When we exercise, we will choose appropriate movements in advance and then exercise. This can exercise the target parts more effectively. The exercises for each part are different, so if we want to exercise the forearm muscles, we can choose dumbbell side-lying internal rotation, dumbbell weight-bearing walking and other actions. So, how should men train their forearm muscles at home? Let’s find out together.
Lying with dumbbells in side internal rotation
1. Hold a dumbbell in one hand, lie on your side on a flat bench, keep your upper arms close to your body, and bend your elbows , make the forearm and upper arm form a 90-degree angle, with the palm facing the head. The other hand pinches the waist. This is the starting position of the movement.
2. Without moving the upper arm, keep the arm bent at 90 degrees, rotate the forearm inward of the body, and exhale at the same time. Rotate to the limit and hold the top contraction for one second.
3. Then slowly return to the starting position while inhaling.
Dumbbell walking
1. Choose a challenging weight and place the dumbbell on the ground beside your body. Bend your knees and squat down, keeping your back straight, and pick up the dumbbells from the floor in a deadlift position. Then hold the dumbbells, keep your body upright, let your arms droop naturally at the sides of your body, raise your chest and abdomen, and look ahead. This is the starting position of the movement.
2. Walk forward with dumbbells in hand, keeping your body balanced, keeping your weight-bearing arms straight and hanging down naturally, and your shoulders in a neutral position.
3. One walks forward until the appropriate distance has been covered, turning if necessary.
4. After completing walking, control your body to squat down slowly and return the dumbbells to the ground. Don't throw the dumbbells directly to the floor.
Instructions for wrist rotation
1. Keep your feet shoulder-width apart. Lift your arms and extend them until they are parallel to the floor. And parallel to the height of the ground, evenly in line with the shoulders. Tip: Your torso and arms should form the letter "T": Your palms should be facing downwards. This is the starting position of the movement.
2. With the whole body fixed except for the wrists, rotate both wrists forward in a circle. Tip: Imagine you are trying to draw a circle with your hands. Breathe normally while exercising.
Upright Kettlebell Clean
1. Hold a kettlebell in your hands, stand upright, and hang the kettlebell on one side of your body. This is the starting position of the movement.
2. Then swing the kettlebell backwards with force, then swing it forward, lifting the kettlebell to the shoulder position with the arms bent at 90 degrees.
3.After a brief pause at the top, lower the kettlebell and swing it back, and repeat the above action.