Practice: open your feet or sit on a stool, raise your forearm horizontally, bend your elbow slightly, and hold your hands against a wooden stick (about 40 cm long and 3 cm in diameter) with a grip distance of about 15 to 25 cm. One end of the rope is fixed in the middle of the stick, and the other end is tied with a heavy object (dumbbell, kettle bell or barbell piece, etc.). The length of the rope is just enough for the heavy object to touch the ground. Turn the stick alternately with both hands, and lift the heavy object continuously with the continuous winding of the rope until the rope is finished, and then turn the stick in the opposite direction to make the heavy object fall back. Repeat the exercise.

Second, hang the bell wrist flexion and extension

The body is in a posture of chest and abdomen, feet are shoulder width apart, dumbbells are held in both hands, arms are straight, the body is drooping, and the forearm is relaxed as much as possible. Bend your wrists alternately with your hands, so that the wrist joint can bend as much as possible. Stop for 3 to 4 seconds, let the forearm reach the tight state of contraction, then slowly relax, breathe and repeat the exercise.

Third, standing posture is holding a bend.

Keep your shoulders shoulder-width apart, then tuck in, straighten your waist, keep your body upright, hang the dumbbell in front of you, put your hand forward, exhale, then bend the dumbbell to your chest, pause for 2 to 3 seconds, exhale and repeat the exercise.

Fourth, the method of grasping and lifting heavy objects

Open your feet shoulder-width apart, lift the weight upward with the strength of your forearm, pause for 3 to 4 seconds, then slowly put it down, and repeat the exercise alternately with your hands.

Fifth, finger push-ups

First, use your body to do push-ups and lie flat on the ground, with your hands and fingers apart, and your hands are shoulder-width apart. Hold your body with your fingers, hold your chest and abdomen, and tighten your body. Then, the body slowly falls, naturally opens the elbows, pauses for 2 to 3 seconds, then inhales and exhales, and repeats the exercise. You can do it for 5 minutes at first, and then the time will gradually increase.

I believe that after the above introduction, everyone has a clear understanding of how to practice forearm muscles better. We also found that there are many ways to exercise arm muscles, so we must choose the right time according to our actual situation, so as to better achieve the effect of fitness and make ourselves look stronger.