Forearm muscle group exercise

Forearm muscles and hand muscles are complex, small and diverse. Its main functions are bending hands and reaching out. Flexor muscles are located on the palm and medial surface of forearm. Although these muscles are small, they are indispensable to life and sports.

Wrist bending

Sit on the stool (or squat down) and hold the rod (or dumbbell) with both hands back. Put the wrist pad on the knee joint (or stool), and the elbow joint is close to the thigh. Then stretch out your finger and roll up your wrist. Elbows and wrists should be fixed. Before doing it, the five fingers can be slightly extended and hold the rod, and the wrist bending action should be slow, which can effectively develop the strength of wrist flexion and flexor muscle. If wrist flexion and extension is adopted, it is mainly to develop the extensor muscles at the back of forearm, which is the same as the reverse grip, except that the front grip is adopted. Lightweight and low intensity, try to breathe naturally, don't hold your breath.

Extended data:

You should also warm up when wrestling. It is not uncommon for fractures to be caused by wrist wrenching. Armwrestling relies on explosive force. He suddenly exerted his strength and the muscles around the humerus suddenly contracted. When the strength exceeds the bearing capacity of the bone, it will break.

Be sure to warm up before wrestling. Usually, everyone does arm wrestling in a non-sports state. At this time, you need to warm up and move your arms. Moreover, in the process of wrist wrenching, we should also pay attention to exerting force step by step, and don't exert force suddenly at the beginning, otherwise it may lead to fracture.

Baidu encyclopedia-arm wrestling