How to Exercise Forearms with Dumbbells
1. Exercise your forearm with dumbbells, and you can take the posture of bending and stretching the dumbbell with one arm and bending both heads.
1. 1, sit on a dumbbell with one arm flexed and stretched: sit on a stool with your legs slightly wider than your shoulders and your feet flat on the ground. Hold the dumbbell in your right hand and hang it downward, with your arm resting on the inner side of your right thigh, and then bend your forearm upward to drive the dumbbell to move in the shoulder direction, and then return to the starting position. After doing it 8- 12 times repeatedly, change your left hand.
1.2, positive double-headed bending: hold the dumbbell with both hands, stand upright with your feet open, straighten your back, and then bend the dumbbell alternately. Try not to shake your body when you do it, always keep your muscles tight and control your body to complete the exercise. Start with a warm-up exercise. The weight of dumbbells is 40% to 50% of your usual limit. Complete about ten times, and then do three groups of normal exercises. There is no need to rest too long in the middle. If you want to improve your strength, you must control yourself in time.
2. Exercise your forearm with dumbbells. You can use sitting posture triceps stretching and hammer bending.
2. 1, sitting posture with triceps brachii extended: Sit on a stool with your legs slightly wider than your shoulders, your palms flat on the ground, your back straight, hold one end of the dumbbell with both hands, lift it above your head, and let the other end of the dumbbell hang down, which is located on the extension line of the spine. Tighten the abdominal muscles, slowly lower the dumbbell at the back of the body until the forearm touches the biceps, and then return to the starting position above the head. During exercise, the upper body should be stable. Repeat 8- 12 times.
2.2. Hammer bend: The starting posture is the same as the last action. When you are ready, bend your arm, lift the dumbbell to your chest, and keep your big arm close to your body. Don't shake your body, and don't think about using inertia. This can really complete the action easily, but it can't exercise the target muscles well. Finish left and right alternately. Similarly, first do a group of warm-ups, and then do three groups of normal exercise.
3. Exercise your forearm with dumbbells. You can sit in a sitting position, and the dumbbell wrist curls and bends in the opposite direction.
3. 1, Sit on the dumbbell and bend your wrist: Sit on the stool with your legs slightly apart so that your knees are about 50 cm apart, put your palms flat on the ground, hold the dumbbell in both hands, lower your forearm forward so that it rests on your thighs, palms up, and your wrist naturally hangs in front of your knees. Don't move other parts of your body, just use the strength of your wrist and try to hold the dumbbell in the direction of your body and roll it up. Then turn your wrist so that your palm is facing down, and try to roll your wrist up to your body. Return to the starting position.
3.2, anti-bending: this action can stimulate two heads, but also exercise the muscles of the forearm. Let the arm get a comprehensive exercise. The first action is the same as the first action, but the palm is to hold the dumbbell down and lift it back. Each arm completes eight times, alternating sides, adding up to sixteen times. If you want to speed up the progress, you can also do it with both hands at the same time, which can also strengthen the intensity of practice.
Benefits of dumbbell exercise
1, can exercise lower limb muscles. For example, squat with dumbbells on one foot and jump with both feet.
2, long-term practice of dumbbells, can modify muscle lines, increase muscle endurance, and often do heavy dumbbell exercises, which can make muscles strong, strengthen muscle fibers and increase muscle strength.
There are many advantages to using dumbbells regularly, which can not only exercise upper limb muscles and waist and abdomen muscles, but also make the body stronger and stronger. For example, when doing sit-ups, putting dumbbells behind your neck with both hands can increase the load of abdominal exercises; Lifting dumbbells to do lateral bending or turning exercises can exercise the internal and external oblique muscles of the abdomen; Keep your arms straight forward and lift dumbbells sideways to exercise your shoulder and chest muscles.
Matters needing attention in dumbbell practice
1, with heavy weight and low frequency.
We need to pay attention to the weight when we exercise with dumbbells. RM is used in bodybuilding theory to indicate the maximum number of repetitions that a load can do continuously. Exceeding the human load is likely to bring harm to our health. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Number of groups
Dumbbell exercise needs persistence. If you don't insist, do 2 ~ 3 groups if you want to exercise. It's a waste of time. You can't grow muscles at all. We need planned exercise, and we must set aside 60 ~ 90 minutes to concentrate on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated. Saturation? To feel yourself, the appropriate criteria are: acid, swelling, numbness, fullness, fullness, swelling and obvious muscle appearance.