But it doesn't mean that the forearm doesn't need to be practiced, but most people don't notice that the forearm muscles need to be specially practiced.
So who needs to practice forearm muscles?
A man who wants to make a breakthrough, but has been defeated repeatedly.
For example, you want to improve the number of pull-ups, but no matter how you practice, you can't improve it.
You want to do barbell rowing more times, but every time you exceed that number, your forearm will be so sore that you will throw the barbell on the ground without listening to you.
You think your back muscles are too weak?
No, actually, your forearm muscles are weak, too!
Although every time I practice my back, my forearm muscles actively participate in exerting their strength, but because of the few times I participated in the war, my development is still slow. If you want to make it a stronger assistant, you have to arrange a training class for the forearm and let it change from a supporting role to a leading role several times, so that it can grow faster.
So how to practice forearm muscles?
Don't worry, let's learn about the composition and working principle of forearm muscles first. The deeper you know, the easier it will be to practice.
Forearm is an extremely complex muscle group, which connects forearm and palm. Muscles are divided into three layers: superficial muscle, middle muscle and deep muscle. It mainly includes brachioradialis, flexor carpi radialis, flexor carpi radialis, palmaris longus, flexor digitorum superficialis, flexor carpi ulnaris, flexor digitorum longus, flexor digitorum extensor, pronator and so on (just looking, really don't need your back). Don't be scared by this series of muscle names. Although there are many muscles, the training movements are not complicated.
In fact, the muscles on the forearm are mainly controlled by fingers and wrists, which can be roughly divided into palm muscle group (controlling the bending of wrists and fingers) and dorsal muscle group (controlling the stretching of wrists and fingers).
As long as we understand this intention, our next actions will be arranged around these two cores.
Try to recall that when we first went to the gym for training, our forearms were always involved too much.
For example, when dumbbells bend, the wrist will be trained to the forearm if it is not neutral. Including doing pull-ups, rowing or even bench pressing, the tighter the hand, the greater the stress on the forearm and the faster the exhaustion speed.
But with the improvement of our muscle control ability, forearm participation will decrease. Moreover, when we make a special trip to train the forearm, we must deliberately do this action to make the forearm get more stimulation.
Without much gossip, let's just start sharing the action.
Action 1: dumbbell wrist flexion and extension
The key point of this action is to hold the dumbbell or barbell in the front, bend the wrist downward, and then recover, mainly to stimulate the forearm muscles on the palm side.
When you do this in the gym, you can use a flat brace or a diagonal brace. When you train at home, you can do it directly on the stool, as long as you keep your wrist above the end in the air.
Do 3 groups on each side and do 15-20 times for each group.
Action 2: Barbell wrist bending
Just the opposite of the above action, but if you do the whole action, you can ensure that the muscles at both ends are exercised. However, you are not recommended to do the whole course here, because after the above actions, the muscles on one side of the palm will explode, just lift them to the neutral position of the wrist.
Be careful not to use too much weight here to avoid hurting your wrist. The core of the action is to ensure that the wrist and the palm in front are suspended and the forearm is close to the bench. Then slowly put down the barbell, let the barbell roll along the palm of your hand to your fingers, hook the barbell with your fingers and hook it back to your palm. You can imagine that you are making a gesture of raising your wrist and shaking hands, which is synchronous.
Do 3 groups, each group 15-20 times.
Action 3: Rolling barbell
This action is more fun, but I just think it will hurt after doing it.
Try to choose a thicker lever, because the core of this action is to grasp and let the barbell bar roll in the palm of your hand to complete the wrist movement.
Both clockwise and counterclockwise can be used, and both forearm muscles can be taken into account.
Scroll back and forth for 3 groups, each group 15-20 times.
Finally, a word of caution:
Although exercising forearm muscles can improve forearm endurance and muscle shape, don't do it too many times a week so as not to affect the training of other parts. It is recommended not to do it more than twice a week.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.