1. Seated reverse wrist curls
Essentials: Sit on a bench, hang a barbell with your palms forward, and keep your hands shoulder-width apart or narrower than shoulder-width apart. Place the two forearms on the two thighs respectively, relax the wrists and droop, and clamp the two upper arms and elbow joints inwards. Then inhale, hold the bell and bend it until your wrist can no longer bend inward (the limit), pause for 3 to 4 seconds. Then exhale again, holding the bell and slowly lowering it to restore. Repeat the exercise.
Function: Mainly tones the anterior and posterior muscles of the forearm.
Tips: When completing the movement, the arms must be close to the sides of the body, and the forearms must be close to the legs or bench, and must not be lifted away from the legs.
2. Standing Overhand Curl
Essentials: Stand with your feet shoulder-width apart, tighten your abdomen, tighten your waist, lift your chest, keep your body upright, and hold the bell with the back of your hands forward and hanging in front of your body. Then inhale, hold the bell and bend it up to your chest, and pause for 2 to 3 minutes. Then exhale, hold the bell and slowly lower it to restore. Repeat the exercise.
Function: Mainly to strengthen the extensor muscles of the rear forearm, triceps brachii and biceps brachii.
Tips: Use a narrow grip to grasp the barbell. When bending and lowering the barbell, the upper arms must be close to the side of the body and are not allowed to move forward or backward to use force.
Three, roll the rope
Essentials: Stand with your feet open or sit on a stool, hold your forearms flat, elbows slightly bent, hold a wooden stick (about 40 cm long, 3 cm in diameter) with both hands, with a grip distance of about 15 to 25 cm. Fix one end of the rope in the middle of the wooden stick, and tie a heavy object (dumbbell, kettlebell, or barbell plate, etc.) to the other end. The length of the rope is just long enough to allow the heavy object to touch the ground. Turn the wooden stick alternately with both hands, and as the rope continues to be rolled up, continue to lift the weight until the rope is completely rolled, and then turn the wooden stick in the opposite direction to make the heavy object fall back to its original state. Repeat the exercise.
Function: Mainly builds forearm flexors, extensors and hand thrust.
Tip: The speed of the action process should not be too fast. Don't move your arms up and down, and make each roll as large as possible. When restoring, roll the stick inwards and do not let the weight slide down by relaxing it.
IV. Grasping and lifting heavy objects
Essentials: Stand with your feet open, lean over and grab the outer edge of the center hole of the bell plate or other heavy objects with your fingers, use the contraction force of the forearm muscles to bend your arms and lift them up, pause for 3 to 4 seconds and then slowly Let go and restore. You can also practice by lifting it up and holding it still for 30 to 60 seconds, then slowly restore it. Repeat the exercise alternately with both hands.
Function: Mainly tones the flexion and extensor muscles of the forearm.
Tips: The upper arms and elbow joints must not move during practice. Pay attention to safety and prevent bells or other heavy objects from falling and injuring your feet.
5. Finger push-ups
Essentials: Push up, spread your hands and five fingers apart, use your fingers to support your upper body, straighten your arms perpendicular to the ground, keep your hands about shoulder width apart, hold your chest up, tighten your abdomen, tighten your waist, keep your legs together and straight, Keep your toes on the ground and your whole body straight. Bend your arms and lower your body. Bend your arms at your sides. Open your elbows naturally outward. Make your upper arms parallel to the ground. Pause for 2 to 3 seconds. Then inhale, use your hands and five fingers to straighten your elbow joints, and at the same time raise your head and chest to return to the ready position, exhale again, and repeat the exercise.
Function: Mainly toning the forearm muscles and hand muscles.
Tips: During the practice, you should always keep your body in a straight posture, without sinking your shoulders, slumping your waist, or protruding your buttocks, and support your body as high as possible with your hands and five fingers.
Six. Suspended bell-holding wrist flexion and extension
Essentials: Stand with your feet shoulder-width apart, your body in a posture with your chest raised, your abdomen tight, and your waist tight. Hold a dumbbell or an easy-to-grip instrument of the same weight in each hand. Keep your arms straight and hanging by your side, and use your forearm muscles as much as possible. Relax and hold the dumbbells loosely in both hands. At the beginning of the exercise, perform wrist flexion with both hands at the same time or alternately to bend the wrist joint to the maximum. Pause for 3 to 4 seconds to allow the forearm muscles to reach a state of extreme contraction. Then relax again. Breathe naturally and repeat the exercise.
Function: Mainly tones the muscles in the front and back of the forearm.
Tips: Choose a good weight for exercise, and hold the equipment firmly with both hands during wrist flexion and extension, so as to concentrate your force and improve the training effect.
Seven. Hold the bell on the forearm and wrap it around
Key points: Stand upright, with your feet shoulder-width apart, and your upper body should be in a straight-chest, abdominal-tighten-waist shape. Hold dumbbells in opposite hands with your elbows bent at your sides, keeping your upper arms close to your torso and clamping your elbows. The exercise begins with the elbow joint as the axis, and the forearm moves in a clockwise or counterclockwise direction from flexion to extension, and then from extension to flexion. When the elbow is bent, the palms of the hands face each other, and when the elbow is extended, the palms of the hands face backward. Repeat the exercise.
Function: Mainly toning the forearm and upper arm muscles.
Tips: When going around the ring, keep your wrists straight, your movement speed should be steady and slow, and your body should not swing to assist. Circle the circle and take one breath. Keep your upper arms close to your body during the exercise.
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