How does one train the forearm muscles? There are many training movements. At the same time, among these movements, some movements can be practiced at home, and some movements can be practiced in the gym. So how to train the forearm muscles in the gym? I believe someone still knows. So, what is the most effective way to train forearm muscles in the gym? Let’s take a look below!
1. Push-ups
Push-ups are strength exercises that can exercise the strength of our upper limbs. It is recommended to do 30 exercises in one group, and the movements should be standard, about 4 groups each time. At the same time, you can train your triceps. The movement standards here refer to the fact that you must do it in place. If you don't do it in place, the effect of the exercise will be greatly reduced.
2. Arm flexion and extension
Parallel bar arm flexion and extension exercises can effectively exercise arm muscles, and the best equipment required is parallel bars. However, for beginners who lack arm strength, they can choose benches, beds and other living furniture and perform the same movements. The general process of the action is: hold the bars with both hands, support both arms on the parallel bars, hold the head straight, chest and shoulders, torso and upper limbs perpendicular to the parallel bars, bend the knees and overlap the calves at the ankle joints of the two feet. Slowly bend the elbow joint and extend and bend the shoulder joint at the same time, so that the body gradually drops to the lowest position. Pause for a moment, then push your arms back up.
3. Lying dumbbell press
The weight depends on your own situation. Generally, a group of 8-12 reps, 4 groups each time. If conditions permit, you can do incline presses, which mainly train the upper part of the chest muscles. Combined with bench presses, do 3 sets of each movement.
4. Flat plate and incline dumbbell fly
Mainly exercise the shoulders, waist, abdomen and buttocks. Holding a dumbbell in each hand, stand on your right leg and lift your left leg a few inches back. Keep your back straight, lift the dumbbells below your shoulders, and lean forward from your hips. While lifting your left leg, lift your arms outward and to your sides, and continue leaning forward until your body is almost parallel to your face. Then return to the starting action. Repeat this set of movements 12 times, then switch sides and repeat the above movements.
5. Pull-ups
Can be performed on the door frame of your home. A group of 12-14, 6 groups each time. You may not be able to pull it at first, but as long as you persist, you will be able to do it as your strength increases.
6. One-handed side pressure neck flexion and extension
In the starting position, press the right side of the head with one hand and place the other hand on the left side of the waist. Can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, and the neck to hold it hard to prevent it from being easily overwhelmed, but gradually being overwhelmed. Then, the neckLift your head up and to the right with force, while pressing your head with your right hand to prevent it from being lifted easily, but gradually make it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.