How does a person train the forearm muscles? In fact, there are many training methods. Among the training methods, some methods are very effective, and some methods have average effects. What is the forearm muscle training method? I don’t believe it. Few people still understand. So, what are the powerful forearm muscle training methods? Let’s take a look at the training methods below!
1. Pull-ups
People often skip pull-ups. Because it feels too difficult. Get the hang of it (underhand grip on the bar) and go up! Do 8 to 10 reps per set.
2. Parallel bar arm curls
Grasp the parallel bars with both hands to prop up the body, gradually lower the body with the elbow joint until the biceps touch the forearm, and then straighten and prop up again. Do 8 to 10 reps per set.
3. Barbell Curl
Sit on a flexion training bench, choose a flexion barbell, and make your hands slightly narrower than your shoulders. Do 10 to 12 reps in each set, making sure to fully straighten your arms each time you stretch.
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. Hammer Bend
Stand with dumbbells in hand, arms at your sides, palms facing inward. Keeping your elbow still, bend your forearm as high as possible, then slowly lower it.
6. Decline flexion and extension
Lie on a decline dumbbell bench with your hips higher than your head. Hold a pair of dumbbells with your palms facing each other and extend your arms straight forward. Keeping your elbows pointed toward the ceiling, slowly bend your arms to move the dumbbells to your shoulders, then return to the starting position. Just add a new set of moves to each round this week, but one that will strengthen your triceps and biceps while also strengthening your forearms. All weight training starting from the first week should be performed in each group of 10 to 12 times. Wear a heavier vest when doing pull-ups and parallel bar curls. Try to do 6 to 8 times in each group; do 15 to 20 diamond push-ups in each group. .
7. Towel hanging
Put two towels on the horizontal bar, grab both ends of one towel with each hand, and hang with straight arms for 30 seconds. Use a thicker towel to prevent your hands from slipping.
8. Walking with weights
Because this will quickly deplete your physical strength, do not include this movement in each round of practice, but add it at the end of the training. Grab a set of very heavy dumbbells and, keeping your head up, chest high, shoulders back, walk forward for 30 seconds. If the gym spaceNarrow, you can walk in a figure-8 shape.