The common training of forearm muscles is dumbbell, barbell, fitness chair and other equipment training. The following will introduce such forearm training movements one by one. For gymnasts who can't go to the gym, the effect of training with a pair of 15-20kg dumbbells at home is the same.
The first forearm training action: barbell bending
Boys who can't pull their wrists but are girls, hurry up and train according to these five training moves!
Hold the barbell with both hands, the grip distance is about shoulder width, and the elbow slightly flexes 10- 15 times/group for 3-4 times, and each group rests 120 seconds.
The second forearm training action: dumbbell bends the forearm.
Put your forearm on the fitness chair, stick your elbow on the fitness chair, hang your wrist, and lift the dumbbell. Pay attention to the elbow joint until the arm reaches the upper limb and remains still. Left and right 10 times/group 3-4 rest 120 seconds.
The third forearm training action: dumbbell hammer bends alternately.
When sitting on the fitness chair, be sure to keep your back straight, hold dumbbells and put your legs together. When the forearm bends upward, keep the elbow joint fixed, and alternately do hammer lifting to exercise the forearm muscles. Focus on the action, feel the strength of the forearm, and keep breathing at a constant speed. Left and right 12- 15 times/group 3-4 each group takes a break 120 seconds.
The fourth forearm training action: forehand horizontal bar pull-ups
Hold the horizontal bar with both hands forehand, with the grip distance about shoulder width, pause 10-20 seconds when pulling to the top, and then slowly descend. Do 8- 15 times, rest for 3-4 groups 120 seconds.
The fifth forearm training action: practice the forearm in the program bar
Grab the barbell bar with both hands and keep moving. During the forearm movement, the elbow joint and even the arm remain fixed. Do 8- 15 times, rest for 3-4 groups 120 seconds.