The action points are:
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.
Question 2: The forearm is very thin. How to practice? The forearm (the front of the arm) does not exercise like this. My forearm is thin, too. The forearm should be completed by turning the wrist and stretching and bending the fingers. If possible, you can often exercise your arm strength by climbing. You can hook the horizontal bar with your fingertips, then pull your body up with your fingers inward, then slowly put it down and repeat. With dumbbells and barbells, you can lift elbows and move, and exercise forearm muscles.
It's the big arm muscles that you exercise like that.
Question 3: How to practice forearm muscles? How to practice if the forearm is too thin? Generally speaking, forearm muscles do not need special movements to exercise. People with bodybuilding habits have thicker forearms, because they need to lift dumbbells to practice muscles, and their forearms naturally become thicker. For example, pull-ups, push-ups, bench presses, dumbbell side lifts, push-ups, dumbbell rowing, etc. They are all needed, so at the same time of fitness, you will find that the forearm has become stylish.
First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Warm up for 10 minutes before doing the following exercises, and then you can run.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups (try to do more than 10).
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Abdominal roll 4 group
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Is to practice the cycle of three days off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or muscle powder (suitable for thinness).
Question 4: How to practice forearm muscles to lift dumbbells is the most effective? You can also take a drink bottle and fill it with sand, and keep your arms bent and straight repeatedly.
Question 5: How can we develop forearm muscles? How to build strong arm muscles? Is it enough to have dumbbells around? What other equipment do you need? Specific methods can be combined with arm and leg exercises and cross-training methods. Pay attention to the order when practicing your arms.
Question 6: How to train forearm muscles with dumbbells? Hello, I have 6 years of fitness history. Although I work hard in the gym every day now, I can only keep in touch with dumbbells when I was a student. It is not recommended that you only practice forearm, but should develop in an all-round way. For example, push-ups are used to connect the pectoral muscles and triceps brachii. Dumbbells can be connected with biceps brachii through sitting posture (people sit up straight, hold their heads up and chest out, and hold dumbbells in their hands and bend upward), and connected with forearm and brachialis muscle through hammer bending (standing posture, holding the body with big arms, lifting the dumb hands vertically and bending upward like a hammer). (The forearm is fixed on the chair, only the wrist is exposed, and the dumbbell wrist is turned up). The dumbbell wrist bends to practice the forearm muscles. (The dumbbell is raised above the head, the arm is close to the head, and the dumbbell is held for arm flexion and extension.) The dumbbell wall flexes and stretches to contact the arm triceps, while the sitting dumbbell pushes the shoulder upwards (the dumbbell is raised above the head, which is the last action to lift the barbell upwards in weightlifting competition) and contacts the shoulder deltoid.
Question 7: How to train the muscles of the arm/forearm quickly? The training method is 1. Do push-ups with fist support. 2. Remove one end of the dumbbell, then hold one end with your hand, try to put the dumbbell flat and train your wrist strength! If you are weak, I suggest you start from the basics, slow down first, lay a good foundation (starting from running, sit-ups and push-ups), and then start doing particularly heavy exercise, otherwise you will be easily injured. There are two kinds of muscles, one is the big muscle in Europe and America, and the other is the thin muscle in Bruce Lee. The first training method is heavy weight and fast speed, and the second is medium weight and long time. But each kind of muscle will grow, but the second kind of muscle will be less (strength comes from muscle, you can't have strength without practicing muscle)
1. As mentioned above, just use your 15KG dumbbell and do 50- 100 every day.
2. Hands are shoulder width apart, fingers are forward, and the body is straight. When doing this, keep your body up and down (don't tilt your hips there, just move your upper body). The elbow joint is close to your body, almost touching the ground is the standard.
3. Make 100- 150 pieces every day and divide them into several groups.
Note: if you are afraid of suffering, you will halve it, and the effect will not be obvious. You should practice various postures, because you exercise different muscle groups.
Practice when you are tired. When your body recovers, continue to practice. Practice if you have nothing to do. It is estimated that once every two days, the body can't stand it. Don't overwork, otherwise all the work will be wasted. Pay attention to the preparation activities. Make your own plan according to your own situation.
Push-ups are not only about practicing your arms, but also based on your own weight. You are too light to practice.
Also, strength is not proportional to arm thickness.
Diet is very important. Eat meat and eggs, vegetables and fruits every day. Nutrition should keep up with 1. Straighten your arm.
2. Keep your arms straight at your sides and lift them forward (the muscles of these two arms can be more beautiful when combined, and you won't lose the flexibility of your arms because you practice alone).
3. Hold dumbbells with both hands, shoulder level, about 10 second.
4. (The difficulty is coming) Sit on the shadowless stool and lift the dumbbell forward with one hand.
5. (Props are needed) Sleep on the board, lift double dumbbells in parallel, and hold for 10 second, so that the human body is cross-shaped.
Invent oneself
It is best to exercise when the idle hand touches the "mouse muscle" of the trained hand, which is helpful for the adjustment of strength.
When training, practice in front of the mirror. Seeing generate's muscles helps to improve self-confidence and adjust actions. This is a chart that you can see more clearly.
Question 8: How to train the muscles and strength of forearm? Glad to answer your question? I'm in the army? What training content does the army have to improve forearm muscles? To practice forearm, grab a light dumbbell with your palm down, bend your wrist down, then lift it, bend it again, and don't move your arm. You can put your arms on your thighs in a simple way. Find a small stick and tie a brick with a rope. The other end of the rope is tied in the middle of the stick. Hold both ends of the stick with both hands and let the brick hang in the air. Then slowly roll up the rope with the strength of your wrist, and then slowly put down the brick after it is rolled up. The point is to control it not quickly. Put your forearm on your thigh, extend your wrist forward, hang it in front of your knees, or hold the pole with both hands. The reverse grip mainly exercises the medial forearm muscles. Mainly holding and training the lateral forearm muscles. You can also stick your upper arm on a flat or inclined board, or take turns lifting dumbbells. During the movement, the forearm is flat on the thigh, and only the wrist flexes upward and inward as far as possible (refers to the contraction of the flexor muscles), and stands still for one second until it can no longer flex. Relax the forearm muscles and let the wrist move forward. 1: Do push-ups. Do you feel weak when doing push-ups? This means that you have finished your exercise ... 2: Use dumbbells. The method is to keep the wrist up and down and use dumbbells left and right. ...
Question 9: How to practice forearm muscles If there are no dumbbells, you can wet a big towel or bath towel first, and then unscrew the towel with both hands. This action can best exercise the forearm. Thank you!