How to train forearm muscles? How to exercise the forearm muscles

1. Lifting heavy objects. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future. 2. Refers to bench pushes.

Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip. Fourth, roll "jack wrist".

It's the way a friend on the first floor said. This method greatly improves the grip strength and can enhance the grip endurance of the hand, but it is quite laborious to exercise. It must be consistent, and after each workout, you need to perform a thorough relaxation exercise on your forearms.

The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups. 5. Hold your body with both hands on your side.

Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

It depends on whether you are in the gym or if you have dumbbells at home The most direct way to exercise your forearms is to curl your wrists I have practiced very useful methods like this: palms up, holding a dumbbell in your hands, putting the back of your hands on your knees, or on a flat bench, putting your wrists on the outside of the stool, forearms and upper arms don't understand using the strength of your wrists, rolling dumbbells up, and so on, doing 12 to 15 times, 8 sets a day, I've been practicing for two months, I was left-handed, my right hand was very strong, I always lost when I broke my wrist, and now I can always beat others If you don't have dumbbells, you can do handstands at home, fist push-ups, or finger push-ups, and a grip dynamometer This is the most straightforward way to do it. Have you ever seen a gymnast? The basic skill to get started is to do a handstand.

Stick to push-ups. One hundred per day! There is also a daily hanging for others! Make your muscles stronger....

How to exercise forearm muscles, people with heart disease are not suitable for this sport, people with corresponding diseases are not suitable for this kind of exercise, moderate exercise can be full of enthusiasm for life, and you should also pay attention to yourself when exercising. Breathing rate, join me to see how to exercise forearm muscle knowledge.

1. Lateral curvature

Hold the dumbbell in both hands or one side (fist forward), keep your upper arm close to the side of your body, bend the bell up to the front of your shoulder, and slowly lower it to restore. It mainly develops the extensor finger muscles of the forearm and the anterior muscles of the upper arm.

2. Hold the wrist and curl

Hold the barbell with both hands (palms facing down) shoulder-width apart and upper arms close to your sides. Bend the bar upwards and slowly lower it to the limit. The forearm muscles are always in a state of tension during the movement. It mainly exercises the extensor muscles of the forearm and the lateral muscles of the upper arm.

3. Reverse grip wrist curl

Sit at the end of the stool, hold the barbell with the palms of both hands upwards and the grip width apart from your shoulders, your forearms on your extended legs, and your wrists relaxed. Bend the bar upwards until you can't bend it anymore. Then relax the reduction.

This can be done with the forearm cushioned on a flat bench or with a dumbbell in one hand. Mainly exercise the forearm flexor muscles.

4. Back wrist curl

Stand, hold the barbell (palm backwards) behind your back, do wrist curls, and act like a reverse wrist curl, mainly exercising the flexor muscles of the forearm. Many bodybuilders enjoy this exercise because it creates a feeling of forced contraction.

5. Ulnar wrist curvature

Open your feet back and forth, cross your waist with one hand, grasp one end of the dumbbell without bell piece with the other, and hang down the other end with your wrist joint relaxed. Contract the ulnar muscles, using the wrist joint as the axis, and curl the dumbbell backwards and upwards until the triceps contract strongly, and then reduce it again. The ulnar muscles of the forearm are mainly developed, but also the triceps brachii.

Reverse curl

Generally, barbells are used, and the main exercise targets are the extensor finger muscles of the forearm, that is, the outside of the forearm, and the brachialis muscles of the upper arm, and the standing posture is generally adopted.

This exercise is mainly to exercise the wrist extensor muscles, extensor finger muscles, and at the same time exercise the brachioradialis and brachialis muscles, and also has a slight exercise effect on the biceps.

Preparation: Stand with your feet shoulder-width apart, hold the barbell with both hands, and hold the barbell in the middle distance; Hang your arms down and hold the barbell in front of your thighs; Keep your arms close to your sides and your knees slightly flexed.

Training movements: slowly bend the elbows and lift the barbell, as high as you can, but do not participate in the movement with your upper arms; Pause slightly, then slowly lower the bar and return to the starting position; Repeat until you have completed one set of exercises.

Sit with the barbell palms up, forearms on knees, wrists in the air. Hold your forearms still and lift your wrists up to the maximum. Movement variations: Dumbbells or EZ barbells can be used instead of barbells in this exercise.