First of all, it must be pointed out that the fitness room is systematic and can have relatively compulsory parts, but you can't just practice muscles in one part.

Secondly, muscles should lose fat first; Retraining dimensions (average coarsening); Line up again.

I don't want to talk about theoretical knowledge I'm just reminding you of the above.

Tell me about what you said about simply practicing forearms:

1. Put your arms flat on the square stool with your wrists exposed. Take a dumbbell with the right weight and hold it tightly. The upper arm and forearm are roughly 90 degrees. Relax the upper arm muscles and focus on the forearm and wrist;

2. The wrist sinks slowly, so that the forearm muscles near the square stool contract and the muscles facing one side stretch as far as possible;

3. Slowly lift your wrist, so that the arm muscles facing you slowly contract, and the muscles close to the stool stretch to the limit;

4. Repeat this cycle once, and do 10- 15 times continuously as a group. If it is less than 10 times, the weight is too large; if it is more than 15 times, the weight is too small.

5. After a group of hands are trained, there is no need to pause. If you need a rest, the rest time between groups should not exceed 1 minute, remember;

6. Do five groups of hands continuously, then rest for 2-3 minutes, increase the weight by 20-30%, and then do three groups, 3-5 times in each group.

7. After the training, continue other actions.

8. Start training for 6 days a week, and train 4-5 times a week after one month. With the increase of weight, the number of training sessions per week gradually decreases. Finally, take a day off for training, mainly for muscles.

9. Pay attention to rest and nutrition.

Note: If you want to increase your muscles, it is advisable to do only 6- 12 exhaustive exercises in each group when choosing the weight of dumbbells.