Many friends who like fitness want to develop enviable unicorn arms, but the forearm muscles are also very important. If you only train the deltoid, biceps, triceps and other upper arm muscles, and ignore the exercise of the forearm muscles, the muscle lines you develop will not be so perfect, and may even look strange. Therefore, the exercise of forearm muscles must be strengthened. So how should we exercise the muscles of forearm? Let us take a look together.
Method 1: Push-ups
Although push-ups are a relatively old-fashioned movement, if you do them every day, the effect will be really good if you stick to it. First of all, push-ups must be lying on the ground, and then trying to push the body up. During this process, the arm muscles have to withstand a lot of pressure, and the exercise effect is also obvious. It can train the upper arms, forearms, chest muscles, shoulder joints, It also has a certain stretching effect on the abdominal muscles and back muscles. If you don’t have the time and energy to go to the gym and still want to strengthen your forearm muscles, you can try push-ups.
Method 2: Stand and push the wall
Standing and pushing against the wall is a more targeted action. The exercise effect on the forearm muscles is particularly good. In addition to exercising the forearm muscles, it can also exercise the pectoralis minor and other muscles in other parts of the body. It can be said that there are many benefits. The specific method is to stand next to the wall, face the wall, place your feet shoulder-width apart, keep a certain distance between your toes and the base of the wall, then open your arms, make a push-up-like posture, and start to fall toward the wall, about to stick to it. When you reach the wall, stretch out your hands to support it. Note that if your fingertips are pointed downward, the forearm exercise effect will be better.
Method three: Parallel bar arm flexion and extension
Parallel bar arm extensions are also an effective way to exercise the forearm muscles. First, you need to find a parallel bar, and then use your arms with your backhand to pull yourself off the ground. If the parallel bar is not high enough, you can curl up your legs and feet slightly. This will not delay the effect of the exercise. Then use two arms to control the weight of the body. Move up and down.
Editor’s recommendation:
How to stretch the forearm muscles best and most effectively
What are the methods for forearm muscle training?some