The forearm is the part of the arm from the elbow to the wrist. If a person wants to exercise his forearms, it is important to choose the appropriate movements. But many people don’t know how to exercise their forearms. In fact, they can exercise their forearms through standing barbell curls, single-arm alternating dumbbell curls and other methods. So, how to exercise your forearm muscles in the gym? Let’s take a look.
1. Standing Barbell Curl
Lift by bending the elbow joint Lift the barbell, keeping your upper arms still and fixed on your torso, and do not move your elbow joint forward. It is important to avoid rocking movements and use of the shoulder joint during exercise. Lift up for 4 seconds, stay still for 2 seconds, put down for 4 seconds, repeat this action, you can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
2. Single-arm alternating dumbbell curl
Alternately bend the elbow joint to lift the dumbbell. As one dumbbell moves down, the other simply moves up. Move slowly and calmly. Lift up for 4 seconds, rest for 2 seconds, and lower for 4 seconds. Repeat this action. You can increase or decrease the number according to your own ability. It is recommended for beginners to train in groups of 10.
3. One-handed side pressure neck flexion and extension
Press the right side of the head with one hand side, 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, use your neck to lift your head up and to the right, while your right hand presses your head hard to prevent it from being lifted easily, but gradually it becomes completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.
4. Diamond push-ups
Put your feet on the fitness ball, face the tips of your thumbs and ring fingers, and then perform push-ups every 10 to 12 times. Group.
5. Narrow push-ups
Lie on the floor and place the palms of your hands as far as possibleGet close and use your thumb and index finger to form a diamond-like shape. When doing "Diamond Push-ups", bend your arms and lower your body slowly, then quickly return to the starting position. When doing this modified push-up, keep your elbows as close as possible to ensure that you are working your triceps rather than your chest muscles. To reduce resistance (lower difficulty), you can place your knees on the floor or raise the height of the handlebars.
6. Pull-ups
Grasp the handle or horizontal bar with both hands, relax the lower back, fully lengthen the latissimus dorsi, and bend and lift both calves. Inhale, concentrate the contraction of the latissimus dorsi, and pause for 2-3 seconds at the highest point of the pull-up. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.