Complete collection of methods for exercise forearm muscles with bare hands

How to exercise the forearm muscles? In fact, there are many exercise methods. Among these exercise methods, they are also divided into bare-hand exercise and equipment exercise. Therefore, if a person wants to train the forearm, it is very important to choose the right method. So, what are the methods of bare-handed forearm muscle exercise? Let’s take a look!

Pushups

1. Pushups are on the mat, straighten the waist and back, look at the body into a straight line from the side, and support both hands on both sides of the chest, with a slightly wider spacing than shoulders.

2. Bend your arms to the point where your elbow is slightly higher than your torso, then stretch your arms and get up to restore.

Wrist rotation

1. Separate your feet, shoulder-width. Lift your arms and stretch them until they reach a height parallel to the ground. And parallel to the ground, evenly in a straight line with your shoulders. Tip: Your torso and arms should form the letter "T": your palms should be downward. This is the starting position of the action.

2. In addition to wrists, the whole body is fixed, and both wrists are facing Turn forward. Tip: Imagine you trying to use your hands to draw circles. Keep breathing normally during exercise.

Lucks up

1. Hold the bar with both hands, the grip is slightly wider than the shoulder, the legs bent and knees crossed, and the feet are off the ground.

2. Turn the elbow forward, exert force on the back, lean back, so that the chest is close to the bar, tighten the scapula when reaching the highest point, and put it down and restore it after a little stop, try to keep your body stable throughout the process.

Kneeling position forearm stretch

1. Kneel on the mat, spread your palms on the flat ground, pointing your fingers backward toward your knees.

2. Lean slowly back and keep your palms flat on the ground, when your wrists and forearms are stretched. Hold for 20-30 seconds.

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