How to train the forearm, there are many training movements, and among the training movements, some movements are relatively simple, and some movements are more difficult. So how do fitness novices train their forearm muscles? I believe someone still knows how to do it. Practiced. So, what is the best way for fitness novices to train their forearm muscles? Let’s take a look at how to train forearm muscles!
Overhand Curl
1. Preparation: Stand with your feet separated, and With your hands shoulder-width apart, hold the barbell with your hands in the middle position; your arms hang down and hold the barbell in front of your thighs; your upper arms are close to your sides, and your knees are slightly bent.
2. Training movements: Slowly bend your elbows and lift the barbell as high as you can, but do not involve your upper arms; pause for a moment, then slowly lower the barbell and return to the starting position; repeat Perform the above actions until you complete a set of exercises.
Overhand wrist curl
Hold a dumbbell with one hand on the bench and secure it with the elbow of one hand. Use the back of your hands to curl the dumbbells. Return to the movement slowly and feel the contraction of the muscles.
Reverse Grip Wrist Curl
1. Hold a barbell or dumbbell with your hands behind your back (palms facing up), with the grip shoulder-width apart, kneel on the floor, facing the bench on the side of the bench, or in a sitting position; place your forearms on the bench, and let your hands hang down on the other side of the bench; do not move your forearms, bend your wrists, and lower the barbell or dumbbell toward the ground. Stop the barbell or dumbbell so that you can still hold the weight without moving your forearms.
2. Pause for a moment, then slowly bend the barbell or dumbbell toward your forearm as high as you can; pause again, then slowly lower the barbell or dumbbell, and return to the lower arm. to the starting position.
Wrist curls behind the back
1. Stand upright, lift your chest, draw in your abdomen, slightly bend your knees and hips, hold the barbell with the palms behind your hands, straight arms, and adjust your body's center of gravity. Slightly bend or straighten your wrists, and roll the barbell slightly downward.
2. Use the target muscle group to flex the wrist and curl the barbell to the extreme position of possible "peak contraction", pause for about 0.5 seconds, and restore the action in a controlled manner. What goes around comes around.