate wrists -- at the bottom grab and make a fist. Move fists forward and back for 10 seconds. Move fists up and down for 10 seconds. Move fists in a circle inward for 10 seconds. Move fists in a circle outward for 10 seconds. Repeat cycle until time runs out.
3. Grab rice on top -- hands on top of rice. Fingers spread wide, quick as you can grab a handful. Quick as you can open and close fingers and hand, grab hard, like your career depends on it.
4. Grab with thumbs -- your whole hand will make the grab but dig with your thumbs. Concentrate -- this works best with your hands on top of the rice. Dig with those thumbs!
5. Flick your fingers out -- fingers and thumb together down in the rice about 2 or 3 inches. Flick (extend) your fingers out and in as quick as you can!
6. Straight finger pinch -- fingers spread out over top of rice. Without curling your fingers pinch the rice. Bring your fingers and thumb together quick as you can and then extend them back out. Repeat as fast as you can.
7. Handfuls -- grab handfuls of rice and squeeze as hard as you can making the rice pop out, repeat as fast as you can until time runs out.
8. Finish by grabbing handfuls of rice and squeeze as hard as you can until time runs out.
2 апр 2013
