When we practice unarmed fitness, we have a requirement for tension movements, such as pull-ups, double force arms, human flag, one-handed pull-ups and other movements, sometimes you will find that when we follow the tutorial exercises, to a certain extent, it is easy to enter a bottleneck.
In fact, the main reason for this is that your grip is too weak, for example, if you want to break 20 pull-ups, you have to do a lot of grip exercises to break through. Another example is the human flag, which has high requirements for hand tension, but if you can't hold on to your arm with one hand for more than 30 seconds, then it's useless to practice leg swinging skills.
For fitness experts, to see if you are strong, not to look at the pectoral muscles, not to look at the abs, but to look at the forearms. Forearm muscles are mainly attached to the end of the hands, for fitness, the biggest role is to influence the size of the grip.
Therefore, today we are going to share 3 ways to strengthen the forearms with a single bar.
1、Straight arm suspension
Hold the single bar in a positive grip, keep your feet off the ground, and hold on for as long as possible. The single bar suspension is a necessary exercise movement for pull-ups. If you hold on to the single bar suspension for less than 1 minute, then under normal circumstances, you will not have much pull-up power.
The reason is simple, because it is the weakest link in the whole chain of our body that determines how many you can eventually do, and the forearm grip is the most important place that should be strengthened.
2、Flexed arm suspension
We pull to the highest point with a positive grip pull-up position and hold on. As we hold on, the muscles will gradually become fatigued and the angle between the forearm and the large arm will gradually become larger until it is completely straight.
We start timing with bent arms until we can't support to fully straighten mainly, we have to hold on as long as possible.
3、Backhand flexion arm suspension
This action is similar to the second action flexed arm suspension, but this time we can use the palm of the hand relative to the reverse grip grip position.
In the practice of forearm grip at the same time, but also to strengthen the biceps, starting from the curved arm, to hold on to the straight arm, so far, as long as possible to adhere to.