Say a few pro-tests, simple exercise methods: first exercise the forearm like exercising the calf, press the palm, move the center of gravity forward to the first half of the palm, and then move back, and change the force on the palm through the change of the center of gravity! Second, prepare a wooden stick and sandbag, and hit the sandbag with a wooden stick! When you hit the sandbag, your wrist will bear the reaction of the sandbag, and your hand will hold the stick involuntarily! Beat the stick until your hands are sore! Third, find a fixed pole, which is strong and can withstand strong forces. It can be a bamboo pole or a steel pipe and fixed at a position slightly higher than the knee. Hold the fixing rod with both hands and do static hard pulling. After all, the strength of legs is far greater than that of hands. When the leg is stressed, the hand will hold the fixed rod involuntarily, and even get the maximum grip strength! In addition, there are thousands of pounds of wrist rolls and wrist bends, which are not introduced one by one! The above three methods should be effective, with low equipment requirements, and can exercise the forearm to the greatest extent!

There are still many ways to move the forearm, mainly depending on the direction of our wrist joint.

Wrist flexibility is very high and there are many training methods. Next, I will do several demonstrations of forearm training.

Because all my dumbbells are non-detachable, I use tools instead.

The above are five simple forearm exercises, which I hope will be helpful to the subject.

In fact, the forearm does not need much movement to exercise, and the forearm mainly supports the grip strength. In all sports, the climber's forearm is the strongest, so you can refer to the climber's forearm training method:

You just need to find a horizontal bar and hang yourself on it until your forearm is exhausted. Increase the suspension time every day, and your forearm will naturally become stronger and stronger.

When you can hang on the horizontal bar for a long time, you can do some advanced training. For example, hang yourself with one hand, or hang yourself with three fingers or even 1 fingers, or hang yourself with towels at both ends of the horizontal bar and hold it with one hand.

At this time, you must have a very strong grip and a very strong forearm.

First, the inclined bracket is bent

The first exercise is oblique bending, which can exercise the lower and inner muscles of our two heads well and make them stronger. When exercising, we lean one hand on the instrument, and then focus on the second head, so that the second head can feel full contraction and contraction. You can press your wrist back a little when exercising, and don't put too much pressure on your wrist when exercising.

Second, stand and bend over.

The second exercise is standing dumbbell bending, which is also aimed at the inside of our heads. During exercise, we take a dumbbell with proper weight in each hand, and then do a bending upward movement. Let's move our elbows back slightly when doing the bending lift. When exercising, the elbow does not move, only the forearm is doing bending and lifting. Be careful not to shrug your shoulders during exercise, don't exercise excessively, and pay attention to adjusting your attention.

Third, stand and bend over.

The third exercise is similar to the last exercise, except that the posture of lifting dumbbells has changed. When we practice, we don't bend our palms up, but let our palms face each other to do an exercise. This exercise is mainly aimed at the outside of two heads. During exercise, we also keep our elbows slightly back, then keep our elbows still and don't shrug. Focus on your second head.

Fourth, sit on a dumbbell and bend.

The fourth exercise is to sit on the dumbbell stool and adjust the dumbbell stool. Keep the stool at an inclined angle. Keep our arms and elbows still while practicing, and then do a bending exercise. Pay attention to adjust your breathing rhythm during exercise and keep your attention on the biceps to maximize the exercise effect.

Five, barbell bending

We need to use barbells in the last exercise. Do a sprint exercise at the end of this exercise, so that your double-headed practice process can have an efficient ending. When you exercise, you can lean forward a little, and then your elbows don't move. Don't shrug your shoulders. Adjust your breathing and keep your concentration during exercise. Since you choose to sprint in this sport, you should try your best to exercise to exhaustion and let your arms feel full stimulation.

These five exercises, each exercise day, each exercise has 3 groups, each group 10~ 15 times. If you feel that the quantity is not enough, you can adjust it yourself. Remember to stretch when you're done.

If you want to maximize the exercise effect in double-headed exercises, you can exercise your arms three times a week with an interval of 24~48 hours each time. Because the muscles of the second head belong to a small muscle group, it has strong recovery ability, so the amount of three exercises can make your second head exercise achieve the best effect.

I recommend some forearm exercises to you.

Take off the dumbbell piece at one end, hold the dumbbell with the tiger's mouth facing up, put the forearm on the table, bend the elbow, press the forearm against the table, and rotate the forearm inward and then outward, and vice versa.

Wrist bending

Squat posture, put your elbows on the table, or sit in a sitting position and put your forearms on your thighs, so that the lower part of your wrist can be leaned out. Hold the barbell with both hands, palms up, so that the lower part of the wrist is exposed, and the forearm remains motionless, then bend the wrist, lower the barbell to the ground, and then slowly lift the barbell, bending by the strength of the wrist in the process.

Volume weight

It's just like rolling a newspaper tube, except the load depends on you. After a few rolls, you will feel sore in your forearm muscles.

I hope I can practice the arm you want as soon as possible.

It has been severely stimulated, and the long head and the short head are stimulated separately. Don't worry, also pay attention to rest, supplement protein, come on.