When exercising, there are many things to pay attention to, such as appropriate movements, correct movements, etc. Therefore, it is important to choose appropriate movements before exercising, because the exercise movements of each part are different. Then how to exercise the forearm muscles, you can choose dumbbell weight walking, sitting dumbbell reverse grip wrist curls and other actions. So, how to train your forearm muscles at home? Let’s take a look.
Walk with dumbbells
1. Choose a challenging weight and place the dumbbells on the ground beside your body. Bend your knees and squat down, keeping your back straight, and pick up the dumbbells from the floor in a deadlift position. Then hold the dumbbells, keep your body upright, let your arms droop naturally at the sides of your body, raise your chest and abdomen, and look ahead. This is the starting position of the movement.
2. Walk forward with dumbbells in hand, keeping your body balanced, keeping your weight-bearing arms straight and hanging down naturally, and your shoulders in a neutral position.
3. One walks forward until the appropriate distance has been covered, turning if necessary.
4. After completing walking, control your body to squat down slowly and return the dumbbells to the ground. Don't throw the dumbbells directly to the floor.
Sitting Dumbbell Reverse Grip Wrist Curl
1. Sit on a flat bench, holding a dumbbell in each hand. Feet planted on the ground, slightly wider than shoulder width. Lean your upper body forward, place your forearms on the thigh on the same side, palms upward, and put the backs of your wrists against your knees, and lower the dumbbells as low as possible. This is the starting position of the movement.
2. Contract your forearms, curl the dumbbells upward with your wrists, and exhale at the same time. Until the forearm is contracted to the limit and the dumbbell is raised to the highest point.
3. Stay at the top for a while, feel the contraction of the forearm muscles, then return the dumbbell to the starting position and inhale at the same time.
Wrist Roller
1. Stand upright and hold the wrist roller (palm facing down). Feet shoulder-width apart.
2. Slowly raise your arms until they are fully extended and parallel to the ground in front of you. Note: The rope is not rolled up now. The whole body is immobilized except the forearm. This is the starting position of the movement.
3. As you move upward, rotate your wrist once on each side and wrap the rope around the roller so that the weight reaches the straight pole.
4. Once the weight touches the straight bar, slowly lower the weight, rotating your wrist to move the weight downward until the weight reaches the starting position.
Wrist rotation
1. Stand with your feet shoulder-width apart. Lift your arms and extend them until they are parallel to the floor. and parallel to the height of the ground, evenlyIn line with shoulders. Tip: Your torso and arms should form the letter "T": Your palms should be facing downwards. This is the starting position of the movement.
2. With the whole body fixed except for the wrists, rotate both wrists forward in a circle. Tip: Imagine you are trying to draw a circle with your hands. Breathe normally while exercising.