How to exercise the muscles in the forearms should be simple and easy

Do more exercise, Brother Fan, don't give me a quota. Hey, hey, Joan

1. How to exercise the muscles of the lower arm:

1) Reverse wrist curl.

Action description: The forearm is flat on the pallet, and the hands are held on the barbell or the dumb bell in the morning, and it hangs down naturally. Contract the extensor muscles of the forearm, bend the wrist to the limit, and slowly lower it to restore.

2) Rope barbell rotation.

Action description: The body is upright, both hands are holding or reversing a log, a rope is tied in the middle of the log, the bell piece is tied under the rope, the arms are raised in front of the two arms, the wrist is flexed and extended until the bell piece is rolled into the log, and then the wrist is reversed to extend the wrist to return to the original position.

2. The benefits of exercising the muscles of the forearm: The muscles on the forearm are mainly used to control the grip and opening of the fingers, as well as the flexion of the wrist and the straightening of the spike. Specifically, the muscles of the forearm can be divided into the rectus carpi muscle and the wrist flexor muscle, in which the rectus carpi muscle (which opens and closes on the outside of the forearm) plays the role of opening the palm of the hand and bending the wrist to the outside of the forearm; The wrist flexor muscles, on the other hand, are responsible for holding the palm tightly and bending the wrist inward The main function of the forearm muscles is grip strength, and it is not easy to get injured when the wrist is stressed.

1. Action 1: Standing dumbbell wrist flexion, the big arm is relaxed in the action, one side of the hand can support the forearm for wrist joint flexion and extension, the action is not too fast, 2, action 2: one side of the hand is still holding the arm in the action, the dumbbell up and down training, the weight is not too large, 3, action three:

Hold the back with a curl and stand naturally with both legs behind your legs, and hold the barbell behind your legs with both hands. The wrist is bent up and stopped for a while, and the body is slowly lowered to restore, and the body does not shake, 4. Action four: Wrist curl, you can find a stool to fix, palm forward, hand upward curl, to the "peak contraction" to stop for a while, slowly restore, of course, you can also reverse wrist training, 5, action five:

Dumbbells are holding wrist lifts, fixed with a stool for wrist extension and wrist flexion training, natural sagging should not be too fast, 6, action six: dumbbell hammer wrist lift, fix the arm, do not shake to compensate, slowly fall,

Forearm training is very necessary, the forearm muscles are underdeveloped, in our other training: pull-ups, deadlift exercises, the fingers will be soft and unable to grasp, on the large weight is always the forearm first weak, so how to train the forearm muscles?

Forearm training is very necessary, the forearm muscles are underdeveloped, in our other training: pull-ups, deadlift exercises, the fingers will be soft and unable to grasp, on the large weight is always the forearm first weak, so how to train the forearm muscles?

Push-ups are strength exercises that build our upper body strength. It is recommended to have a group of 30, and the action should be standard, about 4 groups each time. At the same time, you can train to the three heads of the humerus.

The action standard here refers to the fact that it must be done in place, and if it is not done well, the exercise effect will be greatly discounted. Call.

Parallel bars arm curls and extensions are an effective way to exercise arm muscles, and the best equipment required is parallel bars. However, for beginners, if the arm strength is insufficient, the optional socks choose benches, beds and other living furniture, and take the same action. The general process of the action is:

Hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest and shoulders, your torso and upper limbs perpendicular to the parallel bars, and bend your knees and lower legs on the ankle joints of your feet. The elbow is slowly flexed, while the shoulder is extended and flexed, allowing the body to gradually descend to the lowest position. Stop for a moment and hold your arms up until you revert.

The weight depends on your own situation, generally a group of 8-12, 4 sets each time. If conditions permit, you can do an upward incline press, mainly to the upper part of the pectoral muscles. Combined with the plank press, 3 sets of each movement.

Mainly exercise the shoulders, waist and abdomen and buttocks. Hold a dumbbell in each hand, stand on your right leg and raise your left leg back a few inches. Keep your back straight, raise your dumbbells below your shoulders, and lean forward your body from above your hips.

While lifting his left leg, he lifted his arms outwards and at his sides, and continued to lean forward until his body was almost parallel to that of the decent stall. Return to the starting action. Repeat this set of movements 12 times, then switch sides and repeat the above movements.

It can be done on the door frame of the home. A group of 12-14 pieces of 6 at a time. You may not be able to pull it at first, but as long as you persevere, you can do it when your strength increases.

In the starting position, press one hand on the right side of the head and the other hand on the left side of the waist. You can sit or stand. Action process:

Press the hand on the right side of the head and push the head firmly to the left, while the neck is pressed hard to prevent it from being easily overwhelmed, but gradually being overwhelmed. Then, with your neck firmly lifting your head up to the right, while pressing your right hand firmly against your head, you won't let it lift up easily, but gradually straighten it up completely. Do this several times until your neck feels sore.

After practicing one side, switch to the other side.

Boys don't want to be a helpless man, especially in front of their beloved, and they want to be stronger. Therefore, boys often want to exercise their bodies through exercise, so that the muscles in the body are more developed and show their masculinity. So, if you want to exercise the muscles on the forearm, how should you exercise it?

1. Place your arms flat on the square stool, expose your wrists, take a dumbbell of appropriate weight and hold it tightly, and the upper arm and forearm are roughly 90 degrees. Relax the upper arm muscles and focus on the lower arms and wrists;

2. Slowly sink the wrist to contract the forearm muscles close to the side of the square stool, and stretch the muscles facing the side of the stool to achieve the limit as much as possible;

3. Slowly lift the wrist so that the muscles of the arm facing you slowly contract, and the muscles of the side of the stool are stretched to the limit;

4. Repeat a cycle in this way, do 10-15 times in a row as a group, less than 10 times the weight is too big, more than 15 times is too small weight;

5. After a group is completed, there is no need to pause for hand training. If you need to take a break, you should not take more than 1 minute between sets, remember;

6. Do 5 sets of hands in a row, then rest for 2-3 minutes, increase the weight by 20-30%, and then do 3 sets of 3-5 times each.

7. At the end of the training, continue with other actions.

8. At the beginning, 6 days a week of fixed training, a month after 4-5 times a week, with the increase of weight, the number of weekly training gradually decreased, and finally to practice one day of rest and one day of rest, mainly to give the muscles a day of rest and growth period.

9. Pay attention to rest and nutrition.

If you want to exercise the forearm muscles, you can exercise through my introduction, but the exercise of the forearm muscles is relatively boring, and many people tend to give up after a period of time, so that they will not achieve their goals, so if you want to make the muscles on the forearm more developed and more manly, you must pay attention to the insistence on exercise.