The forearm muscle from wrist to forearm is a small muscle group, which is used in most movements, but it is also stubborn and needs time to practice.

Forearm depends on the training period. Generally, the higher the training cycle, the thicker the forearm. You can bend your wrist with dumbbells. You don't need a training plan to practice your whole forearm, just your back or biceps, and finally bring it. Such a stubborn muscle group, pay and return is not proportional.

Dietary calcium supplementation can thicken wrists and eat some high-protein foods appropriately.