Arm strength is not big, endurance is good, it needs small weight, and multiple stimulation can be more effective;
Forearms are more or less used when exercising the back, biceps brachii and other movements that require grasping or arm rotation, that is, forearms are easy to be exercised into welfare when exercising other parts. Combined with 1, we can know that this degree of exercise is completely sufficient for amateur fitness enthusiasts;
I practice 5-6 times a week, and it is difficult to organize these important muscle groups, such as chest, back, shoulders, legs, two heads and three heads. It is too inefficient to practice forearm specially.
To share with others, try:
1. When you play badminton, when you enter the stage of playing badminton, you will find that your forearm is very thick. ?
2. Make a fist 100 times before going to bed every night, and the roommate will personally test it. Results The forearm was thick and tight.
3. One-handed basin, including but not limited to rice basin, washbasin, footbath, etc. The water in the basin can be freely increased or decreased according to one's own ability, and the weight can be fully supported for about 30 seconds. Pay attention to the practice of your hands. The bigger the basin, the better the effect. If you like, a bucket or bathtub will do. Pay attention to the strength of the pot material, the plastic pot is not firm. Ha ha. Boilers, rice cookers, pressure cookers, anything with water will do.
4. Hold the right wrist with the left hand, hold the dumbbell with the palm of the right hand upward, slowly turn the wrist up and down, and then change it into a figure of eight after several times.
Change hands and start again, put your palms down again, and pay attention to protecting your wrists. If there are no dumbbells, the upper and lower wrist rolls here can also be replaced by buckets, and it is difficult to find a material substitute for the 8-shaped wrist roll. For all the above actions, please fix your forearm and only move your wrist during exercise. Thank you. Practice several times a day until you are exhausted, and it will have an effect (pumping feeling) that day. You can see it in a week, and it will be completely transformed in a month. Pro-test is effective. Note that if you exercise too much, there may be problems that affect your life, such as not being able to write, use chopsticks or use a spoon. Please do your best.
5. Pole dancing, arm muscles definitely come fast.
6. Take a dumbbell with a small weight, put your forearm flat, and lift and lower the dumbbell with wrist strength, in groups of 30, 6 groups a day. Make 300 fists unconditionally every day.
7. Hit a tree with a thick bowl with your forearm, stand on tiptoe close to the tree, lean back, pull back the trunk with your hands, and alternate your left and right hands.
8. Roll-type summer sleeping mat, 1 m long and 2 m wide.
9. Do push-ups and stick to it.