There are dumbbells how to train the forearms, and dumbbells how to train the forearms

1. Warming up before a workout is very important, and you do this very well.

2. Everyone's biological clock is different, so the best time for exercising is also different. But try not to be too late, as it will keep your brain active and constantly excited, affecting sleep.

3. Your amount of exercise is not very large, if you don't feel addicted, you can do equipment exercises. The specific intensity should be gradual to avoid muscle strain. Jogging, push-ups and equipment exercises, a combination of aerobic and anaerobic is the best way.

My practice is 3 times a week, every other day. After each warm-up, do 200 push-ups, 40 in each set, 5 sets. Take a 3-minute break between sets.

Then there are dumbbell exercises, which include 100 push-ups, 100 side raises, 100 arm flexes, and 100 tiptoe movements. Each set of 20 reps is divided into 5 sets. After that, the most important thing is the flexibility exercise, which is stretching.

Every Monday, Wednesday, Friday, or Tuesday, Thursday, and Saturday, you can play basketball or swim on weekends to strengthen your cardiopulmonary function and coordination.

4. Daily nutrition should keep up. The nutrients known to the human body include water, carbohydrates, proteins, lipids, vitamins, minerals, trace elements and dietary fiber, etc., which need to be involved, and of course, there are also individual absorption differences. My experience is to take more protein, water, and multi-vitamin supplements after practice.

If you are not a picky eater, you should combine work and rest, and remember the mentality of eating a big fat person in one bite.

5. It will have an effect in about half a month. As for the problem of thick legs, it may be due to muscle type or genetics, you can do more movements to stretch the Achilles tendon of the calf, which has a certain effect on shaping.

Generally speaking, fitness is half eating and half training, and more protein is supplemented. There are mainly these muscles in the forearm: flexor carpi radialis, flexor digitorum superficialis, palmaris longus, flexor carpi ulnaris, as well as extensor carpi radialis longus, extensor carpi radialis brevis, and extensor digitorum digitus.

The first few muscles are mainly used for seated backgrip wrist curls, and the back few are used for seated backgrip wrist curls. Generally, do four groups, 10 times in each group, and then slowly add, feel that the muscles are swelling will have an effect, generally alternately do these muscles today, tomorrow to train a few other muscles, every day to do it may cause excessive muscle exercise to dry up, take a break is to leave time for muscle growth. That's all I know, I'm working out now, you can communicate with me if you have any questions, I don't understand and ask our coach, hehe.

Good luck.

Here's how to train your lower arm with dumbbells:

Method 1: Incline dumbbell curl.

Lie on your back on an inclined bench, bend your knees, put your feet on the ground, your back close to the surface of the mat, hold dumbbells in each hand and place them at your sides, palms forward.

Keep your body steady, keep your upper arm fixed, and biceps bend your lower arm upwards with force.

Stop at the apex of the movement, contract the biceps, and then actively control the speed to slowly restore, taking care not to let the arm fall freely.

Action 2: Dumbbell neck and rear arm flexion and extension disturbance.

Sit with your legs bent at your knees, your feet on the ground, your back straight, your core tightened, and your hands holding a dumbbell up above your head, your big arms against your head and your lower arms bent back.

Keep your body steady, keep your big arms fixed, keep the dumbbells perpendicular to the ground, and force your triceps muscles to straighten your arms upwards.

Stop at the apex for a moment, contract the triceps, and then slowly lower down to reduce the triceps to fully extend.

In the summer, everyone likes to wear cool short sleeves, but at the same time, there will be a problem to plague us, that is, our arms, the arms are very easy to accumulate fat in a place, and it is difficult to lose weight, so we should do a certain ** exercise for the arms, we can borrow the power of dumbbells, you can get rid of arm fat faster, how to do it? Let me tell you all.

Step Method

Clench your fist and twist it

1).Make a fist and raise your arms straight forward and flat, shoulder-high, with the center of your fist facing each other.

2).Slowly twist your wrist outwards until the center of your fist is facing down, and hold for 8 seconds.

1).Hold dumbbells in both hands and raise them straight and flat, with your fists facing each other.

2).Slowly twist your wrist outwards until the center of your fist is facing down, and hold for 8 seconds.

Clench your fists and raise them high

1).Make fists with both hands, raise your hands above your head, slowly twist your wrists outward, and turn your head to the right at the same time, repeat 4 times.

2).Hold the dumbbells with both hands, raise your hands above your head, slowly twist your wrists outward, and turn your head to the right at the same time, repeat 4 times.

Clenched fists and elbows up

1.Make fists with both hands, clamp them, and place them in front of your chest with the fists facing each other.

2).Inhale, hold Movement 1 with both hands, slowly rise to a higher level, and repeat 8 times.

1).Hold the dumbbells tightly with both hands, clamp the dumbbells, bend your elbows and place them in front of your chest.

2).Raise your elbows up, inhale and repeat back and forth 8 times.

Elbows raised

1).Hold the dumbbells tightly with both hands palms facing up and place them in front of your waist.

2).Bend your elbow up until you clamp your arm muscles, repeat 8 times.

Arm outstretching exercises

1).Clench the dumbbells with both hands, swing your shoulders back, stretch your arms back, and hold for 8 seconds.

2).Straighten your right hand straight in front of you, bend your left hand, clasp your right hand, and deflect your head to the right for 8 seconds.

Dumbbells are used to exercise arm muscles

1. Strengthen wrist and forearm strength.

Sit or stand with one hand on your hip and one arm at your elbow at your side, your forearm parallel to the ground, and your hand holding a dumbbell. Slowly bend your wrist down, lift it up again, and repeat fifteen times. Switch hands and do the same.

2. Make the upper arm stronger.

Stand upright or sit in a chair with your knees in place. Repeat fifteen times. Then put down the arm shake and relax, and then do more than 15 times, and then hang the arm shake to relax.

3. Upright push-ups.

Stand facing the wall, keeping an arm's length apart, with your arms flat in front of your hands against the wall. Bend your elbows, lean forward, tighten your arms and shoulders muscles to increase resistance, and push your body up as hard as you would with push-ups. Repeat thirty times.

Finally, I can remind you again that in addition to the above methods, it is recommended that you can use dumbbell bending methods, as well as sitting can also exercise the muscles of the lower arm to help exercise the arm muscles and eliminate fat.

Introduction: Because they don't want to be the image of being powerless in the eyes of others, many boys often hope to exercise their forearms through some exercises, so that their forearms also have muscles, so that people seem more manly. If you want to work your lower arm muscles, you can use dumbbells for the exercise, because this exercise is more convenient.

So, how to use dumbbells to exercise your arms'What about muscles?

1: Standing curls

Method: 1) Hold the dumbbells tightly with both hands and palms forward; Stand with your arms between your shoulders, chest up, abdomen tucked, and buttocks raised.

2) Lift the dumbbell forward, then bring it up close to the shoulder until the upper arm is completely stopped. Repeat the action and restore slowly.

2: Concentrated curl exercises

Method: 1) The person sits on the side of the chair with his feet flat on the ground, and the distance between his feet is slightly wider than shoulder width.

2) Hold the dumbbells tightly in your hands and place your upper arms close to the inner thighs above the knees; The arm grasping the dumbbells should be slightly bent and the biceps tightened.

3) Raise the arm upwards but the shoulder blades are stationary, and the forearm is contracted upward; The biceps muscles are tight and do not loosen, and they are slowly restored.

3: Standing concentrated curl method

Method: 1) Hold the dumbbell tightly with one hand and place your arm against the upper part of the chair tilt.

2) The arm holding the dumbbell is slightly bent, and the biceps are always tense; The other arm should be placed between the chair and the upper arm; Lumbar spine extension.

3) The lower arm is bent upward, and the upper arm and shoulder blade should be completely stable and immobile; The biceps muscles are always tight and slowly restored.

4: Triceps high extension

Method: 1) Stand with your feet shoulder-width apart and your knees slightly bent; Grasp a dumbbell with both hands at the same time; Raise your arms above your head and bend your elbows at 90 degrees.

2) Keep the upper arm stable, and the elbow is straight up in an arc, high above the head; Once the arm is fully straightened, stand still, bend the arm and slowly reduce, never letting the muscles relax.

Insist on exercising with dumbbells every day, and after a period of time, the muscles on your forearms will be very developed. Of course, this kind of exercise is expensive to persevere, and the exercise of fishing for three days and drying nets for two days will definitely not have a good effect. When exercising, pay attention to calm, step by step, perseverance, and your goal will be achieved.

Dumbbell exercises for the forearm method

Action Selection:First, the positive grip curl:

1. Preparatory action: 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.

2. Training movements: slowly bend your elbows and lift the barbell, as high as you can, but do not participate in the action 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.

Second, the wrist curl:

Holding a dumbbell with one hand on the bench, fixed with the elbow of one hand. Use the power of the back of your hand to curl dumbbells. Slowly resume the movement and feel the muscles contract.

3. Reverse grip wrist curl:

1. Hold the barbell or dumbbell with both hands behind (palms up), hold the same shoulder-width as the grip, kneel on the floor with both knees, face the horizontal edge of the bench, or adopt a sitting position; The forearm rests on the bench and the hand hangs down on the other side of the bench; Hold your forearms still, bend your wrists, and lower the barbell or dumbbell toward the ground. Place the barbell or dumbbell in a hand position where you are still able to hold the weight without moving your forearms.

2. Pause slightly, then slowly bend the barbell or dumbbell towards your forearm, as high as you can; Pause a little more, then slowly lower the bar or dumbbell to return to the starting position.

Fourth, the back wrist curl:

1. Stand upright, chest up, abdomen, slightly bend knees and hips, hold the barbell with palms behind your hands, straight arms, and adjust the center of gravity of your body. Bend or hang your wrist slightly and roll the bar downward.

2. The target muscle group flexes the wrist and bends the barbell to the limit position of the possible "peak contraction", stops for about a second, and resumes the action in a controlled manner. Cycle.

Training Intensity Description:

1. Twice a week, each time to control about 20 minutes.

2. The above 4 actions can be selected 2-3 kinds each time, adjusted in time, and other actions can also be selected.

Notes:

1. Low-intensity exercises can be placed in the gap between upper arm muscles and leg exercises, so that the time can be arranged as a whole.

2. Because the hammer curl can better exercise the biceps and forearm muscles, it is recommended to use this action between the biceps exercises.

What to do if the barbell curl forearm hurts

The explosion of the forearm muscles, focusing only on the biceps, will make your arms have a weird shape, and people will not praise your biceps for being strong, but will wonder why you are so deformed. Muscle lecture hall, tell you the correct way to practice the barbell curl forearm:

1. Hold dumbbells or barbells with both hands (palms down), hold both hands shoulder-width apart, and then kneel on the floor with both knees, facing the vertical bench horizontally, or in a sitting position; Sit on a bench with your hands on the other side of the bench with your hands and wrists partially exposed to the bench drooping; Hold your forearms still, then bend your wrists and lower the dumbbell or bar toward the ground; Hang the barbell or dumbbell in a position where you can hold the barbell or dumbbell without moving your forearms.

2. Pause for a moment, then slowly move the barbell or dumbbells. Bend in the direction of your forearm, bend to the highest point, and rely on the strength of your wrist to curl in the process; After a short pause, slowly lower the bar and return to the starting movement.

Common methods of dumbbell exercise forearm include dumbbell curl, two-handed curl, bent arm flexion and extension, etc., these methods are based on the elbow as the support point, and the dumbbell is held continuously to stretch to achieve the effect of exercising the forearm.

1. Dumbbell curl

The exercise method of dumbbell curl needs to first hold the dumbbells with both hands and hang them on both sides of the body, take the elbows as the support point, palms up, lift the forearms up to the highest point, bend the wrists back when you put them down, put down the forearms after the back of the hands are facing the face, and then repeat the above actions with the hands crossed.

2. Bend your hands

The method of lifting dumbbells with both hands is also to hold the dumbbells with both hands and hang them on the sides of the body, but the difference is that you need to lift the two forearms up to the highest point at the same time.

3. Bend over and stretch your arms

Bending over arm flexion and extension dumbbells need to use a bench, press down above the waist, at 90 degrees with the hips, support the right hand palm down on the stool, step forward with the right foot to maintain body balance, and hold the dumbbell in the left hand with the elbow joint as the fulcrum, and continuously stretch the forearm to the back of the void, and then cross the left and right hands to achieve the effect of exercise.

Dumbbells are a common piece of exercise equipment that can help us to work the lower arm muscles effectively. Here are some dumbbell exercises for the lower arm that you can choose and adjust according to your needs and abilities.

1.Alternating dumbbell curls:

Stand with your feet shoulder-width apart and a dumbbell in each hand. Hang your arms naturally with your palms facing your thighs. Inhale, curl the dumbbell upwards and exhale at the same time.

Make a short stop at the highest point, then slowly lower the dumbbells to the starting position. Repeat this action to a set number of times.

2.Seated dumbbell curls:

Sit in a chair with your feet on the ground and your back against the back. Hold a dumbbell in each hand, palms facing inward, arms hanging down naturally. Inhale, curl the dumbbell upwards and exhale at the same time.

Make a short retreat stop at the highest point, then slowly lower the dumbbells to the starting position. Repeat this action to a set number of times.

3.Dumbbell side raise:

Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing each other. Keeping your arms hanging naturally, inhale, and lift the dumbbells flat to your sides while exhaling. Make a short stop at the highest point, then slowly lower the dumbbells to the starting position. Repeat this action to a set number of times.

4.Leaning over dumbbell arm flexion and extension:

Lie prone on a bench with a dumbbell in each hand, palms facing inwards and arms hanging naturally. Keeping your elbows close to the bench, inhale, stretching your arms upwards while exhaling. Make a short stop at the highest point, then slowly lower the dumbbells to the starting position.

Repeat this action to a set number of times.

5.Dumbbell hammer curl:

Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing each other. Keeping your arms hanging naturally, inhale, and curl the dumbbells upwards while exhaling. Make a short stop at the highest point, then stretch your arms to the sides while exhaling.

Make a short pause at the lowest point, then slowly lower the dumbbell to the starting position. Repeat this action to a set number of times.

When performing dumbbell exercises for the forearm, please make sure that the sedan car is in the correct posture. At the same time, it is necessary to choose the right weight according to your ability.