Effective exercises for working out the muscles of the forearms

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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

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

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.

By Yraa

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