For most fitness professionals, they usually focus on building biceps and triceps when they do arm training, and few of them actively train their forearms.
But if you don't have enough strength in your forearms, you won't be able to grip the bar steadily, so you must strengthen your forearms in general.
Do you know how to train your forearms? Come along and find out!
1、the forearm muscle group is extremely useful
The forearm, also known as the small arm, is the node of the elbow joint and gradually extends to the wrist joint. The muscle groups of the forearm are divided into three layers: Superficial, middle and deep.
As a whole, the forearm is made up of two muscle groups and the brachioradialis.
The role of forearm training: It is effective in building up the strength and muscle groups of the lower arm, thus improving wrist strength and assisting people in completing standard pull-ups.
Forearm training
People should use a reverse grip to complete forearm flexors
For example, movements such as barbells behind the standing position and wrist curls are fine.
To work the forearm extensors with a forward grip
Seated dumbbells: Use the wrist curl for this movement
To constantly lift the lower arm and train the brachioradialis using the bend
Positive grip dumbbells: Always alternate the bends
Note: It is best to choose a short barbell of 1.2m or 1.5m.
Movement flow
Standing behind-the-back barbell wrist curl
Hold the barbell behind your back with both hands, keeping them shoulder-width apart, and stand upright.
Keep both hands at hip level, head up and chest up.
Bend upwards and lift the barbell by the wrists for three seconds before placing it back in position and repeating the same movement.
Note: Do not use your fingers to lift the barbell, otherwise it becomes an exercise in finger dexterity.
Seated dumbbell wrist curl
Sit on the bench with the dumbbells in a reverse right hand grip, making sure to rest the right forearm on the thigh and hold the left thigh with the left hand.
Tilt your upper body slightly forward, bend your wrists and then lift the dumbbell, holding it over your head for three seconds before placing it in its original position.
Note: Make sure you don't move too fast and don't use too much weight to prevent your calves from borrowing the weight.
Hold a dumbbell in each hand, using the correct grip
Stand up straight with your eyes straight ahead and place the dumbbells in front of your thighs
Start to lift your left forearm upwards, keeping it level with your upper chest
Lower gently and switch to raising the right forearm upwards.
Caution.
Throughout the movement, the wrist must not be bent and the forearm must be raised to the highest position.
Forearm training is not as easy as upper arm training, it is just like the calves, it is really very difficult to work out, so you must increase the number of reps per set when you are training.
You can do three sets of these three movements, 20 reps per set, and just keep training every day.
There are two main muscle groups in the forearm that can directly affect the overall degree of front wall size, so you must use a positive grip, but the direction must not change, so that the effect of stimulating the target muscles can be achieved.
Forearm training is also very necessary, as its strength can influence the degree of power and endurance one can develop, so it is important to practice pull-ups on a regular basis so that you can train your forearms well.
If your forearm strength is also very weak, then usually do more of the movements described above, you may be able to build up your forearms and make your arms more shapely, so if you are interested, you should definitely try them out.
As long as you keep putting in the effort, you will definitely see a noticeable change. When your arms are in shape, i believe you will be able to get a lot of envious eyes, you can definitely do it.