Often the training of the muscles of the forearms is not given much attention due to the fact that they already work indirectly in all exercises for the hands. For amateurs and novice athletes, this approach is quite acceptable, but for those involved in weightlifting, armwrestling and bodybuilding, this muscle group should be more thoroughly worked out. Weak forearms mean not enough grip, which is an obstacle to achieving tangible results in these types of fitness.
The structure of the forearms and their functions
In order to successfully pump some muscle group, it is important to know its structure, as well as its main functions. Understanding what actions this or that muscle performs, it is much easier to understand the very essence of the exercises and more clearly perform their technique. The composition of the forearms includes a large number of muscles that cover the radial bones and wrists from above, the largest of which are: the brachioradialis muscle, extensors and flexors of the wrists and fingers.
The main functions that the muscles of the forearms perform include: extension and flexion of the hands and fingers; abduction of the thumbs to the side; rotation of the forearms in and out.
To make the forearms voluminous, each of the muscles should be worked out, exerting on them an unusual physical load for ordinary life.
Equipment for doing exercises
To effectively work out, strengthen the forearms and build muscles in this area, you need to train them using a variety of devices. With a low level of physical fitness, classes should be carried out without weights, and when the muscles and ligaments are somewhat stronger, you can gradually add additional weight. Among the possible shells, the best for working out the forearms are:
- dumbbells — classes with them form the basis of the training, while they can be used both in basic and in isolating exercises;
- pancakes — are used mainly in isolating exercises, they are convenient for their rather large weight;
- the expander is a convenient and compact simulator for exercising anywhere, the physical load when using which falls directly on the forearms.
In addition to these basic devices, less convenient kettlebells can be used, as well as a rope or cable for hanging the load and further training with it.
A set of exercises for working out the muscles of the forearms
To effectively load the muscles of the forearms, it is important to perform both basic and isolating exercises. The former involve a large number of muscles and help add volume to them. The latter include in the work, mainly, the target muscles and contribute to an increase in their strength.
A set of exercises for high-quality training of the forearms:
- Stand straight with your feet hip-width apart. Take dumbbells in your hands so that your palms are directed inward, press your elbows tightly to your body. Bend your elbows, leaving your shoulders motionless, raise the dumbbells to them and hold in the top position for 2 seconds. Only the forearms should move in this exercise, but here they have an indirect physical load and the biceps mainly work. The trunk during the exercise must remain motionless. Perform a total of 4 sets of 15 reps each.
- The next exercise effectively works out the biceps, as well as the forearms and brachialis. Stand straight with your feet shoulder-width apart, grab the dumbbells with a reverse grip and lower them along the torso. Pressing your elbows to the body, bend your arms, lifting the dumbbells to your shoulders. In the upper position, turn the hands 180 degrees so that the palms look forward. Then slowly unbend your arms, turn your hands to their original position and do the next repetition. In total, you should perform 4 sets of 10 repetitions.
- This exercise involves a static load on the muscles of the hands. Stand up straight, take a pancake with both hands, lift it above the floor and hold it for half a minute. Then rest for about the same time and repeat the exercise again, doing only 4 sets, while you can work with both hands at the same time, and each in turn. The volume of muscles cannot be achieved by such a lifting of the load, but it is possible to significantly increase the grip strength.
- The following exercise effectively engages the muscles of the forearms, while it can be performed with any convenient load: dumbbells, kettlebell or barbell. Using a firm support, fix the arm so that the hand hangs freely and can move in all directions. Take a weight in your hand with a reverse grip and perform lifting and lowering of the brush. Thus, the inner part of the forearms is worked out, while the opposite side can be loaded by taking the load with a direct grip so that the palm looks at the floor.
- You can also effectively train your forearms with the help of a carpal expander, which is in the form of a ring or two handles connected by a spring. The exercise consists in the maximum compression of the projectile and its slow expansion. If you manage to complete more than 50 repetitions, then you need to use an expander with a slightly higher resistance.
This set of exercises forms the basis of training the muscles of the forearms, it can be supplemented and modified depending on your preferences and level of training.
Rules for physical activity on the forearms
When starting a set of exercises for the forearms, be sure to study the following recommendations:
- Always do basic exercises at the beginning of your workout, and leave isolation exercises for last. The fact is that the base requires a lot of energy, so in the second half of the training it simply may not have enough strength.
- The training program should be designed in such a way that you can combine exercises on the forearms and back, or on the forearms and arms in one day.
- Immediately before class, perform good articular gymnastics for the hands to avoid possible injuries.
- When combining your forearms and other muscles, load the first ones at the very end so that tired hands and a weak grip do not affect the effectiveness of other exercises.