#Handgrip Strength

[plague-of-insomnia]

A sneak peek at the next chapter of The Glue That Binds Us, a sebardagni post-apocalyptic sickfic:

Sebastian was tired today. His muscles were complaining especially, like teens wanting to sleep past noon on the weekends, and he had to carefully brace himself with both hands on either side of his body to ensure he remained sitting. He didn’t think he could walk today, but he didn’t want to admit it. Not when Bard had only been home a few days and Sebastian was doing all he could to make it seem like he was fully recovered from the pneumonia and as fine as he could be.

He knew he should call Agni. If Bard weren't home, he would have already. But something about Bard returning from the seeming arms of death meant that Sebastian felt like he owed the man at least a few days without excessive worry. He couldn't prevent the attacks that often robbed him of sleep during the night, but this--pretending he was fine during the day--he could at least attempt.

He slid his arms into the familiar loops of the homemade forearm crutches Bard had made him and wrapped his fingers around the handgrips. He could do this. The cabin was small. It was only a few feet from the bed, through the bedroom door, and then just a couple more to the sofa in the main room where he'd be able to stop and rest.

Of course, if he fell, he could seriously injure himself--not to mention get a lecture from both Agni and Bard for his stubbornness. But it was already bad enough that both men treated Sebastian like glass. It was already infuriating how he'd desperately want to help, have the motivation, but not the strength, energy, or breath to help Agni with much of the house and farm work.

It didn't help that every time he closed his eyes he wondered if he'd never wake up again. Or how much it pained him to know that he would be leaving Bard alone, most likely, when he did.

Agni was a good actor and did a fairly decent job of keeping his spirits up and his true emotions hidden, but Sebastian had been with Agni for most of his life now; nearly a quarter of a century. He knew Agni almost better than himself.

It had not escaped Sebastian's notice in the last couple weeks as he finally began to recover from the pneumonia that had knocked him on his ass, when his mind had cleared enough for him to be able to notice things Agni likely thought he was still too sick and confused to.

Like how exhausted he was, physically, mentally, and emotionally, as if it radiated from his bones. Sometimes, Sebastian had wondered if he had died if it would have lifted the other man's burden, though he feared it might actually be worse.

Sebastian wasn't certain, but he suspected that Agni wouldn't want to live once Seb was gone.

Which would mean Bard would be alone again, like he was when they'd first met almost five years ago.

[cyanocoraxx]

hey! so i'm not convinced that either of you are approaching this discussion in good faith, but on the off chance that you might be willing to hear the other side, i'm replying here (wordcount restriction in comment replies was making me go crazy). also, not too sure why a bad drawing of a fictional robot repping for trans people was the place to discuss this, but whatever, let's go.

so...

there are plenty of athletes with biological advantages who are not disqualified or shunned for them. there are at least 20 documented genetic variations associated with elite athletic status in cisgender people, and both scientific and sporting communities recognize that genetics play a significant role in athletic performance.

Michael Phelps is double-jointed in his shoulders and elbows which aids him in swimming so adeptly. Miguel Induráin, a highly successful cyclist, had a lung capacity of 7.8L compared to the average person's 6L. Eero Mäntyranta, a skiing legend, had a mutation in his erythropoietin receptor gene that increased the amount of oxygen in his blood. Usain Bolt may benefit from his possession of the ACTN3 gene. Tom Sietas, a freediver, has larger lungs than the average person. some of the top basketball players in the world have an advantage with their larger wingspan and hand size compared to their rivals.

nobody bats an eye at these examples, but the few transgender women who have competed are vilified for the combined issue of "biological advantage" and "protecting women." again, let's look at that.

available evidence currently suggests that trans women undergoing testosterone suppression have no obvious biological advantage over cisgender women in sports. cisgender men have higher RBC counts, a quality that is removed within the first few months of T suppression in trans women. loss of strength also occurs with hormonal suppression, but this is not adequately studied yet so we don't know to what extent this occurs. lastly, post-gonad removal, trans women often experience T levels far below those of pre-menopausal cisgender women. overall, there is currently no FIRM basis in science to indicate that trans women undergoing HRT have a consistent and measurable benefit in sports, other than lean body mass and cross-section area that may persist according to a study by jassen et al., 2000. while trans women may retain these higher levels of LBM/CSA, they actually still fall within the normal distribution levels for cis women, only outperforming sedentary cis women. what biological markers might we consider instead then when talking about this? handgrip strength is not a reliable biological proxy. it's more related to hand size than sex. bone density is unreliable as it's not only related to sex, but also to socio-economic position, so it's not strictly sex dimorphic. the only reliable markers we can currently look for are red blood cell count (which, again, decreases with T suppression) and muscle mass when controlled for height and weight.

womens' sports are absolutely under threat, just not in the way that people think. many social factors continue to suppress the value of womens' sports, including sexist discrimination, fewer coaches and teams, classism, racism, and sexual violence. and that's only speaking about cis women. now with an increasing hostility towards transgender people, cis women will be harmed alongside them - body policing, transvestigating, etc. people "respect women" until they think they "aren't women." and what about when they are cis, and you harass them and violate their privacy just to "make sure"? it's horrific. the idea that cis men choose to transition to gain an advantage in womens' sports is a myth. in fact, trans women report an anxiety-inducing climate and constant surveillance along with violence. to think that anyone would willingly put themselves in that kind of situation for shits and gigs or to win a medal is absurd. trans black women especially are heavily discriminated against and face violence often. they would not put themselves at risk of violence, potentially even death, just because they want to win something. they just show up as themselves. and so in saying that, it is a myth that trans women outright dominate and push out cisgender women from sports. trans women LOSING in sports is under-reported in media because it doesn't fit the mainstream hatred of trans people.

the inclusion of trans women should uplift all women. stop policing womens' bodies. and so forth.

would also like to note that, if you don't believe that trans women are real women, and you think that they're all just cis men cosplaying as women... your problem with "trans perverts" is actually just with cis male perverts. the call is coming from inside the house.

TLDR; cis people have had genetic/biological advantages for a long time and have not been disqualified or vilified for them + leave women alone

[actualrealnews]

From The Advocate:

“I don’t think that biological males should play in female sports,” Ware said in a video posted to X by Olayemi Olurin, a lawyer, activist, and Substack columnist. Where the video originated is unclear. “I think it gives an unfair, you know, competitive advantage,” Ware continued. [...] Trans women in the study, published in April in the British Journal of Sports Medicine, had greater handgrip strength than cis women, but they had lesser jumping ability than both cis women and cis men, plus lower lung function and cardiovascular fitness than cis women.

[kemetic-dreams]

Whole Egg Vs. Egg White Ingestion During 12 weeks of Resistance Training in Trained Young Males: A Randomized Controlled Trial

Whole egg vs. egg white ingestion during 12 weeks of resistance training in trained young males: a randomized controlled trial. J Strength Cond Res 35(2): 411-419, 2021-The primary purpose was to compare the effects of whole egg ingestion and egg white ingestion during 12 weeks of resistance training (RT) on muscle cross-sectional area, body composition, muscular strength, and anaerobic power in resistance-trained young males. A secondary purpose was to examine systemic hormonal responses. Thirty resistance-trained young males were randomly assigned to one of 2 groups: Whole eggs + RT (WER; n = 15) or egg whites + RT (ERT; n = 15).

Whole eggs + RT ingested 3 whole eggs immediately following RT, whereas ERT ingested an isonitrogenous quantity consisting of 6 egg whites immediately following RT. Before and after 12 weeks of whole-body undulating periodized RT (3 sessions per week), knee extensor muscle mass and cross-sectional area (computed tomography), lean body mass and body fat percentage (bioelectrical impedance), muscular strength (knee extension, handgrip strength), Wingate (cycle ergometer), and serum concentrations of hormones were assessed. There was a significant group × time interaction for body fat percentage, serum testosterone, knee extension, and handgrip strength with greater improvements observed in WER. There was a significant main effect of time (p < 0.05) for knee extensor muscle mass, cross-sectional area, lean body mass, anaerobic power, and all other blood hormones. There was a trend (p = 0.06) in the WER group for having a greater change in lean body mass compared with that of ERT.

Postexercise whole egg ingestion increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion, despite no group differences in muscle mass, in resistance-trained young males. Whole eggs consumption may be preferable during RT programs geared toward the improvement of muscular strength and body fat percentage.

[epivanosilon]

reading demon slayer: chapter 35

title: 散り散り (ちり���り) || scattered

official english title: scattered

久しぶりね！^^; the last two weeks of the summer session at work were crazy! hr came and did individual interviews with me and all my coworkers, my bosses got fired, and i think there's an ongoing investigation on someone? not sure about that last part. anyway, moving on to the language stuff.

much like chapter 30, chapter 35 does not have a whole lot of new words to learn. so i'm doing an all-in-one post again! vocab and such below the cut ↓

name breakdown

the only thing resembling a name that we get in this chapter is inosuke mispronouncing tanjirou's name again. this time he calls him

健太郎

read as けんたろう. this is a very common masculine given name, so no particular pop culture references here. 健 (けん) carries meanings of health, strength, and persistence. 太 and 郎 are both covered in chapter 1's name breakdown, but for convenience's sake 太 (た) means fat or grand and 郎 is just a masculine suffix for names.

okay, technically 郎 means son. for example, the name 三郎 (さぶろう) means third son, so 健太郎 would literally mean something like healthy excellent son. or maybe excellently healthy son? it's a name you'd give to a child who you want to grow up to be strong and important. which, funnily enough, is exactly the kind of person tanjirou becomes. i wonder if gotouge had a reason for picking these names or if they were simply chosen at random...

on to vocab! this chapter all we have are a few nouns, a single adjective, and a couple verbs. enjoy.

nouns

背後 – back, rear; background, behind the scenes | はいご

柄 – hilt (of a sword), haft (of a dagger), handle, handgrip | つか

見せ物 – show, exhibition, spectacle | みせもの

also written as 見世物.

adjectives

散り散り – scattered, separated, dispersed | ちりぢり

verbs

乗り切る – to get through (adversity), get over, tide over, overcome, survive; to weather (a storm), ride across, sail across | のりきる

ふらつく – to feel giddy, totter, stagger; to be unfixed (of emotions or beliefs), waver; to wander aimlessly, loiter, putter

that's all i have for this chapter. thanks for reading, and please look forward to the next posts! 読んでくれてありがとう！次の投稿を楽しみにしてください！

[religion-is-a-mental-illness]

https://www.tandfonline.com/doi/full/10.1080/26895269.2024.2353224

Effects of puberty suppression on bone, body composition, handgrip strength and glucolipid profile in early-pubertal transgender adolescents

Abstract

Introduction The effects of puberty suppression for more than 2 years before the start of gender-affirming hormones (GAH) on bone mass acquisition and body composition are understudied.

Materials and methods Retrospective study on 46 transgender adolescents (20 trans boys and 26 trans girls) receiving a gonadotropin-releasing hormone analogue (GnRHa) from Tanner stage 2-3, followed by GAH around the age of 16 years. At start of GnRHa and at start of GAH, dual-energy X-ray absorptiometry (DXA) at lumbar spine (LS), femoral neck (FN) and total body (TB), handgrip strength test and fasting blood sampling were performed. Z-scores were calculated using reference values for both cis girls and cis boys.

Results GnRHa were administered for a median of 3.2 years (± 0.69) in trans boys and 2.7 years (± 1.05) in trans girls. Bone mineral apparent density (BMAD)-LS Z-scores decreased significantly in both trans boys and trans girls, while BMAD-FN Z-scores decreased only in trans boys. Fat% and Fat Mass Index Z-scores significantly increased in both groups, while Lean Mass Index Z-scores significantly decreased. Handgrip strength Z-scores for the sex registered at birth (SRAB) remained stable in trans boys while they decreased in trans girls. There was no significant influence of the treatment on either insulin sensitivity or lipid profile.

Discussion GnRHa administration for more than two years during the physiological time of puberty decreases bone mass acquisition, mainly at the lumbar spine and induces a general increase in fat mass. Although lean mass acquisition is undermined in both groups, handgrip strength is affected mainly in trans girls compared with age-matched peers for the SRAB.

==

"tHeY'rE sAfE aNd FuLLy ReVeRsIbLe!!1!"

[1997thebracket]

Round 2A

The PlayStation DualShock Controller: Did you just feel that? The DualShock controller is a gaming accessory that has been a staple of Sony's consoles since its introduction in 1997. Renowned for its ergonomic design, the controller features a distinctive shape with comfortable handgrips, two analog thumbsticks, a D-pad, four action buttons, four shoulder buttons, and a pair of vibration motors. The inclusion of two analog sticks revolutionized console gaming, enabling more precise and immersive control in 3D environments. The DualShock name comes from the controller's ability to provide haptic feedback, allowing players to feel vibrations and tactile sensations that enhance gameplay immersion. Over the years, the DualShock controller has evolved and undergone refinements, but its design and functionality have made it a symbol of PlayStation and a beloved accessory for gamers worldwide.

Fallout: You're hearing the crackle of the radio as you read this, aren't you? The first Fallout game, released in 1997 by Interplay Entertainment is a classic isometric role-playing game set in a post-apocalyptic world devastated by nuclear war. Players assume the role of the Vault Dweller, tasked with venturing out into the irradiated wasteland to find a water purification chip to save their underground home, Vault 13. The game is characterized by its dark and gritty atmosphere, rich storytelling, and morally complex choices. Its turn-based combat system and character development through the SPECIAL system (Strength, Perception, Endurance, Charisma, Intelligence, Agility, and Luck) were innovative for the time. Fallout's retro-futuristic aesthetic, intricate world-building, and mature themes garnered critical acclaim and laid the foundation for one of the most beloved franchises in gaming.

[partly-hueman]

This is not controversial

Sad world we live in where the teachings of The Church of Transgenderism have infiltrated every aspect of our social lives that we, those who are based in reality, have to reiterate the observable over and over.

This shouldn't be controversial but I posted it elsewhere and the amount of venom and threats actually surprised me. I got threats of doxxing which I need to let people know is a bad idea. I don't have a dog so you don't have to worry about him. However I do have a gun and that should give you pause.

Females are the weaker sex when it comes to sports performance. Comparing equal female to equal male, males have: - 57% more grip strength [1] - 65% more leg strength [2] - 90% more total upper body strength [3] - 162% more punch power [4] To put these numbers in comparison, males are only 7% taller than females, yet on the population level we easily see the considerable height differences between them. [5] Percentages like 50-160% are therefore immense and have considerably less overlap between the sexes. The musculoskeletal differences between equally trained males and females are so large that there is no way males can compete fairly with females. Would you like more statistics or is that good enough for you? Your idea that females must compete at a male standard is the actual male-centered misogyny you claim to be against.

Once again. Hate the facts all you want. You have a choice. Accept them Or Cope and Seethe

For more see:

[1] Bohannon, R., et al. (2019). Handgrip Strength: A Comparison of Values Obtained from the NHANES and NIH Toolbox Studies. American Journal of Occupational Therapy, 73(2).

[2] Lassek, W. D. and Gaulin, S. J. (2009). Costs and benefits of fat-free muscle mass in men: relationship to mating success, dietary requirements, and native immunity. Evolution of Human Behavior, 30, 322-328.

[3] Morris, J., et al. (2020). Sexual dimorphism in human arm power and force: implications for sexual selection on fighting ability. Journal of Experimental Biology, 223(2).

[4] Ibid.

[5] Roser, M., et al. (2019). Human height. Our World in Data.

[angrenwen]

"My apologies to all of you who will have your eyes assaulted by the figure of a semi naked dwarf, but that was necessary in order to explore the subtleties of their anatomy and I always wanted to expand on this old idea of mine that dwarves would be splendid wrestlers. You know, beautiful in all sizes kinda thing, and this is just what peak performance looks like.

The Dwarves' short and dense bodies would be out of reach for taller foes to be able to apply leverage against, and conversely they would be in great advantage due to their low centre of gravity and weight. On top of that, astonishing strength, endurance, toughness and willpower, coupled with a handgrip of iron and a skull as thick as a Ram's, all adds up to the dwarves being born wrestlers.

Their style would be much more brutal and intense than what humans would practice for example, due to their incredible body toughness and prodigious stamina. It would involve strikes in certain situations, somewhat like how fighting in hockey is almost a semi-legal thing as far as I understand it. They would also head butt each other like rams if the occasion allows for it, just like those initial charges in Sumo. 

Two separate styles would develop, one being  geared towards dwarf agains dwarf and one focused on fighting taller opponents. Both of those styles would have to cover armed and unarmed wrestling. It would also focus on throws and takedowns, because that would be very advantageous in a mountainous or rocky terrain and also because taking down a larger opponent would take away their advantages over the short bastards.

The need for practicing with tall folks would lead to -a pretty damn badass situation if you ask me- exchange with humans, where they would learn and practice wrestling under the dwarven masters in exchange for simply providing them with a high level challenge and experience against taller foes. How cool would it be to see a human "blackbelt" sitting just under the grand dwarven master and outranking many younger dwarves and a bunch of really tough fellow humans? 

The dwarven style would also employ a large variety of chokes and joint locks, all focused on real combat and therefore perfected to a science over the generations. My main inspiration for their style is mix of Sumo, BJJ, Judo, Greco-Roman, Indian Pehlwani, Turkish oil wrestling and Mongol wrestling. If you ever wondered why wrestlers always fight as close to naked as possible (with the exception of the Japanese arts) it is because most garments would just get caught all the time and/or ripped to pieces in seconds. Also because they provide tons of opportunities to use the garment against the wearer, changing the game completely. I imagine they would surely cover that too, considering they would have centuries to hone their skills and art. I wonder what taboos and rules would revolve around the beard and the way it certainly gets in the way all the time and would inevitably be tugged or grabbed (or else disrespected in some other way) by accident or not. Maybe it would be the same as we treat nut shots- it is expected to happen by accident from time to time and the victim will need time to recover (mentally in the dwarves' case)- but would warrant a penalty if intentional. Probably a serious one, because grabbing and pulling would certainly be a giant no no.

I would love to hear your ideas about that as well. That's it for today, I hope you guys enjoy it and that you are all well and kicking ass. Cheers"

[akihatohnoofficial]

2023 Orgasms Wrapped:

1.46 L of semen ejaculated! That’s almost enough to fill two wine bottles!

On average, the volume of your moans was 80 dBA! There are cars quieter than you!

Your handgrip strength improved by 2 kg in 2023! Keep it up!

JESUS CHRIST

[kultofathena]

United Cutlery – Lord Of The Rings – Sword of Eowyn

This full-sized sword, which measures nearly three feet in length, from tip to hilt is styled beautifully with a bronze guard and pommel. The handgrip was crafted with a raised middle section of three bronze rings. A wide fuller groove runs down 3/4 of the blade to reduce the weight, yet still retain critical blade strength. Eowyn achieved true heroism as she succeeded in the slaying of the Witch King and his fell steed.

Constructed with a 30 1/8″ tempered 420 J2 stainless steel blade. The handle features a solid metal guard and pommel with antiqued brass plated finish, the hilts are cast in the symbols of the famed horsed of Rohan and the grip is genuine leather wrapped. Includes a 11″ x 10 5/8″ x 3/4″ wood display plaque and a parchment certificate of authenticity.

[baby-girl-aaron-dessner]

Here is a source on how hormone replacement therapy (HRT) has negative effects on the athletic performance of transwomen and transmen.

Forbes summarised a new cross-sectional study which examined the athletic capabilities and potential differences among trans and cisgender athletes. This investigation was the first to be funded by the International Olympic Committee (IOC) on the subject and marks the first analysis on athletes who have undergone gender-affirming hormone therapy.

Significant Findings:

Transgender women performed worse than cisgender women in tests measuring lower-body strength.

Transgender women performed worse than cisgender women in tests measuring lung function.

Transgender women had a higher percentage of fat mass, lower fat-free mass, and weaker handgrip strength compared to cisgender men.

[mallu2005]

ZEVORA Handgrip Adjustable Resistance 10-50 kg Hand Grip Exerciser, Hand Squeezer

With its innovative design and light weight Spring Hand gripper is suitable for men and women of all ages.

Hand and Fingers exerciser which Develop hand endurance and coordination skills.

You can adjust resistance by a screw cap from 10 kgs - 40 kgs

Our grip strength trainer is made of High-quality plastic and reinforced metal alloy materials which are durable and safe.

By adding counting function, our hand strengthener could record your exercise number every time when you use it.

[crimsonpublishersgernotology]

Green Houses and Nursing Homes: Changes in Resident Function Over the Course of 1 Year - A Pilot Study

Background and purpose: Seniors face difficult decisions if their physical and mental functioning begins to decline. Seniors may require assistance as they become elderly, but they never want to burden family members with that responsibility. Some choose to move to traditional nursing homes (NH), and another option that is growing in demand is green houses (GH).Whether the elderly can safely maintain their movement ability over time in green houses has not been studied. The purpose of this study is to examine the changes in impairments and activity limitations in residents of green houses and nursing homes over the course of one year.

Participants: Of the 23 volunteer participants in this study over the age of 65, 17 were residents of area nursing homes and 6 were residents of area green houses.

Methods: Participants completed a series of outcome measures including the Mini-Mental State Examination (MMSE), Manual Muscle Testing (MMT), Active Ankle Range of Motion (AROM), Handgrip Strength, Five Time Sit to Stand (5xSTS), Timed Up and Go (TUG), Gait Speed (GS) and Functional Independence Measure (FIM) scores.

Result: 15 completed the final data collection (GH=2, NH=13). Before the final data collection, 4 participants from both the NH and the GH passed away equaling 8 total expired. Regarding impairments, the overall lower extremity strength of all surviving participants decreased from initial to final testing, with left knee extension strength and bilateral dorsiflexion strength being the two most distinct declines. Ankle range of motion (ROM) decreased for 14 out 15 surviving participants, with the exception of the D2 GH resident increasing right DF ROM by 1.5 degrees. The activity limitation changes included all participants of both groups performing slower on the TUG from initial to final testing with the 2 GH residents performing 2-10 times slower than the average NH resident.

Discussion and conclusion: This study demonstrates that there are impairments and activity limitation measurements that can be used to assess change in function over the course of one year in green house (GH) residents compared to traditional nursing home (NH) residents. Interventions provided by physical therapists for elderly residents at a green house or traditional nursing home facility can potentially slow the development of such impairments and activity limitations that may compromise longevity, independence and quality of life.

Read more about this article: https://crimsonpublishers.com/ggs/fulltext/GGS.000550.php

Read more articles: https://crimsonpublishers.com/ggs/

[tomvachet]

How to Enhance Your Rock Climbing Experience

In 2021, 10 million Americans participated in some form of climbing, including rock, which has evolved. Nonetheless, individuals can enhance their rock climbing experience by using a few strategies, such as prioritizing safety and exercising patience.

Pioneering mountain climbers in Europe and China first scaled challenging rock faces using rudimentary equipment such as hemp ropes and wooden climbing aids. Over time, the sport has advanced with modern techniques and specialized gear for a safer and more satisfying climb.

Outdoor rock climbing offers various styles to suit different preferences and skill levels. Bouldering is a ropeless form of climbing in which climbers use crash pads for safety and focus on dynamic movement over short, technically demanding routes close to the ground. Trad climbing entails lead climbers placing their own removable protection gear as they ascend, offering more independence. Top rope climbing provides a gentler introduction for novices, allowing familiarity with harness systems and climbers to gain confidence before transitioning to lead climbing.

When venturing outdoors to scale rock faces, safety is paramount. Potential hazards such as falling rocks or errors while belaying (securing a climber with rope as backup) underscore the importance of proper protection to prevent injuries. Securely fitted harnesses, coupled with durable ropes, provide a crucial lifeline. Footwear choice is equally vital; flat shoes are ideal for slab and vertical walls, while downturned models offer superior grip on steep routes, enhancing stability and enjoyment. Quickdraws to connect rope to bolt anchors, helmets, and other basics ensure a well-rounded and safe climbing. Constantly checking your gear for wear and tear is crucial before each climb.

Beyond essential safety gear, comprehensive preparation before exploring new crags is vital for optimal rock climbing. Consider first aid training and carry a well-stocked kit to respond effectively to injuries or accidents involving yourself or others. Do some research – pick up a local guidebook to learn the lay of the land, be mindful of weather conditions as they can significantly impact climbing conditions, and always be vigilant of your surroundings, watching for hazards like loose rocks. Pack enough sunscreen, insect repellent, water, and more to enhance preparedness for various environments.

For novices, patience and dedication are essential – mastering climbing routes takes time and consistent practice. With their diverse amenities and controlled environments, indoor climbing gyms offer climbers an ideal starting point. Experienced instructors guide and mentor climbers, introducing exercises like bouldering and hang boarding, which help build grip strength, endurance, and overall conditioning. Before an excursion, thorough stretching of key muscle groups (shoulders, wrists, and fingers) promotes relaxation and enhances mobility for smoother climbing.

Adherence to various techniques also elevates the climbing experience. To prevent premature fatigue, maintain a focused breathing pattern (slow, steady breaths) coupled with efficient full-body movement rather than just upper body strength. Alternate foot and hand placements to maintain balance and distribute the load. You also save energy by hanging on the holds with straight arms and letting your skeleton offer support.

Not only should you be moving both hands and feet, but also incorporate waist twists and hip rotations to redirect weight distribution and reach different holds. You may need to face the wall straight on or swing one hip inward to open up your stance. Proper footwork is crucial, so smear your feet against the wall and search for secure footholds. When you find a stable foothold or resting handgrip where you can balance for a moment, use the opportunity to catch your breath. A quick rest can make a big difference in having enough strength to finish the climb.