How to train the forearm muscles, there are many training methods. At the same time, among the training methods, some methods are free-hand training, and some methods are equipment training. So how to train the forearm muscles with bare hands, I believe there are many People still know. So, how do men exercise their forearm muscles with bare hands at home? Let’s take a look at how to practice at home!
Push-ups
Use your own weight to exercise your forearm muscles. You can also do push-ups. Many people are familiar with full-hand push-ups. However, when training the forearm muscles in a targeted manner, it is best to do push-ups with five fingers on the ground. By letting the fingers rest on the ground, the forearms can provide more support. , thereby deepening the stimulation of the forearm muscles. This is an excellent way to use your own weight to train the forearm muscles.
Pull-ups
How to build arm muscles with pull-ups? Hold the horizontal bar with a wide grip (palms facing forward) with both hands, slightly wider than shoulder width, with your feet off the ground and your arms hanging naturally and straight.
Use the contraction force of the latissimus dorsi to pull the body up. When the chin exceeds the horizontal bar, pause for a moment and stay still for one second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat. You can bend your knees, cross your calves backwards, and lean your body slightly backwards to better exercise your back muscles.
Inhale when the body is pulled up, and exhale when the body is lowered.
Narrow push-ups
Lie on the floor, put the palms of your hands as close as possible, and use your thumbs and index fingers to form a diamond-like rhombus. 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.