Hand gripper training routine. #motivation #vlog #fitness #gym #MrLalu777 Discover recipes, home ideas, style inspiration and other ideas to try. In this guide, we’ll explore the top 7 hand gripper exercises that will help you develop an iron-strong grip right at home. These high-quality aluminum-handled handgrippers are made in 50lb increments from 100lbs to 300lbs so that you can train your grip similar to training any other bodypart-- by increasing resistance. Let's unlock the potential of your grip strength together. Expert advice on training frequency, avoiding overtraining, and maximizing grip strength Jan 23, 2025 · Unlock your grip strength with DIY hand gripper workouts. Regular grip exercises improve your grip strength for stronger hands and greater resistance and endurance. The benefits of incorporating hand grippers into a workout routine are numerous and varied. Jun 18, 2025 · Is your grip holding back your gains? Take hold of your training with the ten best grip and forearm exercises for strength and growth. Here are some expert tips to help you get the most out of your training: 1. They come in various resistance levels, allowing you to gradually increase your strength. Best Hand Grippe Jun 21, 2024 · Exercises like Farmer walk, Reverse curl, dead hangs, hand gripper training, and plate pinches are good for strengthening the muscles involved in grip. Nov 28, 2023 · However, some of the best grip strength exercises actually are your standard strength training exercises with heavy loads, modified in a way to focus on increasing your grip strength. I heard that training with C. Nov 2, 2023 · We explain how effective grippers are and whether they will build forearm strength and size. See relevant content for strongerrr. Learn how many hand gripper a day you should use for optimal results. Mar 23, 2024 · The IronMind Captains of Crush hand gripper is a top choice for forearm, wrist, and grip training. fitThe Grip Strengthener I use: https://amzn. Will it build strength? Develop muscle? Jan 24, 2025 · Discover 10 hand gripper workouts to boost strength, endurance, and health. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Feb 10, 2025 · This ultimate guide will help you develop better grip strength quickly. It is also important to maintain flexibility and mobility in the hands, wrists, and forearms. com Jun 17, 2025 · This complete guide reveals the 4 types of grip strength you need to develop, the biggest training mistakes to avoid, and the exact exercises and programming that actually work. It can also improve your grip strength, which can be benefici Dec 6, 2024 · Grip strength is a measure of how tightly you can hold onto an object in your hand and how long you can firmly grasp it. Out Jul 22, 2025 · These four training tips will help you improve your grip strength. Mar 21, 2023 · Explore 5 engaging Hand Gripper exercises that'll pump up your forearms and improve grip strength. Feb 14, 2020 · A really simple training plan when learning how to use hand grippers would be to set up a routine. It should be noted that true support grip entails the fingers wrapping well around the bar. Your hands can apply more pressure for longer periods, making it easier to do exercises such as push-ups and weight lifting, which eventually leads to muscle gains. In this article you’re going to learn some tips, tricks, and techniques that will help you get the most out of your Heavy Grips Hand Grippers and develop a strong crushing grip. 5 lbs) Another bridge between numbers, except this time the difference between the lower and upper gripper is more pronounced and much more difficult. You can see in the example workouts that most exercises involve three sets as a starting point. #handgrip #forearms #veins In this video, we will be looking into a follow-along hand gripper workout to build strong and vascular forearms. Heavy Grip Training article by Clay Edgin: Congratulations on your purchase of Heavy Grips™ hand grippers! In this article I’m going to show you some tips, tricks, techniques, pictures, and videos to help you get the most out of your grippers and develop stronger hands, as well as give you a sample training program based off of my own program which I have been using with good results. Hand gripper| workout| hard work| forams workout| #shorts #handgripper #workout. Oct 19, 2023 · Incorporating hand gripper exercises in a workout routine has been proven to offer a wide range of benefits, including improved hand strength, increased muscle mass, injury prevention, enhanced sports performance, and even stress relief. They are perfect for improving grip strength, which is crucial for Nov 24, 2024 · Hand gripper exercises are a simple and effective way to build both strength and endurance, whether you’re an athlete, a fitness enthusiast, or someone just looking to improve their functionality in daily tasks. Also, I am aware of the importance of training the extensors with grip training, and would prefer any replies to be focused primarily on effective hand gripper training routines. Barbell and Dumbbell Exercises: Compound lifts like deadlifts, rows, and bench presses also engage the crush grip. Jan 3, 2024 · Embarking on a journey to enhance your grip strength? Hand grippers are the unsung heroes of this endeavor, offering a dynamic and effective way to fortify your hands and forearms. You want to make sure that your fingers are in the right place, your pinky should be right about at the bottom of the gripper. Using thicker barbells or adding grip challenges like fat grips can Jun 6, 2025 · Boost grip strength with the best workouts for lifters and climbers. One awesome but sometimes frustrating thing about gripper training is the wide variety of options in gripper rep schemes, ranging from singles to 100+ reps and a ton of options in between, plus negatives, various set widths, strap holds, overcrushes, beyond the range closes (with a filed down gripper), inverse closes, 1-2 finger closes, etc. Mar 30, 2023 · Discover the ultimate guide to grip training with our humorous and engaging article. Sep 28, 2024 · What is a Hand Grip Strength Trainer? A hand grip strength trainer is a compact, portable tool designed to strengthen your hand, wrist, forearm, and finger muscles. Full routines, advanced tips, recovery hacks, and grit for every athlete chasing serious grip. But what grip strength exercises are best for your goals and routine? Read on. Learn the best hand grips for exercise and techniques to prevent injury. Jan 6, 2025 · Learn how to start grip training with hand grippers. Furthermore, incorporating grip strengthening exercises in your training regimen can help enhance your performance in sports like tennis, golf, and rock climbing which require greater lower arm engagement. Read this article to explore the science and practice of grip strength training and forearm muscle development for both strength and aesthetics. It is more an accumulation of different exercises combined with consistency. Perfect for climbers, lifters, and anyone aiming for a stronger grip. Nov 25, 2021 · Learn how to use Hand Grippers for MAX RESULTS so that your Grip Strength never turns into a crutch during your workouts! Mar 11, 2025 · Boost your grip strength with these expert tips, exercises, and techniques to improve performance in workouts, sports, and everyday tasks. Discover the benefits, techniques, and beginner-friendly workouts to build strength fast. Jan 21, 2025 · Explore the 10 surprising benefits of handgrip exercise to increase your grip by strengthening your hands, wrists, and forearms. C. Girl hand grippers are designed to be more ergonomic, with adjustable resistance to Dec 3, 2024 · Grip Strength Exercises help build a strong grip so you can lift more weight, decrease more body fat, and increase muscle use overall. Learn benefits, exercises, and progression techniques to boost strength, endurance, and control. Incorporating a hand squeeze workout into your routine can yield significant results. Use these strategies to inject your workouts with more opportunities to build your forearms. Its two-handle structure with textured, non-slip grips ensures comfort and safety. Gripper training is a popular and effective method to build impressive forearms, incorporating various protocols such as drop sets, eccentrics, isometrics, and supra-maximal loading. Then I'll do grip and hold in both hands. Jun 28, 2023 · What are the best grip exercises? Grip exercises are designed to strengthen your grip, giving you greater power and stability for strength training. The best way to use grip Nov 16, 2024 · Discover 10 effective hand gripper exercises you can do at home. Get Your Very Own Set Of Heavy Grips Hand Grippers at:http://leehayward. Boost your grip training with step-by-step instructions, expert tips, and illustrations! May 5, 2025 · Research the best grip strength exercises to raise your performance and strength. Perfect for beginners, learn effective hand exercises for better performance. So how do hand grippers improve grip strength? The hand grippers work your “crushing” and “support” grip strength, which is your hand’s ability to close together and make a fist. Apr 17, 2021 · Does using hand grippers everyday work? We experimented with this challenge. We introduced the IMTUG: IronMind's Two-Finger Utility Grippers, for targeting Oct 12, 2021 · Adding regular hand grip exercises into your workout routine can increase the endurance of your forearm muscles. Dec 7, 2024 · Discover how to train with hand grippers. Oct 22, 2023 · Incorporating hand grippers into your training routine can yield substantial benefits, such as improved grip strength, enhanced dexterity, increased hand endurance, and injury prevention. Prioritize durable materials, such as stainless steel, to ensure longevity and reliability during intense workouts. Dec 1, 2024 · Learn how to progress your hand gripper workouts from beginner to advanced. Discover the muscles worked by hand grippers and how to maximize their benefits with exercise variations and alternative exercises. Grip strength can be the limiting factor in performance for many different strength athletes. Learn the best routines and tips for effective training. So after 10 days of squeezing how strong did I The Heavy Grips hand gripper series was developed for athletes who want to take the training of their grip strength to the next level. Gripper Terminology Your warm up gripper is the lowest in your set. Get ready to improve your grip! #tiktokshop #handgripper Boost Your Grip Strength and Endurance with These Expert Tips When it comes to improving grip strength and endurance, consistency is key. Just go easy on the poor saps you shake hands with! Get a Grip Workout: Apr 17, 2024 · Read on for the best grip-strength exercises you can practice to improve your overall grip strength and hand health. Wondering how many times a day you should use a hand gripper? Learn the best practices for hand gripper workouts to maximize your grip strength, forearm muscles, and endurance. Jul 24, 2024 · A weak grip can limit your ability to lift heavy weights and more. grippers every day was the best way to increase crushing grip strength fast. Strong grips are essential for almost every activity, from lifting to everyday tasks such as opening jars or carrying bags. Oct 12, 2023 · Training for Crush Grip: Hand Grippers: Hand grippers are versatile tools designed specifically for crush grip training. May 15, 2024 · We’ve developed this grip strength exercises guide to help you hold onto a barbell and your grocery bags for longer. Apr 27, 2025 · Maximize your grip strength with a hand gripper workout. Apr 21, 2025 · Discover effective grip exercises to enhance hand strength, improve wrist stability, and boost workout performance. Sep 17, 2024 · As a Warm-up: Use a hand gripper to activate your hand and forearm muscles before a full-body workout, especially if your routine includes lifting weights or performing exercises like pull-ups or deadlifts. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip videos/articles, etc. Includes workouts and types. Sep 28, 2023 · Once you can do 12 reps with a weight add enough weight to the bar in your next workout to limit you to 8 reps again. comContent blocked Please turn off your ad blocker. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Experts explain how to build your grip strength. Get your first pull-up, carry more things, and keep your hands healthy and happy! Get ready for a dose of hand gripper wisdom as we dive into what NOT to do when using this versatile tool. If you want to develop serious hand strength for a sport, or Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. The guides give in depth details on exactly how to use a hand gripper and great examples of training methods and accessories that can be used to develop your crush grip strength. Interested in online personal training? email me at:basebal Jan 21, 2025 · Discover how hand gripper exercises boost grip strength and improve daily life. See full list on theottoolbox. Learn how strengthening grip can make daily activities more manageable and improve day-to-day function. Over the years, IronMind has published a rich lode of information covering all aspects of grip strength training, including using hand grippers; introducing grip masters of note; and making known our world-renowned Captains of Crush Hand Grippers, with their colorful history and hand strength-producing benefits. Essentially, building grip strength equips you with the muscular backing to tackle tasks with ease. We have created an example below with 2 training sessions for 2 weeks. As a result, consistent grip work can result in significant forearm muscle growth. Jan 11, 2025 · Discover everything about grip strength training with hand grippers. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Here's a complete hand gripper workout you can use to increase forearm grip strength, vascularity and progress through different hand grippers of higher resi Jun 9, 2025 · The best part? You don’t need any fancy gear. Oct 20, 2024 · Discover the top hand gripper exercises with our step-by-step guide to boost your grip strength and enhance overall fitness. May 15, 2025 · Discover the benefits and techniques of hand gripper training to enhance your strength, performance, and fitness progression. #shorts Using hand grippers is a great way to strengthen your hand, wrist, and forearm muscles. As for repetitions, this depends on the exercise and the goal. Nov 22, 2024 · Discover effective forearm workouts that help improve grip strength. Use Hand Grippers Hand grippers are versatile tools that can greatly enhance your hand squeeze Jan 26, 2025 · But grip training isn’t just about convenience — it’s backed by science, and its benefits extend far beyond what most people realize. Choose ergonomic designs with non-slip grips for comfort and security during extended training sessions. While traditionally used by athletes and fitness enthusiasts, hand grippers are now widely adopted by women looking to enhance their hand strength for daily activities, sports, or even aesthetic purposes. Aug 21, 2019 · In simple terms there is no one specific hand grip exercise. One of the primary ways is to use a grip strengthener device, also knows as a “hand gripper”. Maintaining and building grip strength by using a grip strengthener in your exercise routine can help maintain and improve fine and gross motor skills throughout your life. Unlock the power of hand grippers today! Jun 21, 2025 · The no-nonsense, battle-tested guide to hand gripper mastery. Jan 21, 2025 · Learn how often to train with a hand gripper in 2025. Check out the program below to get started with your gripper set. First up some definitions to help you out. The more you work on your grip, the more effective your efforts to gain muscle will be. Hand gripper workouts along with simple moves like tennis ball squeezes and farmer’s carries, hit different areas of your hands and forearms. Made from aircraft-grade aluminum, it offers 11 resistance tension levels ranging from 60 to 365 pounds. Learn the key differences and muscles worked in this fitness guide! Feb 13, 2020 · Grip strength training is essential for developing powerful hands, strong forearms & a devastatingly intense vice-like grip that can turn diamonds to dust. Jun 23, 2025 · Grip strength is an essential function that allows people to live a higher quality of life. These trainers come in various forms, such as adjustable grippers, finger trainers, resistance-based devices, and even electronic gadgets that track your progress. The Benefits of Using Hand Grippers Using hand grippers has become increasingly popular among fitness enthusiasts, athletes, and even those looking to improve their daily functionality. Armed with a Captains of Crush gripper, a set of Expand-Your-Hand Bands, this training program, and the motivation to succeed, in a short time you will see very noticeable gains in grip strength, not to mention improved hand health. com/blog/heavy-grips-hand-grippersJoin the Total Fitness Bodybuilding "Inner Circle" Sep 1, 2023 · The frequency at which you can use hand grippers depends on various factors, including your fitness level, the intensity of your workouts, and how well your body responds to training. Build strength, endurance, and control with these step-by-step tips. Known Mar 23, 2023 · Discover the secret to grip success with our humorous and engaging guide on how many hand grips per day you should do to maximize your forearm gains! Apr 25, 2025 · A hand grip workout is a great addition to any training regimen, a hand grips workout increases your general athletic performance in addition to hand strength. to/2 Learn great exercises to build hand strength and improve grip. Whether you're an athlete, a professional, or someone looking to enhance their fitness routine, hand grip exercises offer a forearm workout with hand grips. This gripper is not only great for building strength but also for improving endurance and coordination. A couple of months of consistently doing this workout will not only build you Vice-Grip grip and wrist strength, but also a set of Popeye forearms. The endless configurations dwarf most barbell Dec 22, 2024 · Start your grip strength journey with hand grippers! Learn beginner exercises, tips, and common mistakes to avoid in this easy guide Mar 19, 2023 · Master 10 top forearm gripper exercises for unmatched grip strength. Which of the best grip strengtheners can improve your grip strength fast? Read on. Discover the optimal number of hand gripper reps per day for building strong grip and forearm muscles. Routines Basic Routine Mass Building Increase Deadlift Grip Bodyweight and Calisthenics Rock Climbing (Hangboard) Grappling Martial Arts Grippers Arm Wrestling Cheap and Free Grip Training I just want something to do at my desk - (this post is in the other thread) Other Wiki Topics How to get started Grip on a May 17, 2024 · How to Start Training With Grippers Looking for how to train with your new hand grippers? We've got your back. Maybe you sleep with a Captains of Crush gripper under your pillow or lift stones for fun and think 20-rep squats are the key to enlightenment, as well as to gains in muscular size, strength and fitness. Consistency in the grip-strength workouts is the only way to improve your grip strength, which progressively improves. Documenting every day's training. . Join us as we uncover the pitfalls to avoid, ensur Nov 2, 2023 · Your grip may be holding you back from lifting heavy weight. May 17, 2025 · Ready for advanced grip strength training? Discover specialized techniques, tips, and exercises to develop a truly powerful grip. An instructional video by Kootek , which manufactures hand grippers, demonstrates how to use a hand gripper to build grip strength with exercises that require repeatedly squeezing and relaxing. In this article, we’ll walk you through a step-by-step progression plan that takes you from beginner to advanced hand gripper workouts. If the handle is large enough that there is a space between the fingers and thumb, it is referred to as open hand support Jul 26, 2023 · In this article, we will discuss what grip strength entails, how to use a hand grip strengthener, and answer your question, do grip strengtheners work and actually increase grip strength? Jan 12, 2025 · Transform your grip from weak to warrior: Expert exercises, training secrets, and proven gear recommendations to build crushing hand strength that lasts. Jan 16, 2025 · Look for hand grippers with adjustable resistance levels to accommodate different strength levels and training goals effectively. Thank Oct 1, 2023 · Start with exercises suitable for your fitness level and gradually increase the intensity as your grip strength improves. In 2025, hand gripper exercises have become a staple in fitness routines worldwide, thanks to advancements in technology and a better understanding of biomechanics. Q2: How can I maximize my hand gripper workout? A2: Incorporate progressive overload and track your performance. Apr 24, 2024 · For beginners, working on your hand grip can have several benefits. Mar 18, 2023 · "Boost your grip strength with these 5 most effective forearm gripper exercises! Unleash your hand's true potential and dominate handshakes, pickle jars, and more!" Want to build a powerful grip? This 5-minute hand gripper exercise routine will help you boost forearm strength, improve your grip, and take your fitness to the next level. Whatever your specialty—grip, Olympic lifting, strongman, Highland Games—and whether you are world class or mortal, if you like strength, the IronMind forum is for you. Here in this video i talk about forearm workout with hand grips. Learn techniques, routines, and tips for building stronger hands and forearms. Jan 1, 2025 · Discover if hand grippers are right for you with our guide on benefits and workouts. A hand gripper is a simple yet effective tool to improve hand strength, endurance, and overall grip power. Jun 13, 2025 · If training your grip strength isn’t part of your workout routine, it’s time to reevaluate your priorities. Q3: Can I use hand grippers for rehabilitation? A3: Yes, they can aid in recovery and strengthen injured hands. Learn expert tips, routines, and benefits for 2025! Hand Gripper Workout Routine Here is my hand gripper workout routine: After I warm up for a little bit, I usually will do 10 grips in one hand and 10 grips in the other. Oct 10, 2019 · Supporting — Support grip entails lifting something with the fingers taking the brunt of a load — normally in an isometric fashion, like deadlifts, rows, and kettlebell work. Remember to warm up your hands and stretch your fingers and forearms before attempting any hand gripper exercises to prevent injuries. Learn sport-specific exercises to build grip strength for climbing, tennis, weightlifting, and more. Dec 1, 2024 · If you’ve been using hand grippers sporadically or sticking to the same resistance for months, it’s time to level up. Consistency: For noticeable improvements, incorporate hand grip training exercises into your routine 2-3 times a week. Learn how to use a hand gripper, including the bike hand gripper for optimal results. Feb 7, 2017 · Hand Grippers – What are They & How to Use Them – What are they, their purpose & how do they work How to choose the best Hand Grippers for you – How many hand grippers to get & what type Adding Variety/ Choosing different styles of Hand Grippers – How to choose equipment for different tasks Getting Started & Training Routines for Hand Grippers – Training mentality, crush grip Q1: What’s the main benefit of using hand grippers? A1: They significantly improve grip strength and hand endurance. This article will explore the benefits of forearm training, with a focus on gripper training. Gonna make a table of contents so we don't have to scroll through this whole page. Mar 4, 2025 · Here are four compelling reasons why you should incorporate grip training into your fitness routine: Increased Forearm Size: The forearm flexors and extensors, which regulate the opening and closing of the fingers, are the focus of hand grippers. Jan 1, 2025 · Boost your forearm strength with the best hand gripper! Explore benefits, types like adjustable resistance and weighted sleds, and learn proper usage techniques for improved grip. You will also get a sample training program based off of my own program which has produced fast results. We've recently done ⏩⏩⏩ Get 10% OFF BaseBlocks calisthenics equipment with my promo code MTG10 at checkout! https://baseblocks. According to Luke Jones, a certified personal trainer and movement coach at HERO Movement, your grip is typically the first to fatigue during strength-training sessions—and it’s one of the most overlooked components of fitness. Build grip strength, improve endurance, and enhance your daily performance with these workouts. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Forearm exercises and hand strength training for building a strong grip are important components of a complete workout which are often overlooked. Learn how wrist wraps can elevate your training and improve your results. Feb 23, 2025 · Learn the best hand gripper workout to train your muscles, boost grip strength, and build powerful hands with simple, effective exercises. #2. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Hand gripper results in just 7, 15, and 30 days! Learn the effects of consistent hand gripper workouts, with before and after results and tips on effective workout times. Jul 29, 2023 · The grip strengthening exercise handout is an ideal resource for fitness enthusiasts, athletes, individuals recovering from hand injuries, and those seeking to improve their grip strength for daily activities such as typing, gripping objects, and carrying loads. Recovery: The muscles in your hands and forearms are small and can be susceptible to overuse. Apr 8, 2022 · When you use a hand grip strengthener or other grip strengthening training equipment like a fat grip, you’ll experience a nasty forearm pump. Learn how to train crush, support, pinch, and wrist strength with proven exercises, recovery tips, and supplements. Discover the best hand grippers and tips for effective strength training. Your working gripper is the nex Jan 28, 2019 · It takes some actual grip training to be able to close this gripper. 5 (237. For optimum results, learn how to add them into your training regimen. Sep 18, 2022 · Hand Gripper Sets and Reps Recommendation The muscles used for grip strength work just like any other muscle group, in that they respond to different training stimuli in similar ways. O. Apr 6, 2025 · Have you ever wondered what does hand grip exercise do? This simple yet powerful workout can transform your physical health, boost your mental well-being, and even improve your daily performance. Jan 2, 2025 · Discover benefits, proper usage, and safety tips for grip trainers to improve hand strength and muscle tone. #3 (280 lbs) To be able to close this gripper is actually quite a feat of hand strength. In this article, we’ll cover the top 10 hand gripper exercises that will take your grip training to the next level. For example, farmer’s carries and dead hangs Hand Gripper Workout Routine Here is my hand gripper workout routine: After I warm up for a little bit, I usually will do 10 grips in one hand and 10 grips in the other. Jan 13, 2025 · Discover the best hand gripper workouts for athletes. One of the primary advantages is the enhancement of grip strength. […] Jun 21, 2025 · Discover the power of hand gripper exercises to enhance your strength. Hand grip exercises with strengthener adjule hand grip strengthener power grip challenge hand grip strengthener ዳሎል ገበያ Pics of : Hand Gripper Workout Routine Nov 2, 2023 · Effective Grip Strength Training Techniques: Build Strong Hands & Wrists Hand grip strength is one of the most critical health measurements because it gives insight into your strength, muscle mass, fall risk, and longevity. Then I’ll do grip and hold in both hands. They are perfect for improving grip strength, which is crucial for Mar 11, 2025 · Boost your grip strength with these expert tips, exercises, and techniques to improve performance in workouts, sports, and everyday tasks. Dec 14, 2023 · Grip strength can be improved using a wide number of gripping implements. Level up your workouts with these easy-to-follow techniques! Jun 20, 2011 · Would anyone like to put forth an effective hand gripper training routine? I’ve recently bought grippers at the 250lbs and 300lbs levels and it has become a challenge to overcome the 50lbs gap between them. Hand and forearm strength show up in our daily lives, especially through exercise and sports. It can potentially enhance your performance in sports and workouts, provide better control in hobbies like rock climbing or playing instruments, and even prevent injuries by supporting wrist stability. Apr 28, 2025 · Quick Summary Exercises that build powerful grip strength are plate curls, plate pinching, deadlift holds, farmer's walk, towel chin grip, and dumbbell head grab. Investing in a high-quality hand gripper is crucial to ensure safe and effective workouts. However, there are great benefits for people who take the time to train their hands and make them stronger. jhr jvk pxan wsnaa tgfoy jayrqd aam adkus rjufgon samuqif