Problems found when exercising forearms

It is recommended that you do the weight exercises for the dumbbells first and then the exercises for the lower arms. Because there are many muscles in the forearms, they are not suitable for heavy weight exercises, and they are easy to get tired. When the forearm is too tired, it is easy to get out of the hand when holding a large weight, which can cause danger.

And it is better to train the weight of the small muscle groups after fatigue, and the same is true for the forearms, don't practice the forearms before doing dumbbell barbells, and then practice the forearms at the very back.

Fitness is to go to that momentum, you have to do 12 times of a movement according to the number of groups, rest, relax for 2 minutes, and do it, generally 3-5 groups. Don't overdo it. When you feel that you can withstand that force, add it to just 10%-20% of your original strength

Good luck with your fitness!

It's better to keep going!

Also, it's best not to take a hot shower during your workout.

You want more visible muscles, right?

Don't do a single arm exercise, it is best to combine it with the waist.

But remember, when you're nervous. Relax a bit. , that is, to do an activity. Simple activities.

Muscles need to be restored. But if you have to practice, keep sticking to it!

Normal reaction: It is best to make a training plan, gradually increase the amount of training, and if the rise is particularly uncomfortable, you should rest moderately.

I think I could consider doing other exercises.

Exercise forearm method:

1.Hold the dumbbells behind you with palms facing back, arms still, and wrist curls. (Repeat practice).

2.Rolling a jack stick is to hang a heavy object with a rope on a wooden stick, and then lift it flat in front of both hands, hang the heavy object through the rolling rod, and then put it down. (Repeat practice).

3.Tension your arms, put one hand on the other shoulder and press down vertically, and the shoulders are pressed upward. (3-4 times on the left and right, 5 times in total).

4 Stretch your arms forward, palms down, arm muscles tense, and externally rotate your arms until palms are facing up and gradually open to the sides. This set of movements helps to tone the upper arms and make them even. (15-20 times).

5 Bend your arms naturally, stretch your palms out, and slowly clench them into fists. Movements must be slow and forceful, which is conducive to exercising the forearms. (8-10 reps).

6 Hold a weight with both hands, lift vertically, fold the arms back with the elbows as the axis, until the back muscles are fully extended, and then stretch the arms with force, the purpose is to exercise the loose muscles at the back of the arms and make them firm and textured. (8-12 times).

7 Shoulder press. Hold the weight in each hand, bend the arm on the shoulder, push the palm forward, and push up until the two heavy objects touch, and then retract the same way. This action focuses on exercising the deltoid muscles of the arms to significantly improve the appearance of the shoulders, make the arms straight, and change the undesirable shapes such as slippery shoulders and narrow shoulders.

10 times) 8 Hold a weight in each hand, palms back, arms slightly bent, from the front of the body in an arc to the sides until the elbows are slightly higher than the shoulders, and return. (8-10 times).

9 Hold a weight in each hand, keep your upper arms slightly close to your torso, take your elbows as the axis, and alternately bend upwards with your arms until your muscles are fully tightened, stop for 2 seconds and straighten downward. (8-12 times).

10 Hold the weight with both hands forward or backward, with both arms bent naturally and wrists flexed and extended alternately. (8-10 times).

The wrist flexion and extension of the barbell hangs the farmer walking.

The best thing to do is to buy some hip training tools and try to do targeted exercises in this area.

Compound movements, heavy weight training, etc. Compound movements, practice back day and add pull-up training. Heavy weight training, replacing dumbbells with barbell movements.

Use a towel instead of a machine handle to do a lifting motion, such as towel pull-ups, towel T-bar rows. Of course, this is to be carried out under the condition of stability and security.

When training, if you want to better train your forearms, you need to do more focus training, such as curls.